This Is the Healthiest Vegetable in the World, a Decade-Long Study Finds an Unexpected Winner
Everything you need to know about dietary fiber / Walla! If you think kale, spinach or broccoli are the healthiest vegetables, you should get to know the vegetable that surprised even the researchers. A comprehensive study by the U.S. Centers for Disease Control and Prevention (CDC), which examined the nutritional value of dozens of fruits and vegetables, found that watercress, known in the Levant as jarjir, is the healthiest vegetable in the world. The study, published as part of an initiative to identify “superfoods,” examined which foods provide the highest amount of nutrients relative to the calories they contain. The researchers looked at 17 essential nutrients, including vitamins C, D, E and K, as well as important minerals such as calcium and potassium. Watercress ranked first, ahead of Chinese cabbage and kale.
Why watercress specifically? Watercress belongs to the cruciferous vegetable family, which also includes broccoli, cabbage and cauliflower. Despite its modest appearance, it is especially rich in vitamins, minerals and powerful antioxidants. That means every bite provides an exceptionally high amount of nutrients relative to its calorie count. According to nutritionist Julia Zumpano of Cleveland Clinic, “Study after study continues to reveal the impressive health benefits of watercress.”
May help protect the heart, bones and even against cancer, recent studies have found that watercress may contribute to bone health, reduce damage to body cells and even help protect against certain types of cancer. In addition, it contains a high amount of antioxidants, which help fight oxidative stress, a process linked to aging and many chronic diseases. Researchers are also examining its possible effect on reducing smoking-related damage, regulating mechanisms associated with breast cancer and supporting better recovery after exercise.
How much should you eat? Nutrition experts recommend consuming about 2.5 cups of vegetables a day, including cruciferous vegetables such as watercress, broccoli, cabbage and cauliflower. For leafy greens, two cups are considered one serving of vegetables. However, people taking blood-thinning medications such as warfarin should consult a doctor before significantly increasing their intake of vitamin K-rich vegetables.
How can you include it in your diet? Although not everyone knows it, watercress is very easy to incorporate into the daily diet: add it to fruit and vegetable smoothies, include it in a fresh salad, make homemade pesto with it, sprinkle it over fish or chicken, add it to sandwiches with eggs or chicken salad, or mix it into hot soups. Watercress may not get the same attention as kale or spinach, but according to the study, it is the most nutrient-dense vegetable. It is rich in vitamins, minerals and antioxidants, and studies indicate that it may contribute to the health of the heart, bones and immune system. If you are looking for a simple way to upgrade your diet, this may be the vegetable worth getting to know.
