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The World’s Healthiest Food, According to Science
When navigating endless supermarket aisles or hunting for new meal ideas, picking what’s best for your health can be a bit of a guessing game. Fortunately, researchers at William Paterson University in New Jersey have taken a scientific approach. After meticulously examining the nutritional value and levels of 17 key nutrients—including fiber, vitamin C, calcium, iron, and protein—across dozens of foods, they found one food to rule them all.
This champion superfood, named in research published by the Centers for Disease Control and Prevention (CDC), delivers 100% of your daily required nutrients in just a 100-gram (about 3.5 ounces) serving. Yes, you read that right: all your daily nutrient needs covered by just a small portion!
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Why Watercress Deserves a Spot in Your Kitchen
So, what’s the unsung hero of the produce world? Watercress. Despite its impressive resume, watercress is oddly absent from most American kitchens. While it’s widely cultivated in regions across France such as Île-de-France, Aquitaine, and Nord-Pas-de-Calais, it’s available almost all year long and comes at a wallet-friendly price. Depending on where you shop, you might find it at your local grocery store or farmers market for about $2 per bunch—sometimes even less.
Watercress: The Versatile Nutrient Powerhouse
Think of watercress as the shape-shifter of leafy greens. Here are just a few ways to use it:
- Raw in salads or tucked into a quiche
- Sprinkled on eggs for a punch of flavor
- Added to almost any dish or sauce as a robust, nutritious garnish
- Sautéed, fried, blended into a creamy soup, or stirred into a stick-to-your-ribs winter stew for a change of pace
Not only is watercress flexible, it’s densely nutritious. According to researchers, a 100-gram serving of watercress scores a perfect 100 on the nutrient density scale. That means it’s jam-packed with potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc, plus vitamins A, B6, B12, C, D, E, and K. To put things in context: watercress packs in more vitamin C than an orange or lemon.
Health Benefits (and How to Pick the Best Bunch)
Of course, vitamins and minerals are only half the story. Watercress is also loaded with health-boosting properties. Known for its detoxifying powers, it acts as a natural diuretic and antioxidant and is recognized for its cleansing effects. A heaping handful (about 80–100 grams) counts as a full serving of vegetables, all for a mere 21 calories.
When shopping for watercress, look for bright, crisp, and undamaged leaves. If the greens are starting to look dull or limp, pass them by—they’re probably past their prime. Typically sold in bunches, watercress stays fresher this way and you can trace its journey from farm to table. One caveat: watercress is best when fresh, and generally keeps for just two days in your fridge’s vegetable drawer. Don’t delay—enjoy it soon after you buy it!
“So next time you’re meal planning or looking for that extra nutritional punch, consider watercress. It might just be the easiest way to elevate both the flavor and the nutrient content of your meals. With its peppery, slightly bitter taste reminiscent of mustard, watercress can turn an ordinary dish into something extraordinarily healthy.”
Meet Sarah Jensen, a dynamic 30-year-old American web content writer, whose expertise shines in the realms of entertainment including film, TV series, technology, and logic games. Based in the creative hub of Austin, Texas, Sarah’s passion for all things entertainment and tech is matched only by her skill in conveying that enthusiasm through her writing.
