The best vegetable in the world.

In the Powerhouse Fruits and Vegetables ranking published by the US Centers for Disease Control and Prevention (CDC) at the end of 2025, watercress was rated the best vegetable in the world with a perfect score of 100/100 thanks to its abundant vitamin and mineral content per serving.

With its abundant vitamins, minerals, and antioxidants, watercress offers numerous benefits for cardiovascular health, the immune system, and digestion, and is considered a food with outstanding nutritional value in many international studies.

Nutritional value of watercress

According to Healthline, watercress is an aquatic vegetable belonging to the dark green leafy group, typically growing in clean water environments and commonly used in cuisine .

According to nutritional data from the U.S. Department of Agriculture (USDA), watercress is high in vitamins A, C, and K, as well as minerals such as calcium, potassium, and magnesium, but very low in calories. This is why this vegetable is often classified as a "high-nutrient-per-serving" food.

In addition, watercress contains natural antioxidant compounds such as beta-carotene and flavonoids, which help protect cells from oxidative stress. Thanks to its diverse nutritional composition, watercress is often considered one of the most nutritious leafy greens.

Watercress has many health benefits. Photo: Shutterstock.

Health benefits of watercress

Adding watercress to your daily diet offers numerous health benefits for both adults and children.

Support the immune system

The high vitamin C content in watercress helps boost immunity, supporting the body in fighting off environmental pathogens.

Good for cardiovascular health.

The antioxidants and minerals in watercress may help regulate blood pressure and reduce the risk of cardiovascular disease when combined with a healthy diet.

Supports digestion

The natural fiber content in watercress helps improve digestive function, relieves constipation, and maintains a healthy gut microbiome.

Supports bone health

Vitamin K and calcium in watercress play an important role in maintaining bone density and supporting a strong skeletal system.

Benefits for young children

Watercress is a nutrient-rich vegetable that supports children's growth and development. Its high iron content is essential for cognitive development, memory, and concentration during crucial learning periods and adolescence.

Additionally, watercress provides a high source of folate (vitamin B9), which is essential for cell regeneration and tissue development in active, growing children. It is also rich in vitamin A (in the form of carotenoids), which helps maintain normal vision and promotes healthy skin.

However, watercress should be cleaned thoroughly and lightly cooked or pureed when given to young children to ensure safety and easy digestion.