This Is The Healthiest Vegetable In The World, According To Experts
If you hit the farmers market this fall, you'll find plenty of leafy greens, legumes, and cruciferous vegetables to choose from. But if you're looking to lose weight—or just pack in as many nutrients as possible—there's one veggie that's considered healthier than the rest.
That's the takeaway from a list published by the Centers for Disease Control and Prevention (CDC), which ranked 41 "powerhouse" fruits and vegetables and gave them a score from 10.47 all the way to 100.
Here's what’s considered the healthiest vegetable—plus, why it’s so great, according to a dietitian.
Meet the expert: Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy.
What is the healthiest vegetable?
The healthiest vegetable is watercress, a species of cabbage, according to the CDC, which nabbed a perfect "100" score. That's compared to the sweet potato, which was the least-healthy veggie on the list with a score of 10.51.
Tomatoes are the healthiest fruit, scoring a 20.37.
What makes watercress so healthy?
"Watercress is often called a nutrient powerhouse because of its dense profile of vitamins, minerals, and antioxidants in a low-calorie package, providing just 4 calories per cup," says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy. "It offers impressive amounts of key vitamins and minerals that support overall health."
Keatley points out that one cup of watercress provides 106 percent of your daily vitamin K (which is essential for bone health and blood clotting), 17 percent of your daily vitamin C (for immunity and skin health), and six percent of your daily vitamin A (for vision and immune function). It also contains phytochemicals, which have the "potential" to help protect yourself from various cancers, and antioxidants that support eye health, he adds.
"This rich array of nutrients makes watercress a powerful addition to a balanced diet," Keatley says.
Do any other vegetables come close?
Yep—Chinese cabbage and chard come in second and third, respectively, on the CDC's list of healthiest fruits and vegetables. Chinese cabbage scored 91.99, while chard nabbed 89.27.
But if you prefer one veggie over the other, Keatley says to just pick your fave.
"Choosing between watercress, Chinese cabbage, and chard for their health benefits is like picking which firefighter should lead the rescue—they’re all exceptional at 'putting out the flames' of nutritional deficiencies," he says. "Each of these greens ranks highly on the CDC’s list of powerhouse vegetables for good reason, packing a concentrated mix of vitamins, minerals, and antioxidants into every bite."
Chinese cabbage "delivers a robust profile of vitamins C and K" while also providing about eight percent of your daily dose of folate, which is crucial for DNA repair and cell growth, Keatley says.
Chard, meanwhile, is "equally remarkable, offering a rich blend of vitamins A, C, and K." A single cup of chard provides more than double your daily value of vitamin K, which reinforces bone and cardiovascular health, plus half of your vitamin A, which is vital for vision and immunity. It's also packed with antioxidants to protect against cellular damage and support eye health.
How much watercress should I have a day?
You can incorporate a handful of watercress into your diet a few times a week to reap its benefits, Keatley says. "Adding about a cup to meals three to four times weekly can provide significant nutrition without adding many calories," he says.
Keatley recommends working watercress into a spinach, apple, and walnut salad. "Its peppery bite enhances the sweetness of apples and the nutty crunch, making for a well-rounded, nutrient-packed salad," he says. "A splash of balsamic vinaigrette or a drizzle of lemon juice adds brightness to balance the flavors."
You can also add watercress as a topping to soups or sandwiches. It's also delicious as a side, Keatley says: Dress it with olive oil, a sprinkle of sea salt, and a dash of lemon juice for "a quick and elegant addition to the main meal."
However, Keatley recommends alternating watercress with chard (for magnesium), kale (for calcium), and spinach (for iron) to make sure you're getting all your nutrients.
He also notes that watercress' high vitamin K content can interact with certain medications, especially blood thinners like warfarin (Coumadin).
"Vitamin K plays a vital role in blood clotting, so consuming large amounts of watercress (or any high-vitamin K food) can affect how these medications work, potentially decreasing their effectiveness," he says. "For those on blood thinners, it’s essential to maintain a consistent intake of vitamin K, rather than drastically increasing or decreasing amounts."
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