What is the #1 healthiest vegetable?

What is the #1 healthiest vegetable? According to research from the Centers for Disease Control and Prevention, watercress takes the top spot with a perfect score of 100 out of 100 on their nutrient density scale.

This peppery leafy green beat out 46 other fruits and vegetables in the CDC study. Chinese cabbage came second with a score of 91.99, followed by chard at 89.27, beet greens at 87.08, and spinach at 86.43.

The researchers measured 17 nutrients in each food, including potassium, fiber, protein, calcium, iron, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. They then calculated how much of each nutrient you get per 100 calories. Watercress delivered 100% of the daily value of these nutrients per 100 calories of food.

What Makes Watercress So Healthy?

Watercress packs an enormous amount of nutrition into very few calories. One cup (34 grams) contains just 4 calories, but gives you more than 100% of your daily vitamin K needs, 20% of your vitamin C, and about 6% of your vitamin A.

Scott Keatley, a registered dietitian and co-founder of Keatley Medical Nutrition Therapy, explains it this way. “Watercress is often called a nutrient powerhouse because of its dense profile of vitamins, minerals, and antioxidants in a low-calorie package.”

Here is what you get in one cup of raw watercress.

1. Vitamin K at 106% of your daily value
2. Vitamin C at 17 to 20% of your daily value
3. Vitamin A at 6 to 7% of your daily value
4. Calcium for bone health
5. Potassium for heart and muscle function
6. Folate for cell growth and DNA repair

Does Watercress Actually Fight Cancer?

Research points to yes. Watercress contains compounds called glucosinolates, and when you chew it, your body converts these into isothiocyanates. These compounds have been studied for their anti-cancer properties.

Amy Poon, a registered dietitian, says watercress contains powerful phytochemicals that have been shown to inhibit cancer cell growth. Studies have suggested watercress may help prevent DNA damage and reduce the risk of lung and digestive tract cancers.

A study published in the American Journal of Clinical Nutrition found that eating 85 grams of raw watercress daily for eight weeks increased antioxidant status in the body. The researchers attributed this to the antioxidants in the leafy green, which may reduce the likelihood of developing cancer.

Is Watercress Good for Your Heart?

Yes. Watercress contains dietary nitrates, which help your blood vessels relax and work better. A 2013 study published in the British Journal of Clinical Pharmacology found that foods containing dietary nitrates like watercress have multiple benefits for blood vessels. These include reducing blood pressure, stopping the buildup of platelets, and improving how your blood vessels function.

Research shows that eating green leafy vegetables reduces your risk of cardiovascular disease. The nitrates in watercress can help lower blood pressure and decrease heart disease risk.

Can Watercress Help You Exercise Better?

The research suggests it can. Watercress is rich in nitrates, and these compounds improve blood flow and oxygen delivery to your muscles during exercise.

A study of 10 healthy young men published in the British Journal of Nutrition tested what happened when they ate 85 grams of watercress before intense exercise. The researchers found that watercress decreased exercise-induced inflammation and improved recovery. Both short-term supplementation (eating it two hours before exercise) and long-term supplementation (eating it daily for eight weeks) reduced markers of oxidative stress after workouts.

How Does Watercress Compare to Other Leafy Greens?

Here are the top 10 vegetables from the CDC nutrient density ranking.

1. Watercress with a score of 100
2. Chinese cabbage with a score of 91.99
3. Chard with a score of 89.27
4. Beet greens with a score of 87.08
5. Spinach with a score of 86.43
6. Chicory with a score of 73.36
7. Leaf lettuce with a score of 70.73
8. Parsley with a score of 65.59
9. Romaine lettuce with a score of 63.48
10. Collard greens with a score of 62.49

Spinach is often considered the healthiest vegetable by many dietitians because of how easy it is to find and eat. One cup of raw spinach provides 16% of your daily vitamin A and 120% of your daily vitamin K for just 7 calories.

Kale scores 49.07 on the CDC scale, which puts it below dandelion greens. Kale has more fiber than watercress and is higher in calcium and vitamin C than spinach.

