From the Guidelines
The most nutritionally complete food is likely a combination of whole grain foods, fruits, vegetables, lean proteins, and healthy fats, as emphasized by the American Heart Association in their 2023 presidential advisory 1.
Key Components of a Nutritionally Complete Diet
- Fruits and vegetables, which provide essential vitamins, minerals, and fiber
- Whole grain foods, which offer complex carbohydrates, fiber, and various nutrients
- Healthy sources of proteins, such as fish, seafood, legumes, nuts, low-fat dairy, poultry, and lean meat
- Liquid plant oils, like soybean oil and canola oil, which are rich in healthy fats
Importance of Variety
While no single food can provide all the necessary nutrients for optimal health, a balanced diet that includes a variety of whole foods can help ensure that an individual meets their nutritional needs. The American Heart Association's advisory 1 highlights the importance of focusing on whole, unprocessed foods rather than relying on supplements or fortified products.
Regional and Global Dietary Guidelines
A global review of food-based dietary guidelines published in 2019 1 shows that there is diversity in how different countries recommend legumes, nuts, and other protein sources. However, there is a consensus on the importance of including a variety of foods in the diet to ensure complete nutrition.
Practical Dietary Recommendations
For the prevention and management of nonalcoholic fatty liver disease, dietary recommendations include following traditional dietary patterns, limiting fructose from processed foods and soft drinks, increasing consumption of ω-3 PUFAs and MUFAs, and increasing consumption of high-fiber foods 1. These recommendations align with the idea of focusing on whole, nutrient-dense foods for optimal nutrition.
Conclusion is not allowed, so the answer ends here.
From the Research
Nutritionally Complete Foods
- Eggs are considered a nutritionally complete food, providing essential fatty acids, proteins, choline, vitamins A and B12, selenium, and other critical nutrients at levels above or comparable to those found in other animal-source foods 2
- They are relatively more affordable than other animal-source foods, making them a potential solution for addressing poverty and nutrition in resource-poor settings 2, 3
Nutritional Benefits of Eggs
- Egg protein is highly digestible and an excellent source of essential amino acids, with the highest attainable protein digestibility-corrected amino acid score 4
- Eggs contain 16 vitamins and minerals, making them a complete source of high-quality protein and supporting metabolic health 3
- Egg consumption has been associated with various health benefits, including decreased malnutrition, increased height in children, protection against kwashiorkor, and protective effects against infection, hypotensive, and anti-cancer effects 4
Comparison with Other Foods
- Functional foods, which provide health benefits beyond the provision of essential nutrients, are not always supported by solid scientific evidence 5
- While other foods may have nutritional benefits, eggs are a cost-efficient and affordable source of nutrients, making them a viable option for food-insecure families 3