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A study conducted by William Paterson University in New Jersey, with support from the Centers for Disease Control and Prevention (CDC), has identified watercress as the world's healthiest food. The study, led by Jennifer Di Noia, evaluated various foods based on their content of 17 essential nutrients, including fiber, protein, calcium, and vitamins such as C, E, and K. Watercress topped the list, providing 100% of the recommended daily intake of these nutrients in just 100 grams.
Watercress, a leafy green often used in salads and sandwiches, outshines many other foods in nutrient density. It contains more vitamin C than oranges and lemons and more calcium than milk. According to NBC Olympics, Di Noia's research marks the first time the nutritional values of nutrient-dense fruits and vegetables have been ranked in such a comprehensive manner.
The study categorized foods as Powerhouse Fruits and Vegetables (PFV) if they provided 10% or more of the daily value of essential nutrients per 100 kcal. Watercress scored a perfect 100 in nutrient density, making it a standout choice for those looking to enhance their diet with nutrient-rich options. As CDC reports, the study's classification scheme is designed to aid in nutrition education and dietary guidance.
Watercress is not only nutrient-dense but also versatile and affordable. It can be enjoyed raw in salads, blended into soups, or sautéed for a peppery flavor. Its availability nearly year-round and low cost make it an accessible addition to any diet. The vegetable also boasts detoxifying properties, acting as a natural diuretic and antioxidant, which supports liver and kidney health.
For those seeking to improve their nutritional intake without adding extra calories, watercress is an excellent choice. A serving of 100 grams contains only 21 calories, yet counts as a full vegetable serving. WECB Radio highlights its role as a superfood, offering a simple way to boost health benefits in meals.