The takeaway here is that all leafy greens are healthy. Dietitian Dana Ellis Hunnes from UCLA says that even if watercress is the healthiest vegetable, you should still eat a wide range of vegetables and fruits. That allows you to get a fuller complement of nutrients.

How Do You Eat Watercress?

Watercress has a peppery and slightly bitter taste, similar to arugula. You can eat it raw or cooked. Here are some easy ways to add it to your meals.

1. Toss it into any salad as a base or add-in
2. Blend it into smoothies with fruit
3. Add it to sandwiches for a peppery crunch
4. Chop it and stir into soups just before serving
5. Make a pesto using watercress instead of basil
6. Add it to an omelet or scrambled eggs
7. Sauté it quickly with garlic as a side dish

Cooked watercress actually contains higher levels of carotenoids compared to raw. But cooking reduces the vitamin C content, so eating it both ways gives you the best of both worlds.

When buying watercress, look for bright green leaves without yellowing or wilting. Store it in the refrigerator and use it within a few days.

Are There Any Downsides to Eating Watercress?

A few things to know. Watercress is very high in vitamin K, which helps your blood clot. If you take blood-thinning medications like warfarin, you need to keep your vitamin K intake consistent. Talk to your doctor before adding large amounts of watercress to your diet.

Watercress also contains oxalates, though less than spinach. People prone to calcium oxalate kidney stones may want to limit high-oxalate foods. Keatley recommends alternating watercress with other greens like kale (for calcium) and chard (for magnesium) to get a complete range of nutrients.

Like other cruciferous vegetables, watercress contains compounds called goitrogens that may interfere with thyroid function in some people. Cooking the watercress and eating enough iodine from foods like seafood and dairy can help prevent any issues.

What About Spinach and Kale?

Both are excellent choices. Spinach ranks fifth on the CDC list with a score of 86.43, and many dietitians consider it the top vegetable because of how accessible and versatile it is.

Spinach is higher in folate and iron than kale. Folate helps make DNA and is especially important during pregnancy. Spinach also provides more vitamin A and vitamin E than kale.

Kale beats spinach in fiber, calcium, and vitamin C. Kale belongs to the cruciferous vegetable family along with broccoli and cabbage, which means it contains glucosinolates that may help protect against cancer.

The bottom line from dietitians is this. Both spinach and kale are healthy, so eat whichever one you prefer. Getting more vegetables into your diet matters more than picking the “perfect” one.

FAQ

What vegetable has the most nutrients? Watercress has the most nutrients per calorie according to CDC research. It scored a perfect 100 on the nutrient density scale, meaning it provides 100% of the daily value of 17 measured nutrients per 100 calories.

Is watercress better than spinach? Watercress scores higher on nutrient density (100 vs 86.43), but spinach is more widely available and easier to incorporate into meals. Spinach has more iron and folate, while watercress has more vitamin K per serving. Both are healthy choices.

How much watercress should I eat per day? Eating a handful of watercress a few times per week can provide health benefits. Studies showing benefits used 85 grams (about 3 cups) of raw watercress daily, but any amount adds nutrition to your diet.

Can I eat watercress every day? Yes, for most people. Those on blood thinners should maintain consistent vitamin K intake and talk to their doctor. People with kidney stone history may want to limit intake due to oxalates.

Why is kale not the healthiest vegetable? Kale scored 49.07 on the CDC nutrient density scale, which is good but not the highest. Kale has more fiber than watercress and is still considered a healthy vegetable. The CDC ranking measures nutrients per calorie, and leafy greens with fewer calories per serving (like watercress) tend to score higher.

What is the healthiest way to eat vegetables? Eat a variety of vegetables, both raw and cooked. Steaming vegetables can actually increase the availability of certain nutrients. Raw vegetables retain more vitamin C. The best advice is to eat vegetables in whatever form you enjoy most, since you will eat more of them that way.

Understanding nutrition is key to achieving your health goals. If you’re looking to accelerate your results, discover how Koreans lose weight so fast through dietary strategies. You might also be surprised to learn about which food can add 33 minutes to your life with every serving.