Watercress has been identified as the world's healthiest vegetable, scoring a perfect 100 out of 100 in a nutrient density league table compiled by researchers. The leafy green outperformed more fashionable options such as avocado, spinach and kale, which are often perceived as nutritional champions.
The ranking was produced by America's Centre for Disease Control, which measured the content of 17 essential nutrients – including potassium, fibre, protein, calcium, iron, folate, zinc and several vitamins – in a wide range of fruits and vegetables. Watercress was the only item to achieve a flawless score, while Chinese cabbage came second with 92 and chard third with 89.
Jennifer Di Noia, an associate professor of sociology at William Paterson University in Wayne, New Jersey, said: "Higher-ranking foods provide more nutrients per calories." She added that "powerhouse fruits and vegetables are strongly associated with reduced chronic disease risk", including cardiovascular and neurodegenerative conditions and some cancers.
The rest of the top ten vegetables included leaf lettuce (70), parsley (66), romaine lettuce (63) and collard green (62). Among fruits, red pepper (41), pumpkin (33), tomato (20), lemon (19) and strawberry (18) scored highest. At the other end of the scale, sweet potato ranked last among vegetables with 10.51, while grapefruit languished at the bottom of the fruit list with 10.47.
Watercress belongs to the Brassicaceae family, which also includes kale, Brussels sprouts and cabbage. It is low in calories but rich in vitamin K, essential for blood clotting and maintaining strong bones, and contains substantial antioxidants that help protect cells from damage caused by free radicals.
