Scientists have identified watercress as the world's healthiest vegetable, awarding it a perfect nutrient density score of 100 in a study published by the US Centers for Disease Control and Prevention (CDC). The leafy green, known for its peppery taste, outperformed Chinese cabbage, chard, beetroot greens and spinach to claim the top spot.
Watercress belongs to the Brassicaceae family, alongside cabbage, kale, radish and mustard. Its Latin name, Nasturtium officinale, translates as 'nose twister', likely referring to its bold flavour. In Britain, watercress is widely available and affordable, typically costing around £1 per bag in supermarkets. It has been cultivated in the UK for centuries, with the Hampshire town of Alresford, dubbed the 'watercress capital', hosting an annual festival in its honour.
Dr Amy Lee, head of nutrition at Nucific, told Delish that watercress is high in vitamin A and potassium, more so than typical lettuce. It also contains elevated levels of vitamin C, along with calcium, iron, vitamin E, vitamin K and vitamin B6. The CDC report examined over 40 'powerhouse fruits and vegetables', defined as foods most strongly associated with reduced chronic disease risk. Researchers calculated a nutrient density score for each item based on existing scientific literature and consumer guidelines.
The study found that cruciferous vegetables (watercress, Chinese cabbage, collard greens, kale, rocket) and green leafy vegetables (chard, beet greens, spinach, chicory, leaf lettuce) dominated the top half of the rankings. In contrast, yellow/orange vegetables, alliums, citrus fruits and berries were concentrated in the bottom half. Watercress is commonly used in salads or soups, but can also be made into a pesto.
