Eat these foods to cover all your nutritional bases

1.Spinach
Helps with/As: Sexual enhancement, Muscle growth, Healthy heart, Bone builder, Eyesight enhancer
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day.

2.Walnuts
Helps with/As: Muscle growth, Healthy heart, Cancer fighter, Brain Stimulant, Immunity booster
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a post workout recovery snack.

3.Blueberries
Helps with/As: Cancer fighter, Healthy heart, Brain Stimulant, Immunity booster
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried.

4. Black Beans
Helps with/As: Muscle growth, Healthy heart, Brain Stimulant
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

5. Wild Salmon
Helps with/As: Healthy heart, Brain Stimulant, Muscle growth
Omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has less PCB contaminants than farmed salmon. And it is one of the best sources for protein!
Salmon contains high amounts of Omega-3 poly-unsaturated fatty acids (EPA+DHA). Adequate daily intake would help lower cholesterol and triglyceride levels in the blood and promote good cardiovascular health.
Ingestion of Salmon induce a reduction in blood pressure, a decrease in blood viscosity, an increase in erythrocyte deformability and an increase in the velocity of capillary blood flow.

The following information was derived from this link: http://www.wethechange.com/the-5-greatest-foods-for-your-health/

Here are alternative foods that have been found to be some of the most nutritious and excellent for your health:

1) SEA VEGETABLES, or “seaweed”
Although not often utilized in Western culture, seaweed (also called sea vegetables) is protein-rich and has been found to strengthen the kidneys and the nervous system. Seaweed contains up to 90 minerals and is higher in vitamins and minerals than any other food. Specifically, it contains high levels of Vitamin A (more than carrots), C, D, K, and B. In addition, seaweed may also calm hyperactivity, reduce stress, and maintain a healthy thyroid gland. Endulge in dulse, kelp, or nori.

2) CACAO
Cacao, one of the most complex food substances on earth, is the stuff chocolate is made from. It contains more than 300 chemically identifiable compounds and in raw chocolate form 700 naturally occurring chemicals have been identified. Cacao contains a large number of antioxidants, which in turn can fight free radical cells that are associated with disease or inflammation in the body. In addition, Cacao is magnesium and chromium rich (contains about 10 times more than any other food!). When bought in chocolate form, look for raw or organic chocolate.

3) QUINOA
Quinoa, which is an ancient whole grain, has the highest nutritional value of all grains available. With high levels of dietary fiber, B-Vitamins, and all 8 essential amino acids present, Quinoa is one of the best nutritional sources and may provide long-lasting energy. Quinoa is slowly absorbed by the body, since it is a whole grain. It also contains high amounts of zinc, potassium, calcium, and Vitamin E and may help maintain a strong, healthy heart and kidneys.

4) KALE
Kale are leafy, green vegetables with high nutritious value and a large number of vitamins. Similarly to other leafy green vegetables, Kale contains a high concentration of chlorophyll, which provides extra energy for the body and may lower the risk of diabetes. Kale has been found to contain a high concentration of Potassium, Magnesium, Folate, Iron, Lutein, Phytochemicals, Calcium, and Vitamins A, B6, C, and K, and it is high in fiber. The phytochemicals it contains may help in disease prevention and may even help treat some disorders.

5) BERRIES
The prize for the ultimate fruit goes to … berries. Berries are not only an excellent raw food source for the human consumer, they are also a great cleanser for the body. They are outstanding sources of Calcium, Folic acid, Vitamins C and E, and contain an abundance of phytochemicals. Berries also have lots of fiber (which may be attributed to lower cholesterol levels) and may even have positive effects on health in terms of disease prevention/fighting. For example, some berries have been found to have anti-cancer properties. In China, the goji berry is used in medical treatment because it is one of the greatest anti-oxidant foods available.

