With a nutritional score of 89, this atlantic fish gets top marks as the third most nutritional food for being high in protein and low in saturated fats. Also known as rockfish, as well as kichiji or kinji in Japanese, this prized catch is commonly used in hot pot, sushi, and many more dishes not just restricted to the popular cuisine.

Where do I get this?

Sushi is a great and delicious way to eat raw fish and we've got 5 great places that offer an omakase experience. The next time you're having sushi, ask them to add this nutritious fish on your menu.

*the image used was taken from the Biodiversity Heritage Library on Flickr and edited to remove the fish's name*

The popular seed comes in at number 5 with a nutritional score of 85 due to high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins. 

Where do I get this?

You can buy a jar of chia seeds at the supermarket and eat it with your oatmeal, on its own or as a topping with fruits. If you're looking for something fancier, Rawsome sells jars of chia seed puddings that you can order.

Touted as the best plant-based source for iron and manganese, pumpkin seeds come in on the list at number 6 with a nutritional score of 84.

Where do I get this?

Just like chia seeds, you can get pumpkin seeds at supermarkets and a number of juice bars all over KL. They can be used as salad or dessert toppings, adding a slightly nutty taste to your dishes. Hit up Salad Atelier and customise your salad with this healthy ingredient for an alternative to making it at home or see which one of these 10 healthy restaurants can deliver dishes with pumpkin seeds to your doorstep.

The sound of you questioning the legitimacy of this entry is justified, but the report states that pork fat scores a nutritional value of 73 and contains a good amounts of vitamin B and minerals, all while being healthier than beef or lamb fats. You would also be surprised to know that pork fat comes in at number 8 on the list. Needless to say, you should only take pork fats in moderation of course.

Where do I get this?

Satisfy your craving for pork with siu yok at Boon's Signature Roast Pork, pork belly yakitori skeweres at 10 of these great places, or even with some pork ribs.

These delicious morsels may come in at number 21 on the list, with a nutritional score of 64, but they taste great and satisfy your craving for seafood all while remaining low in fat, high in protein, fatty acids, potassium and sodium.

Where do I get this?

If you're quite the cook at home, you could always buy a few from your nearest market and whip them up into a pasta or simply enjoy it on its own. Or, head over to Southern Rock Seafood and indulge in Canadian scallops served a la sashimi.

Fragrant, tasty and used in a variety of Asian cuisines, basil comes in at number 26, with a nutritional score of 63, for its perceived benefits as an antibacterial and antifungal herb. The report also claims that basil is "traditionally used to protect the heart".

Where do I get this?

Thai cuisine has found a way to incorporate this herb into delicious easy-to-love one plate meals. Head over to one of these 15 Thai street food restaurants and ask your waiter to add more basil into your dishes when dining there.

Who doesn't love caviar, ikura, ebiko or even tobiko? Even at number 38 with a nutritional score of 60, this prized seafood is packed with high levels of vitamin B-12 and omega-3 fatty acids, which are great for fighting and preventing heart diseases.

Where do I get this?

At practically any sushi restaurant, supermarket that sells Japanese foods, or at dedicated caviar restaurants such as M Marini Caffe and Poseidon Caviar and Seafood Bar.