According to the CDC, this is the most nutrient-rich vegetable of all: 'Powerhouse of nutrition'

Veggies are always a healthy choice, but one stands out as the healthiest.

According to the CDC's ranking of "powerhouse" fruits and vegetables (PFVs), watercress is the most nutrient-dense vegetable, earning a perfect score of 100.

Chinese cabbage has a score of 91.99, making it a close second, while chard comes in third with a score of 89.27. Beet greens rank fourth with a score of 87.08, and spinach follows closely behind with a score of 86.43.

Of the 41 PFVs, 17 nutrients were discovered, including potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.

The list of healthiest vegetables includes cruciferous items such as watercress, Chinese cabbage, collard greens, kale, and arugula, as well as leafy greens like chard, beet greens, spinach, chicory, and leaf lettuce.

Foods that are yellow, orange, such as carrots, tomatoes, winter squash, and sweet potatoes, as well as those in the allium, citrus, and berry groups, were placed in the lower half.

Nutritionists concur that watercress is a top vegetable with numerous health benefits.

1. Rich in nutrients and low in calories

According to Serena Poon, a certified nutritionist and celebrity longevity advisor in Los Angeles, watercress contains "remarkable levels" of vitamins K, A, C, and B, as well as magnesium, calcium, and potassium.

Poon stated on Planet Chronicle Digital that vitamins K, calcium, and magnesium are beneficial for bone health, while vitamin C supports immune health, collagen production, and skin radiance.

Poon stated that although watercress is small, it is one of the most nutrient-packed foods available.

"Additionally, since it has minimal calories, you can enjoy these advantages without significantly increasing your daily calorie consumption."

Ilana Muhlstein, a Los Angeles-based registered dietitian nutritionist, stated that consumers can obtain more than 50% of their daily value of vitamins C, A, and K in just three cups of watercress.

2. Supports heart health

Poon pointed out that watercress contains antioxidants that can decrease inflammation and oxidative stress, which are major contributors to heart disease.

The vegetable contains compounds like beta-carotene, lutein, and zeaxanthin, which support heart health and improve blood vessel function.

"Greens are numero uno when it comes to healthy food."

Poon stated that watercress contains nitrates, which have been shown to decrease blood pressure and safeguard the cardiovascular system.

"Incorporating watercress into your diet could provide your heart with additional support in a straightforward manner."

According to Muhlstein, cruciferous veggies and dark greens are rich in antioxidants, but are often overshadowed by berries.

She stated that greens are the healthiest food option.

3. Could reduce cancer risk

Watercress, like other powerhouse vegetables, may decrease cancer risk, suggests Poon.

She stated that watercress is rich in potent phytochemicals, such as glucosinolates, which have been proven to hinder cancer cell proliferation.

"As you chew watercress, glucosinolates are transformed into isothiocyanates, which have been researched for their potential anti-cancer effects."

Poon stated that research has shown that watercress may help prevent DNA damage and lower the risk of certain cancers, particularly those affecting the lungs and digestive tract.

4. Encourages hormone balance

Watercress, rich in nutrients, can also promote hormone health due to its high levels of B vitamins, calcium, and magnesium.

Poon stated to Planet Chronicle Digital that these nutrients are crucial for maintaining hormonal equilibrium as they contribute to neurotransmitter balance, stress response, and metabolic function.

5. Aids in detoxification and liver health

Watercress contains natural compounds, such as sulfur, that can aid the body's detoxification process and improve liver function, according to Poon.

For more Health articles, visit www.Planet Chronicle/health

"Adding this leafy green to your diet can aid the liver in filtering toxins and eliminating waste products, making it a valuable addition to any detox-supportive diet," she stated.

6. Supports skin health

Poon pointed out that watercress can enhance skin's natural glow due to antioxidants such as vitamin C, beta-carotene, and lutein, which promote skin elasticity and radiance.

"Collagen production is crucial for skin firmness and reducing fine lines, and vitamin C is particularly important for this process," she stated.