From the Guidelines
Human breast milk is the single most nutritionally complete food available, as it contains the perfect balance of proteins, fats, carbohydrates, vitamins, and minerals needed for infant development. However, for adults, the concept of a single most nutritionally complete food is more complex. According to the American Heart Association's dietary guidelines 1, no one food contains all of the known essential nutrients, emphasizing the importance of consuming a variety of foods from different groups to meet all nutrient needs. While the AHA guidelines do not identify a single most nutritionally complete food for adults, other sources suggest that eggs are often considered a nutritionally complete single food, containing high-quality protein with all essential amino acids, healthy fats, vitamins, and minerals like iron, phosphorus, and selenium. Key points to consider when evaluating the nutritional completeness of a food include:
- The presence of all essential amino acids for protein synthesis
- A balance of healthy fats, including omega-3 and omega-6 fatty acids
- A range of vitamins, including B12, A, D, E, K, and various B vitamins
- Minerals like iron, phosphorus, and selenium
- The adaptability of the food's composition to meet changing nutritional needs It is essential to note that even the most nutrient-dense foods have limitations in meeting all nutritional requirements, and adults require a varied diet for optimal nutrition.
From the Research
Nutritionally Complete Food
The concept of a single most nutritionally complete food is complex and has been studied in various contexts.
- Breast milk is often considered the ideal food for infants, providing essential nutrients and immunological benefits 2, 3, 4.
- However, breast milk may not be a complete food in certain situations, such as when the mother has a poor diet or is deficient in specific nutrients 3, 5.
- Other foods, like eggs, can be enriched to provide a range of essential nutrients, including omega-3 fatty acids, vitamins, and minerals 6.
Limitations of Breast Milk
- Breast milk may be low in certain nutrients, such as vitamin D, iodine, iron, and vitamin K, particularly in developed countries 3.
- In resource-poor countries, breast milk may also be deficient in vitamin A, vitamin B12, zinc, and vitamin B1/thiamin 3.
- The nutritional quality of breast milk can be influenced by the mother's diet and environmental factors 3, 5.