The Healthiest Vegetable In The World Probably Isn't One You'd Expect - Tasting Table

"According to a 2014 Centers for Disease Control and Prevention study in Preventing Chronic Disease, one vegetable stands head and shoulders above the competition, though it is one that probably isn't on your weekly shopping list. If you want to really maximize the nutrient density in your diet, it turns out you ought to be eating more watercress."

"This study looked at 47 different foods to assess their status as 'powerhouse fruits and vegetables' (PFV). Of the 41 foods studied, 41 qualified as PFVs according to the metrics laid out by the researchers, but only watercress came out with a perfect score of 100. The closest competitor was Chinese cabbage, which scored a 91.99."

"The metrics of the study involved assessing the percentage of daily values of 17 different nutrients that were present in a serving of the fruits and vegetables, as well as how bioavailable these nutrients were to the consumer. The number generated was then divided by the energy density. Essentially, the bioavailable nutrient density was assessed on a per-calorie basis."

A 2014 CDC study evaluated 47 fruits and vegetables to identify nutritional powerhouses, assessing 17 different nutrients and their bioavailability per calorie. Watercress scored a perfect 100, significantly outperforming all competitors. Chinese cabbage ranked second with 91.99, while white grapefruit scored lowest at 10.47. The study's methodology measured the percentage of daily nutrient values in each serving, accounting for nutrient bioavailability and energy density. This analysis revealed that leafy greens dominate the top rankings, with 16 of the highest-scoring foods being herbs and greens including kale, parsley, beet greens, and chives. Watercress's exceptional score reflects its combination of low calorie content and high nutrient density.

Read at Tasting Table