Vegetables are the cornerstone of a healthy diet, but one stands out as the most nutrient-packed: watercress.
The CDC has named it the top “powerhouse” vegetable, giving it a perfect score of 100 for its dense nutritional content.
This leafy green outshines other high-ranking vegetables like Chinese cabbage, chard, beet greens, and spinach.
The CDC based these rankings on the density of 17 essential nutrients found in the top 41 vegetables anrd fruits. These nutrients, including vitamins A, B6, B12, C, D, E, and K, as well as potassium, calcium, and iron, are crucial for supporting overall health.
Watercress has impressive concentrations of vitamins K, A, C, and B, as well as minerals like magnesium, calcium, and potassium, while remaining extremely low in calories.
Serena Poon, a certified nutritionist, described watercress as “one of the most nutrient-dense foods you can find.”
Dietitian Ilana Muhlstein added that just three cups of watercress can provide over half the daily recommended intake of vitamins C, A, and K.
A Fox Health News report listed the top health benefits of watercress:
Heart Health Support
Rich in antioxidants, watercress helps reduce inflammation and oxidative stress, which are known contributors to heart disease.
The vegetable also contains compounds such as beta-carotene, lutein, and zeaxanthin, which support heart health and blood vessel function.
Nitrates in watercress can help lower blood pressure, offering another layer of cardiovascular support.
Cancer Prevention Potential
Watercress contains glucosinolates, compounds shown to inhibit cancer cell growth. When chewed, glucosinolates convert to isothiocyanates, studied for their cancer-fighting properties.
Research has linked watercress with a reduced risk of cancers affecting the lungs and digestive tract, underscoring its role in reducing chronic disease risk.
Bone Health and Hormone Balance
High in vitamin K, calcium, and magnesium, watercress supports strong bones—particularly important as we age.
Poon explains that these nutrients are essential for maintaining bone density and hormonal health, aiding in neurotransmitter balance and metabolic function.
Detoxification and Liver Health
Watercress contains sulfur compounds that aid the body’s natural detoxification processes. By supporting liver function, this leafy green can help the body filter out toxins more effectively, making it a valuable addition to a diet focused on detox and overall wellness.
Skin Health and Radiance
Nutrient-dense watercress benefits the skin with its antioxidants, including vitamins C, beta-carotene, and lutein.
These compounds promote skin elasticity and radiance, with vitamin C playing a crucial role in collagen production to reduce fine lines and enhance skin firmness.
Although watercress may often be overlooked in favor of more popular greens like kale, its high ranking on the CDC’s list highlights it as an outstanding choice for supporting health across multiple areas.
From heart health and bone strength to skin radiance and cancer prevention, watercress provides versatile, high-impact benefits. Incorporating this powerhouse vegetable into daily meals could be a simple yet effective step toward a healthier lifestyle.