The US Centers for Disease Control and Prevention (CDC) has published a ranking of fruits and vegetables that are rich in nutrients. These are fruits and vegetables rich in nutrients that are beneficial to health, especially vitamins, minerals and antioxidants, which help reduce the risk of chronic diseases such as cardiovascular disease, diabetes, cancer, etc.
Accordingly, watercress is the most nutritious vegetable, achieving a perfect score of 100 in this long-standing ranking. Chinese cabbage ranked second with a score of 91.99; followed by rainbow chard (89.27), collard greens (87.08) and spinach (86.43).
These foods, of the 41 in total on the list above, contain 17 nutrients, including potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.
Watercress is the most nutritious vegetable (Photo: Stock.adobe).
Cruciferous vegetables, including watercress, cabbage, collard greens, kale and arugula — as well as leafy greens, such as Swiss chard, beet greens, spinach, romaine lettuce and endive — top the list.
Yellow and orange foods, like carrots, tomatoes, winter squash and sweet potatoes — along with onions, citrus and berries — are in the bottom half.
When it comes to the top vegetable, watercress, nutritionists agree that it has a myriad of health benefits.
Here are some notable health benefits of watercress:
Rich in nutrients and low in calories
Watercress contains significant amounts of vitamins K, A, C, and B, as well as magnesium, calcium, and potassium, according to Serena Poon, a nutritionist and celebrity longevity consultant in Los Angeles.
Sharing with Fox News Digital , this expert said that vitamin K, calcium and magnesium are good for bone health, vitamin C supports immune health, collagen production and brightens skin.
“Watercress may be small, but it's one of the most nutrient-dense foods you can find. Plus, because it's low in calories, you get all of these benefits without adding much to your daily calorie intake,” says Poon.
Los Angeles-based registered dietitian Ilana Muhlstein agrees. You can get more than 50 percent of your daily value of vitamins C, A, and K in three cups of watercress, Muhlstein says.
Support heart health
Watercress is rich in antioxidants, which can help reduce inflammation and oxidative stress – two major contributors to heart disease. It also contains compounds like beta-carotene, lutein and zeaxanthin, which support heart health and improve blood vessel function.
"In addition, the nitrates in watercress have the effect of lowering blood pressure, better protecting your cardiovascular system. Adding watercress to your meals can be a simple but effective way to give your heart extra support," Poon added.
All dark greens and cruciferous vegetables are packed with powerful antioxidants, but they're often overshadowed by other things like berries, says Muhlstein. Greens are number one when it comes to healthy foods.
May reduce the risk of cancer
According to Poon, nutrient-dense vegetables are strongly linked to a reduced risk of chronic disease, so watercress may also reduce cancer risk. Watercress contains powerful phytochemicals, including glucosinolates, which have been shown to inhibit the growth of cancer cells.
“When you chew watercress, these glucosinolates are converted into isothiocyanates, compounds that have been studied for their anti-cancer properties,” Poon explains.
According to The New York Post , previous research has shown that watercress may help prevent DNA damage and reduce the risk of certain cancers, especially those affecting the lungs and digestive tract.
Promotes hormonal balance
Nutrient-rich watercress can also support hormone health through its high levels of B vitamins, calcium, and magnesium. These nutrients play a role in neurotransmitter balance, stress response, and metabolic function, all of which are important for maintaining hormonal balance.
Supports detoxification and liver health
According to Poon, natural compounds in watercress, such as sulfur, can boost the body's natural detoxification processes and support liver function.
“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 diet,” says the expert.
Support skin health
Watercress can also give skin a natural glow, as antioxidants like vitamin C, beta-carotene, and lutein support skin elasticity and radiance.
“In particular, vitamin C is essential for collagen production, which helps maintain skin firmness and may reduce the appearance of wrinkles,” adds Poon.
Source: https://dantri.com.vn/suc-khoe/bat-ngo-voi-loai-rau-lanh-manh-nhat-theo-xep-hang-cua-cdc-my-20250613091308683.htm
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