Watercress ranked the most nutrient-dense leafy green in CDC analysis

Watercress has been identified as the most nutrient-dense leafy green in an analysis of 47 fruits and vegetables based on their concentration of key nutrients.

The study, conducted by researchers at William Paterson University in New Jersey and published by the CDC, evaluated 17 nutrients per 100 calories. Foods had to provide at least 10% of the daily value of the nutrients measured to meet the study’s criteria.

Watercress ranked first, followed by Chinese cabbage, Swiss chard, beet greens and spinach. Other nutrient-rich foods, including raspberries, mandarins, garlic, onions and blueberries, did not meet the threshold for this specific classification.

The analysis focused on selected foods in their raw state and did not include phytochemicals in its scoring system.

What are the benefits of watercress?

Watercress contains nutrients including potassium, fiber, protein, calcium, iron, folate, zinc and vitamins A, B6, B12, C, D, E and K.

Its vitamin K content supports bone health, while its lutein and zeaxanthin content is associated with eye health. The vegetable also provides vitamin C and phytochemicals such as glucosinolates and isothiocyanates, which have antioxidant and anti-inflammatory properties.

Its fiber content can also help regulate the absorption of glucose in the intestine and support digestive health. The vegetable’s nutrient profile makes it a low-calorie option that can be incorporated into a balanced diet.