The healthiest vegetable in the world is not in most people’s fridges. It’s not broccoli or Brussels sprouts or even kale. According to a study from the American Centers for Disease Control and Prevention (CDC), the #1 healthiest vegetable is watercress, a cruciferous leafyy green packed with nutrients that benefit the body in a multitude of ways.
What is a Powerhouse Vegetable?
“National nutrition guidelines emphasize consumption of powerhouse fruits and vegetables (PFV), foods most strongly associated with reduced chronic disease risk,” the CDC study states. “Yet efforts to define PFV are lacking.” So the authors devised a classification scheme. Food is considered PFV if it provides “10% or more daily value per 100 kcal of 17 qualifying nutrients.” The paper listed them as following: “potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.”
The authors studied 47 different foods, and 41 were deemed powerhouses. And of all of them, watercress was the only one with a perfect nutrient density score.
Why is Watercress the Healthiest Vegetable?
The CDC classified watercress as the healthiest vegetable based on its 100% nutrient density score. However, the study adds a few caveats, one being they may have overlooked other healthy foods.
Additionally, nutrient density isn’t the be all and end all when determining what makes food the healthiest. “Because it was not possible to include phytochemical data in the calculation of nutrient density scores, the scores do not reflect all of the constituents that may confer health benefits,” the study authors write. They then call for further investigation into PFVs. But that’s not to say that watercress doesn’t deserve to top the list, since they can provide many health benefits.
Benefit 1: Lower Risk of Chronic Diseases
Powerhouse foods are linked to a reduced risk of chronic disease, so that’s definitely true for the healthiest vegetable on the list. Watercress contains antioxidants that protect the body from oxidative stress, which has been associated with diabetes, heart disease, cancer, and other chronic illnesses.
Benefit 2: Supports Bone Health
Watercress is full of many nutrients, including ones vital for bone health, including calcium potassium, phosphorus, magnesium, and vitamin K. In fact, watercress is particularly rich in vitamin K, which helps build a protein that helps build bone tissue and regulate bone turnover. (Bear in mind, that foods rich in vitamin K can interact with certain blood-thinning medications, so speak to your doctor about how much vitamin K you should be consuming.)
Benefit 3: Reduce Cancer Risk
In addition to antioxidants, watercress is rich in phytochemicals that may help protect against cancer. These compounds can guard cells from damage, attack carcinogenic chemicals, and even block tumor growth, according to Healthline. Keep in mind, there’s no food that can definitively protect a person from cancer but a healthy diet can help reduce the risk of developing it.
Benefit 4: Support Cardiovascular Health
Watercress contains carotenoids, which are specific antioxidants that have been associated with lower blood pressure and a decreased risk of strokes and heart attacks. This leafy green also has dietary nitrates that support blood vessel health; these compounds can help fight inflammation and make blood vessels less thick and stiff. Additionally, watercress is part of the cruciferous vegetable family, which has been linked with a lowered risk of cardiovascular disease.
Benefit 5: Hydration
Cucumbers aren’t the only vegetable that can hydrate the body. Watercress is made of 95% water when raw, meaning it can provide hydration. This is good news for people who struggle to consume enough fluids in a day. Consuming enough water, including foods rich in water, is required for all bodily functions. This includes maintaining good blood pressure, controlling body temperature, and optimizing the digestion system, according to Eating Well.
How to Eat Watercress
Watercress could be prepared and eaten like other leafy greens, such as spinach and Swiss chard. It can be eaten raw or cooked in a variety of ways. Just keep in mind that watercress bruises easily and goes off quickly, so buy small quantities and enjoy it while it is fresh. Watercress tends to be bitter when raw, so consider cooking it with olive oil or another source of fat to improve the flavor. Raw or cooked, try it in a variety of dishes including salads, soups, omelets, stir-fry, or pesto.
Watercress Pesto Recipe by Tom Hunt
Ingredients:
- 2 tbsp toasted hemp seeds or sunflower seeds
- 50g watercress, washed, shaken dry, and chopped
- 1 small clove garlic, peeled
- Juice and zest of ¼ orange
- 100ml extra-virgin olive oil
- 2 tsp cider vinegar
- 50g blue cheese (or a vegan alternative)
- Sea salt and pepper to taste
Directions:
- Put the seeds into a blender and pulse into a coarse meal.
- Add the watercress, garlic clove, orange juice and zest, oil, vinegar and blue cheese.
- Blend into a smooth puree, and season to taste.
- Store in a jar in the fridge for up to five days.
- Serve with pasta, or pair with meat, fish, or vegetables.
For more details, see Hunt’s original recipe in the Guardian.