The Healthiest Veggie No One Eats

From a young age, we’re often told to load up on fruits and vegetables to maintain a healthy diet. However, not all fruits and veggies are created equal. Some pack a stronger punch when it comes to their nutritional benefits. Leafy greens, citrus fruits, and cruciferous vegetables like broccoli and kale are known as powerhouse foods due to their ability to boost the immune system and reduce the risk of chronic illnesses. The Centers for Disease Control and Prevention (CDC) has categorized these foods as essential for a well-rounded diet. According to their guidelines, powerhouse fruits and vegetables provide at least 10 percent of the daily value of 17 key nutrients in a single 100-kilocalorie serving. These nutrients include important vitamins and minerals such as potassium, calcium, iron, and various B vitamins.

There are 41 fruits and vegetables that meet the CDC’s powerhouse criteria. Topping the list is a vegetable that may not always make it into the average person’s shopping cart: watercress. While it may not be as commonly found in households as other leafy greens, watercress boasts an impressive concentration of vitamins and minerals. It can be enjoyed raw in salads or added to soups, omelets, or sandwiches for a nutritious boost. In fact, watercress was rated higher than well-known veggies like spinach, Chinese cabbage, and beet greens, making it the most nutrient-dense food on the CDC’s list.

Nutrient density refers to the ratio of nutrients to calories, meaning that foods like watercress provide a wealth of health benefits without packing on extra calories. While some vegetables might be high in fiber or rich in iron, watercress stands out for its overall nutritional content. Dieticians stress that while watercress is an excellent choice, it’s important to eat a variety of fruits and vegetables to ensure you’re getting a full range of nutrients. However, there’s no harm in adding watercress to your diet regularly—whether it’s once in a while or as a frequent addition to meals.

One thing to keep in mind when preparing watercress, or any vegetable for that matter, is that cooking it can reduce the levels of certain vitamins like vitamin C and B vitamins. These nutrients are sensitive to heat and can leach out of vegetables when they are boiled or steamed. For this reason, experts recommend eating watercress raw, such as in salads or as a garnish, to ensure you’re getting the full benefit of its nutrients.

That being said, no matter how healthy watercress may be, variety is still key. Eating a diverse range of fruits and vegetables ensures you get a broader spectrum of vitamins and minerals, which is vital for overall health. So while watercress might be a powerhouse vegetable, don’t forget to mix it up with other nutritious options to round out your diet and get all the benefits that nature has to offer.