According to "The 5 Greatest Foods For Your Health":
http://www.wethechange.com/the-5-greatest-foods-for-your-health/

1. SEA VEGETABLES, or “seaweed”

http://www.wethechange.com/wp-content/uploads/2007/09/coral-seaweed.thumbnail.jpg

2. CACAO

http://www.wethechange.com/wp-content/uploads/2007/09/cacao.thumbnail.gif

3. QUINOA

http://www.wethechange.com/wp-content/uploads/2007/09/quinoa.thumbnail.jpg

4. KALE

http://www.wethechange.com/wp-content/uploads/2007/09/kale.thumbnail.jpg

5. BERRIES

http://www.wethechange.com/wp-content/uploads/2007/09/berries.thumbnail.jpg

And according to "Top 5 Most Nutritious Fruits in the World":
http://perfectshape.blogspot.com/2007/01/top-5-most-nutritious-fruits-in-world_17.html

1. Blueberries

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2. Kiwi

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3. Strawberries

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4. Guava

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5. Cranberries

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Now hold on, according to "Top 5 Nutritious Foods for Better Health":
http://www.doityourself.com/stry/5healthfoods

1) Walnut

http://images.doityourself.com/stry/800721.gif

2) Mango

http://3.bp.blogspot.com/_tQtVPd7FlX4/SKYvMMPKVmI/AAAAAAAACRQ/b6Od_Qwn0tU/s400/Mango.jpg

3) Tomatoes

http://www.theage.com.au/ffximage/2007/11/26/tomatoes_lead_narrowweb__300x307,0.jpg

4) Pepper

http://www.kfunigraz.ac.at/%7Ekatzer/pictures/pipe_01.jpg

5) Black-Eyed Peas

http://static.howstuffworks.com/gif/black_eyed_peas1.jpg

WELL, now I seriously doubt anyone could survive on any of these combinations alone. I think I'd probably let myself die :)

http://nutritionresearchcenter.org/healthnews/wp-content/uploads/2007/12/dogeatingjosh.jpg

So, here's my list of what I'd like to live on, if there were just 5 nutritious foods to choose. Mind you, they are purely based on the preferences of my taste -buds:

1. Cocoa - best in processed form
2. Berries - any would do for me!
3. Fish - Salmon or Tuna, Mackerel is a distant second
4. Oranges - preferably peeled :)
5. Nuts - Walnuts, Peanuts, groundnuts - they're all NUTS!

Hey, can I be allowed to cheat a little here, and add dollops of cheese to this list? And don't forget the #1 of them all if you wanna survive - H2O :)

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I'm not sure you could actually get all the micro-nutrients you need from only five foods. Unless you cheated by picking foods that were combinations of many things (chicken-salad-sandwich as one food, mixed fruit smoothie, as another etc). Given the examples you mention, I'm assuming you just want the base foods, not five dishes you could live off.

Given that, my picks would be...

1) Kidney Beans

Protein, plus a whole set of other vitamins and minerals. Out of all the beans and legumes, seems to have the one of the broadest mix of nutrients, more so than soya for example.

http://whfoods.org/genpage.php?tname=foodspice&dbid=87

If you must have meat of some form, this is where you insert it. Possibly your favorite fish such as salmon or cod.

http://whfoods.org/genpage.php?tname=foodspice&dbid=104
http://whfoods.org/genpage.php?tname=foodspice&dbid=133

2) Whole Wheat

In whatever form you like it, bread, pasta etc. Other grains would be broadly similar, so you could choose brown rice etc.

Provides other proteins, as well as carbohydrates, fiber, and some other nutrients.

http://whfoods.org/genpage.php?tname=foodspice&dbid=66

3) Low-fat cheese

More protein, calcium, and some other benefits.

If cheese is too fatty for you, yoghurt or low-fat milk are options. However, if you were actually living on a diet of these five foods only, getting too many calories is not going to be your biggest problem. You're more likely to die of boredom at the blandness of your diet. So I'll have cheese.

Also cheese combines well with the other foods in my list. Do you really want to live on yoghurt sandwiches the rest of your life? Or pasta with a yoghurt sauce? :)

http://whfoods.org/genpage.php?tname=foodspice&dbid=121
http://whfoods.org/genpage.php?tname=foodspice&dbid=130

4) Spinach

It's an excellent source of many vitamins and minerals, one of the best among all vegetables. Apart from the obvious iron, there's vitamin-C and even omega-3 and protein. Also it will combine reasonably well with other foods

http://whfoods.org/genpage.php?tname=foodspice&dbid=43

5) Tomatoes

An excellent source of many vitamins and minerals, most especially vitamin-C. Also anti-oxidants if you're a believer in those. You could get more vitamin-C from something like oranges, but you'd miss out on the broader range nutrients in tomatoes.

Also they taste good, and go well with the other foods. A cheese and tomato sandwich or meal of wholewheat pasta, with a sauce of tomatoes, kidney beans and spinach, and some cheese on top would be reasonably edible.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44

Conclusion:

Man does not live on bread alone. Kidney beans, tomatoes, cheese and spinach are also required. However even that may not be enough, but at least you'd have a shot.

