Ranking of 4 foods that have all the necessary vitamins: which one is at the top

Although a balanced diet includes a wide variety of foods, some stand out for their significant contribution of vitamins, minerals, and essential compounds for the body. Among them, four could be considered true champions of nutrition . These products, ranked among the "podium" of health, are essential allies for avoiding deficiencies and promoting overall well-being.

These are foods that help meet our daily needs and, although their flavor may not always be the most appealing, are essential for a varied and balanced diet. According to the BBC, these are the "fantastic" 4:

4. Kale

This leafy green vegetable is a true nutritional gem. Better with Health, it stands out for its extremely high content of vitamin K, essential for blood clotting and bone health; vitamin C, which strengthens the immune system; and vitamin A, key for vision and skin. It's also rich in antioxidants such as lutein and zeaxanthin, which protect vision, and fiber, which promotes good digestion.

3. Blue fish

Include species such as salmon, sardines, mackerel, and tuna. They are one of the best sources of omega-3 fatty acids, which are good for the heart, reduce inflammation, and promote proper brain function. They also provide high-quality protein, vitamin D—essential for bones and the immune system—and minerals such as iodine and selenium.

2. Eggs

Considered a complete food, they provide high-quality proteins with all the essential amino acids. Their yolks contain vitamins such as D, E, B12, and folic acid, as well as choline, which is important for memory and brain function. They also contain antioxidants such as lutein and zeaxanthin, which protect the eyes, as well as minerals such as iron and zinc.

(READ MORE: Are the best landscapes in Cundinamarca? The 5 towns you absolutely must visit )

At number 1: a little-regarded food

Liver tops the list as probably the most nutrient-dense food in existence. It is an extraordinary source of heme iron, which is easily absorbed and prevents anemia, as well as vitamin A in its active form, essential for vision, skin, and the immune system. It also provides exceptional amounts of B vitamins, especially B12, vital for red blood cell production and the proper functioning of the nervous system. It also contains copper, zinc, and phosphorus, key minerals for multiple bodily processes. Although its flavor may not be to everyone's taste, its nutritional value makes it a true superfood.

(READ MORE: Colpensiones: Learn about the 5 essential requirements for accessing the solidarity pillar )

Other highlights

However, there are other foods that deserve to be recognized for their good work. Among the "honor roll" are:

- Spinach

Rich in plant-based iron, folic acid, and vitamin C, as well as antioxidants such as lutein and zeaxanthin, which protect eyesight. Its high magnesium content contributes to proper muscle and nerve function.

- Quinoa

Considered a pseudocereal, it is an excellent source of complete proteins with all the essential amino acids, as well as providing fiber, magnesium, phosphorus, and manganese. Its low glycemic index makes it ideal for maintaining stable energy levels.

- Walnuts

They are known for their contribution of plant-based omega-3 fatty acids, antioxidants, and vitamin E, which protect the heart and brain. They also contain protein, fiber, and minerals such as selenium and zinc. The important thing is to plan meals that fit our specific needs, keeping in mind that the body requires a wide variety of nutrients to stay strong, balanced, and healthy.