Watercress has been named the ‘healthiest vegetable on Earth,’ according to the Centers for Disease Control and Prevention (CDC) in the United States due to its nutritional composition.
This remarkable leafy green, appreciated for its disease-fighting properties, has claimed the top spot among all vegetables in the ranking and is considered a “powerhouse fruits/vegetables.”
In a study focused on identifying fruits and vegetables with the highest nutrient density, also referred to as “powerhouse fruits and vegetables” (PFV), the CDC’s findings placed watercress at the very top.
The designation of being a PFV signifies a strong correlation with reduced risk of chronic diseases.
Characteristic features of PFVs include being green and leafy, yellow or orange, citrus or cruciferous, with vibrant colors and four-petaled flowers.
Researchers examined a total of 47 food items. According to the CDC’s vegetable ranking, watercress achieved a perfect score of 100 out of 100 points, surpassing Chinese cabbage (91.99 points), Swiss chard (89.27 points), beetroot (87.08 points), and even spinach (86.43 points).
The six items that didn’t meet the PFV criteria include raspberries, tangerines, cranberries, onions, and blueberries.
Health experts believe that watercress can aid in healing various illnesses and facilitate rapid recovery. B&W Foods of the USA states that athletes around the world consume this leafy green to heal exercise-related injuries. Consequently, muscle damage resulting from intense physical activity can be effectively treated.
Benefits of Watercress:
According to the CDC, watercress stands out as the most nutrient-dense vegetable. Its high content of amino acids assists in protein digestion and nerve transmission.
With minimal calories per serving, watercress provides a substantial amount of nutrients for overall health enhancement.
Furthermore, watercress serves as a potent antioxidant. Consuming it two hours before exercising prevents muscle soreness.
It also contains significant amounts of iron, calcium, potassium, magnesium, and vitamin K, which help prevent cellular damage in the brain.
The National Cancer Institute of the United States (NCIA) suggests that watercress aids in repairing damaged cells, neutralizing harmful chemicals in the body, and even combating cancer. The leafy green contains more vitamin C than odoriferous fruits like oranges and lemons.
The extraordinary health benefits of watercress extend beyond physical well-being; studies indicate its positive impact on mental health. Rich in folate, a type of vitamin B essential for brain function, watercress contributes to improved cognitive health, enhanced memory, and stress management.
However, despite its friendliness, experts advise against excessive consumption of watercress due to potential irritation of the bladder, kidneys, and stomach.
In culinary terms:
Watercress offers a versatile range of preparations, including soups, stir-fries, and salads. Moreover, this vegetable can be used in sandwich fillings, as its compatibility with various fillings creates a delectable flavor profile.
