Watercress: The Most Nutritious Vegetable, According To Report
Watercress, the peppery salad vegetable, is renowned for its exceptional nutritional value, achieving a perfect nutrient density score of 100, indicating it offers maximum nutrients with minimal calories.
Watercress is rich in vitamin C, with 100 grams containing 43 milligrams of vitamin C, nearly half the recommended daily dietary allowance for adults.
This score places watercress at the top among 41 common fruits and vegetables, surpassing even nutrient-dense greens like spinach, kale, and broccoli.
In simple terms, ounce for ounce, watercress provides more essential vitamins and minerals than any other plant-based food. Mercura Wang reported this for the Epoch Times, a digital US newspaper founded in 2000.
In a mere 100 grams (approximately 3.5 ounces) of watercress, you'll find 95 grams of water, 2.3 grams of protein, 1.3 grams of carbohydrates, and 0.5 grams of dietary fiber.
However, watercress also boasts an abundance of vitamins and antioxidants. Notably, it is rich in vitamin C, with 100 grams containing 43 milligrams of vitamin C, nearly half the recommended daily dietary allowance for adults.
Furthermore, watercress contains more vitamin A than mango, a well-known source of this nutrient. Specifically, 100 grams of watercress provides 160 micrograms of vitamin A, covering 18% of the daily value.
With 330 milligrams of potassium per 100 grams, watercress surpasses lettuce as a source of this essential mineral, offering about 10% of the recommended daily potassium intake for adult men.
Watercress is notably high in vitamin K, with a 100-gram serving containing 250 micrograms, which is double the recommended daily intake for adults. Vitamin K plays a critical role in blood clotting and maintaining bone health.
Emma Laing, a dietetics expert with a doctorate in foods and nutrition and the director of dietetics at the University of Georgia, as well as a national spokesperson for the Academy of Nutrition and Dietetics, explains that the antioxidants and anti-inflammatory compounds in leafy greens like watercress can enhance cardiovascular, digestive, neurological, ocular, and skeletal health.
They may also contribute to the prevention of certain cancers, diabetes, and immune-related disorders.