Watercress is the most nutritious vegetable, scoring a perfect 100 in the long-standing ranking by the US Centers for Disease Control and Prevention (CDC) for extremely nutrient-rich fruits and vegetables.
Chinese cabbage ranks second with a score of 91.99, followed by Swiss chard (89.27), collard greens (87.08), and spinach (86.43).
These foods were found to contain 17 nutrients, including potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.
Cruciferous vegetables, including watercress, Chinese cabbage, collard greens, kale, and arugula—as well as leafy greens like Swiss chard, beet greens, spinach, curly endive, and leaf lettuce—top the list.
Yellow and orange foods, such as carrots, tomatoes, winter squash, and sweet potatoes—along with onions, citrus fruits, and berries—are in the lower half.
However, this does not mean other vegetables and fruits are not healthy.
Watercress
This cruciferous vegetable is ranked number one on the list. A 34g serving of watercress provides 4 calories, 0.4g carbs, 0.8g protein, 0.2g fiber, and vitamins A, C, K…
Notably, 34g of watercress provides over 100% of the Reference Daily Intake (RDI) for vitamin K, a fat-soluble vitamin essential for blood clotting and maintaining healthy bones.
Watercress also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper.
According to Healthline, watercress is rich in plant compounds called antioxidants that protect against cell damage caused by harmful free radicals, which lead to oxidative stress.
A study on antioxidants in 12 different cruciferous vegetables found over 40 unique flavonoids (a type of plant chemical) in watercress. In fact, watercress outperformed all other vegetables in the study for total phenol content and its ability to neutralize free radicals.
Moreover, studies have linked antioxidants in watercress to a lower risk of cancer, diabetes, and heart disease.
Additionally, watercress has high levels of phytochemicals, which may reduce the risk of certain cancers. Watercress and other cruciferous vegetables contain glucosinolates, which are activated into compounds called isothiocyanates when cut or chewed.
Isothiocyanates in watercress have been shown to help prevent colon, lung, prostate, and skin cancers.
Eating watercress can benefit cardiovascular health in various ways, combat osteoporosis, boost immunity due to high vitamin C content, aid weight loss, and protect eye health.
Chinese Cabbage
Ranked second on the CDC’s list is Chinese cabbage. This highly nutritious vegetable is rich in vitamin C, fiber, and vitamin K.
Chinese cabbage, containing calcium and vitamin K, is essential for maintaining strong bones and teeth. While vitamin K promotes fat breakdown and blood clotting, calcium also supports improved nerve cell function. Chinese cabbage is rich in iron, helping the body produce hemoglobin for the blood.
This vegetable provides abundant calcium and potassium, both necessary for lowering blood pressure. Additionally, Chinese cabbage has low sodium levels, associated with lower blood pressure.
This green vegetable is also beneficial for heart health. Chinese cabbage has blood pressure-lowering properties, crucial for managing hypertension.
It is also a significant source of vitamin C, boosting the body’s immune system and fighting infections. Chinese cabbage is excellent for eye health as it contains beta carotene, which protects against cataracts and macular degeneration.
It also contains vitamins C and E, both proven to support and maintain healthy hair growth. Moreover, this vegetable is rich in iron, boosting ferritin levels in the body. Frequent hair loss can be addressed with ferritin.
Swiss Chard
Ranking third is Swiss chard. Just one small serving of cooked Swiss chard meets your daily vitamin K needs and contains large amounts of vitamin A, vitamin C, and magnesium. Moreover, it is an abundant source of iron, copper, potassium, calcium, and vitamin E.
Swiss chard is packed with antioxidants like polyphenols, vitamin C, vitamin E, and plant pigments such as carotenoids like beta carotene. These nutrients protect cells from free radical damage. Eating a diet rich in antioxidants found in Swiss chard may reduce the risk of certain chronic diseases.
Swiss chard also contains several flavonoid antioxidants, including quercetin, kaempferol, rutin, and vitexin. Kaempferol is a potent anti-inflammatory compound that may also have anti-cancer properties.
Research suggests vitexin may help prevent heart disease by lowering blood pressure, reducing inflammation, and preventing blood clot formation.
This vegetable is also high in fiber, an essential nutrient with many important functions in the body. For example, it nourishes beneficial gut bacteria, promotes regular bowel movements, helps maintain healthy cholesterol levels, and slows digestion to stabilize blood sugar.
Just 175g of cooked Swiss chard provides about 4g of fiber. Consuming more fiber offers numerous health benefits and may be associated with a reduced risk of heart disease and certain cancers.
Swiss chard also supports heart health. It is an excellent source of potassium and magnesium, both of which can help maintain healthy blood pressure levels.
The fiber in Swiss chard can lower cholesterol by reducing cholesterol production in the liver and helping your body excrete more cholesterol before it enters the bloodstream.
Additionally, it may reduce insulin resistance and blood sugar levels.
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