King Salmon- maximum quantity of Omega fatty acids, which is obviously the best type of your basic lipids, and very noble Protein.

Broccoli- Loaded with Iron, fiber, and antioxidants, such as Sulforaphane, and other phytonutrients. Contains Calcium, and a multitude of your basic essential vitamins and minerals.
http://www.nutraingredients.com/Research/Antioxidants-in-broccoli-provide-long-term-protection

Watermelon- Vitamins A, C, digestive enzymes, purified water, the antioxidant Lycopene, and an Amino acid called Citrulline, which is a precursor for the body's natural production of the amino acid L-Arginine that helps in cellular generation of skin, connective tissue, and hormones.

All-Bran cereal- Awesome source of complex carbohydrates, fiber and other nutrients, such as Riboflavin(B2). Bran can be derived from wheat, Barley, oats, Maize, etc. , and from which come from the outside(anatomical) layer of these whole grains.

Pineapple- Protein digestive enzymes, antioxidants, fiber

You need protein, at least some fat, carbohydrates, vitamins and minerals.

So:

Salmon - protein, omega-3 fatty acids
Yogurt - calcium, protein
Multi-grain bread - carbs, fiber
Blueberries - anti-oxidants,various vitamins and minerals
Spinach - iron, various vitamins and minerals

Salmon
Beef
Potato
Tortilla
Mixed Vegetables

Kale, collards, bok choy, spinach and cabbage, all based on the nutrient density of the food.

I don't like the idea of limiting food choice. From a natural standpoint, it's a bad idea to limit biodiversity. This is the same reason why people don't inbreed. Diversity is good. Diverse food choice is good.

If we limited crops to only 5 varieties, this would leave our ecosystem of nourishment vulnerable to disease and other catastrophe.

Nutritional understanding is also still evolving. Many plants seem to have a holistic effect on health. Isolating certain compounds does not always offer the same benefit as whole foods. We are still discovering the complex chemical interactions and why they work. It could be a simple result of evolution. Over the ages, perhaps those foods which produced healthiest people (or other sentient beings) were more intensely cultivated. Or maybe it's by design.

It is certainly interesting that we would essentially "reverse engineer" something that was not done by design.

Furthermore, nutrition of foods is highly dependent on the substrate on which they're grown. Chemical growing practices, depletion of soil, mean fruits and veggies that leave us full, but not satisfied, or fully enriched.

If we stop using the oceans as a dumping ground, sea vegetables hold the best potential. I understand there is a process which allows cell wall of single-celled organisms to be broken down, and thus, provide maximum nutrition. Sorry I don't remember the specifics, because I'm broke and can't afford to eat right :-P

We need to look forward, but also examine history and what has been proven, from experience, to sustain healthy beings, and the Earth, as well. An experiment, especially on a global scale, is irresponsible, when we don't know the potential long term effects. Unfortunately that is exactly what is occurring in our modern society....

There are differences in genetic and blood type which suggest that different people fare well on different diets. I am not sure what the 5 best foods are, for me. But understand that those are not necessarily the 5 best, for you. Food is energy. We all have different energetic compatibilities and needs. We are NOT all created equal. True equality, would be boring. Unfortunately, how do we ensure fairness, in a world which thrives upon imbalance?

I am getting philosophical, because we need to understand food's impact not only on self, but on society, and Earth as well. We are not all the same. But all elements rely on each other to sustain a working whole. I hope to better realize this, and hope perhaps some of you, today, will choose this path, to strive for holistic understanding, and envision a world of abundance and possibility....

so yeah, I'm not an expert on nutrition, but I'm trying. But I can't really answer this question.

I could tell you what 5 foods I like the most!!! But that's changed over the years and will likely continue to evolve

Personally I think if we're going to minimize food, let's just go straight to a magic pill :) Not that eating can't be an enjoyable experience. But it should never be a chore or distract from the timeliness of more interesting pursuits

My ans is
1) scrambled eggs
2) Apple juice
3)wheat pasta salad, preferably with vegetables
4)Falafel (chickpea patties)
5)Lean deli meats (e.g. ham, roast beef, turkey, chicken)
thatsit. this could be the best combination of maximum nutrition

If I were one of Santa's elves at the North Pole, the answer is simple!

Candy
Candy Canes
Candy Corn
and Syrup!

Oh, you wanted five...
Add Sugar Plums to that list.
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