When it comes to healthy eating, veggies are always a good choice — but one takes the cake for being the healthiest.
Watercress is the most nutrient-dense vegetable, receiving a perfect score of 100 in the CDC’s long-standing ranking of “powerhouse” fruits and vegetables (PFVs).
Powerhouse Foods
Chinese cabbage is a close second with a score of 91.99, followed by chard (89.27), beet greens (87.08) and spinach (86.43). These foods, among a total of 41 that qualified as PFVs, were found to contain 17 nutrients, including potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E and K.
Top Veggie Foods
Cruciferous items, including watercress, Chinese cabbage, collard greens, kale and arugula — as well as leafy greens, like chard, beet greens, spinach, chicory and leaf lettuce — took the top spots on the list. Yellow and orange foods, like carrots, tomatoes, winter squash and sweet potatoes — along with allium, citrus and berry groups — landed in the bottom half.
Health Benefits of Watercress
- Rich in nutrients and low in calories: Watercress has "remarkable levels" of vitamins K, A, C and B, as well as magnesium, calcium and potassium, according to Serena Poon, certified nutritionist and celebrity longevity advisor in Los Angeles.
- Supports heart health: Watercress is rich in antioxidants, which can help reduce inflammation and oxidative stress – two "key contributors" to heart disease.
- Could reduce cancer risk: Watercress contains powerful phytochemicals, including glucosinolates, which have been shown to inhibit cancer cell growth.
- Encourages hormone balance: Nutrient-rich watercress can also support hormone health through its high levels of B vitamins, calcium and magnesium.
- Aids in detoxification and liver health: The natural compounds in watercress, like sulfur, can enhance the body’s natural detoxification process and support liver function.
- Supports skin health: Watercress can also give the skin a natural glow, Poon noted, as antioxidants like vitamin C, beta-carotene and lutein support skin elasticity and radiance.
Conclusion
In conclusion, watercress is a superfood that offers a plethora of health benefits due to its high nutrient content and antioxidant properties. By incorporating it into your diet, you can support heart health, reduce cancer risk, promote hormone balance, aid in detoxification and liver health, and give your skin a natural glow.
Frequently Asked Questions
Q: Is watercress difficult to find?
A: Watercress can be found in most grocery stores, farmers’ markets, or online. Look for fresh, green leaves and a mild aroma.
Q: How can I prepare watercress?
A: Watercress can be used raw in salads, sautéed with garlic and olive oil as a side dish, or added to smoothies for an antioxidant boost.
Q: Is watercress safe to consume for people with specific health conditions?
A: Watercress is generally safe for consumption, but if you have any health concerns, consult with your doctor or registered dietitian for personalized advice.
Q: Can I grow watercress at home?
A: Yes, watercress is easy to grow at home. It can be planted in pots, grown hydroponically, or added to your existing garden beds.
