Ilana Muhlstein, a registered Los Angeles nutritionist, said proteins should be part of a balanced diet but shares specific guidelines and recommendations.
When it comes to eating healthy, vegetables are always a good choice — however, one takes the cake for being the most healthy.
Watercress is the most nutrient-dense veggie, receiving a perfect score of 100 in the CDC’s longtime ranking of “powerhouse” fruits and vegetables (PFVs).
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 41 total that qualified as PFVs, were discovered to contain 17 nutrients, including fiber, potassium, riboflavin, protein, iron, calcium, thiamin, folate, niacin, zinc, and vitamins K, A, B6, B12, D, E and C.
Cruciferous items — including Chinese cabbage, kale, watercress, collard greens, and arugula — and leafy greens — like beet greens, chicory, chard, spinach, and leaf lettuce — took top spots on the list.
Orange and yellow foods, such as tomatoes, sweet potatoes, carrots, winter squash, alliums, and citrus, landed in the bottom half.
Nutritionists agree that the top veggie — watercress — has many health benefits.
- Low in calories and rich in nutrients
Watercress has “remarkable levels” of vitamins B, K, A, and C, along with potassium, magnesium, and calcium, according to Serena Poon, celebrity longevity advisor and certified nutritionist in Los Angeles.
Magnesium, Vitamin K, and calcium are great for bone health, said Poon, while vitamin C supports skin radiance, immune health, and collagen production.
“Watercress may be tiny, but it’s one of the most nutrient-dense foods you can find,” said Poon. “Plus, since it’s low in calories, you get all these benefits without adding much to your daily caloric intake.”
Ilana Muhlstein, a Los Angeles-based registered nutritionist, agreed, saying consumers can get more than 50% of their daily value of vitamins K, C, and A in three cups of watercress.
- Could reduce the risk of cancer
As powerhouse vegetables are strongly associated with a reduced risk of chronic disease, watercress could also reduce the risk of cancer, according to Poon.
“Watercress contains powerful phytochemicals, including glucosinolates, which have been shown to inhibit cancer cell growth,” said Poon.
“When you chew watercress, these glucosinolates are converted into isothiocyanates, compounds that have been studied for their anti-cancer properties.”
Prior research has suggested watercress may help prevent DNA damage and reduce the risk of certain cancers, specifically those affecting the digestive tract and lungs, added Poon.
- Encourages the balance of hormones
Nutrient-rich watercress can additionally support hormone health through its high magnesium, B vitamins, and calcium levels.
These nutrients “play roles in neurotransmitter balance, stress response, and metabolic function, which are all vital for maintaining hormonal equilibrium,” said Poon.
- Supports heart health
Watercress is antioxidant-rich, which can help reduce oxidative stress and inflammation — two “key contributors” to heart disease, noted Poon.
The vegetable additionally contains compounds like lutein, zeaxanthin, and beta-carotene, which improve the function of blood vessels and support heart health.
“Additionally, the nitrates in watercress are known to lower blood pressure, further protecting your cardiovascular system,” added Poon. “Adding watercress to your meals could be a simple yet powerful way to give your heart some extra support.”
All cruciferous veggies and dark greens contain “powerful levels of antioxidants, but typically get overshadowed by other things like berries,” per Muhlstein. “Greens are numero uno when it comes to healthy food.”
- Supports skin health
Watercress can additionally give skin a natural glow, noted Poon, as antioxidants like beta-carotene, vitamin C, and lutein support radiance and skin elasticity.
“Vitamin C, in particular, is essential for collagen production, which helps maintain skin firmness and can reduce the appearance of fine lines,” added Poon.
Aids in liver health and detoxification
The natural compounds in watercress — like sulfur — can enhance the natural detoxification process of the body and support liver function, according to Poon.
“This leafy green can help support the liver’s ability to filter toxins and promote the elimination of waste products, making it a great addition to any detox-supportive diet,” she said.
