This Vegetable is Declared the Healthiest — and It Might Surprise You!

Are you ready for a vegetable plot twist? While kale and spinach have been basking in their leafy glory, there's a new star in town that's making waves in the world of nutrition. Drumroll, please… it's watercress! Yes, that unassuming green you might have skipped over in the produce aisle is officially the healthiest vegetable according to the CDC. And trust me, this little green powerhouse is about to become your new best friend in the kitchen.

Watercress: The Unsung Hero of Vegetables

Watercress, with its delicate leaves and crisp bite, has just been given a prestigious title: the healthiest vegetable around. Scoring a perfect 100 out of 100 on the CDC’s nutrient density scale, this leafy green doesn’t just top the charts; it blows the competition out of the water (pun intended!). Chinese cabbage, the runner-up, trailed by more than eight points. Talk about a clear winner!

So, what makes watercress so special? For starters, it’s a part of the cruciferous vegetable family — a group that includes kale, broccoli, and Brussels sprouts. But watercress has an extra trick up its sleeve: it’s an aquatic flowering plant, thriving in shallow water or damp soil. It's like Mother Nature’s little miracle, combining the best of both worlds — land and water.

Nutritional Superpowers: What’s in the Watercress Magic?

Watercress is more than just a pretty green leaf. Its nutrient density score is a testament to its impressive health benefits. The concept of nutrient density is all about packing the most vitamins, minerals, and antioxidants into the fewest calories. And watercress scores off the charts, thanks to its potent mix of vitamins and compounds.

According to Rachel O’Connor, R.D., C.D.N., a dietitian at NewYork-Presbyterian/Columbia University Irving Medical Center, watercress boasts beneficial compounds like 3,3′-diindolylmethane (DIM) and sulforaphane. These compounds have been linked to a lower risk of cancer, making watercress a valuable addition to your diet. Plus, it’s rich in vitamin K, which is great for bone health.

But here’s a little tidbit: while watercress does contain fiber, it’s not as fiber-packed as its cruciferous cousins. For example, a cup of cooked broccoli provides about 5 grams of fiber, whereas watercress offers less than 1 gram per cup. So, while watercress is a nutritional superstar, it’s best enjoyed alongside other fiber-rich vegetables.

How to Incorporate Watercress into Your Diet

So, how do you add this powerhouse green to your meals? Luckily, watercress is incredibly versatile. You can toss it into salads, layer it in sandwiches, or sprinkle it on top of your favorite stir fry. Just a quick tip: for maximum nutritional benefits, enjoy it raw. Cooking watercress can cause it to lose some of its vitamin C and B vitamins. After all, you want to savor every bit of its nutrient-rich goodness!

Eating a variety of fruits and vegetables is always a good idea, so while watercress deserves a place on your plate, don’t forget to mix it up with other greens and produce.

The Takeaway

Watercress might not be the vegetable you think of first, but it’s high time it gets the spotlight it deserves. With its impressive nutrient density, health-boosting compounds, and easy preparation, it’s a fantastic addition to any diet. So, next time you’re at the store, give watercress a chance. Your taste buds — and your body — will thank you!