The CDC Declares Watercress as the Healthiest Vegetable — Here’s Why It Deserves a Place on Your Plate

At B&W Quality Growers, we’re proud to produce watercress, now officially recognized by the Centers for Disease Control and Prevention (CDC) as the healthiest vegetable. In a study evaluating 47 fruits and vegetables for nutrient density, watercress earned a perfect score of 100, making it the top choice in their study of 47 fruits and vegetables. That’s right — this leafy green tops the list, beating out popular choices like Chinese cabbage, Swiss chard, and spinach.

What makes watercress so exceptional? This leafy green is packed with vital nutrients, including vitamin K, vitamin C, and calcium. It’s not only low in calories but also versatile in the kitchen, perfect for salads, sandwiches, and smoothies. Watercress is also a powerhouse of antioxidants, known to reduce inflammation and support overall health.

If you’re looking to enhance your diet, adding B&W watercress is a simple and delicious way to increase your nutrient intake.

What Makes Watercress So Healthy?

Watercress belongs to the cruciferous vegetable family, which includes nutritional powerhouses like kale, broccoli, and Brussels sprouts. It’s an aquatic plant, thriving in shallow water or damp soil, which may explain its unique nutrient profile.

Nutrient density is what sets watercress apart. Nutrient density refers to the concentration of essential vitamins, minerals, and antioxidants a food provides relative to its calorie content. The higher the nutrient density, the more nutritional bang you get for your caloric buck. Watercress scored 100 points, meaning it provides a powerhouse of nutrients with very few calories.

Key nutrients in watercress include:

• Vitamin K: Crucial for blood clotting and bone health.
• Vitamin C: Supports immune function and skin health.
• Calcium: Important for strong bones and muscle function.
• Antioxidants: Compounds like sulforaphane and 3,3′-diindolylmethane (DIM) help reduce inflammation and have been linked to a lower risk of cancer.

How Much Watercress Should You Eat?

Experts recommend eating four to five servings of fruits and vegetables a day, with cruciferous vegetables making an appearance at least four to five times a week. Since watercress is a nutrient-packed food, you can enjoy it frequently — even daily if you like. It’s versatile and easy to add to your meals.

How to Incorporate Watercress Into Your Diet

One of the great things about watercress is how simple it is to prepare! Check out our recipe list for ideas!

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Author: Anna Klawitter is a marketing professional and writer specializing in health and nutrition.
Reference: The CDC Recently Declared Watercress to Be the Healthiest Vegetable — Here’s What to Know (foodandwine.com)