This is the healthiest food in the world and no one eats it
An inconspicuous plant stands at the top of the list of healthiest foods of all vegetables and fruits in the world, according to a U.S. study from William Paterson University in New Jersey.
And if you expect it to be about exotic and expensive products, like goji and acai berries or chia seeds and turmeric, then you are completely mistaken. According to the research, the healthiest food in the world is also very local and can simply be found in the Netherlands and Belgium. The best part: it is cheap and versatile.
William Paterson University ranked watercress at the top of the list of ‘powerful vegetables and fruits’. With a total score of a perfect 100 in the study, watercress not only beats spinach (86.43) and endive (73.36), but also Chinese cabbage (91.99) and Swiss chard (89.27).
Powerhouse
In addition to a large amount of iron, calcium, and vitamin C, it also contains 14 other important vitamins, minerals, and antioxidants. Vitamins A and C protect against infections and are good for the immune system. The calcium, potassium, and magnesium it contains are essential for healthy bone and muscle development – and vitamin K can even prevent cell damage in the brain. Moreover, the antioxidants in watercress protect against DNA damage and can even reduce the risk of various types of cancer.
The study, published in the scientific journal Preventing Chronic Disease, compared 41 foods from different perspectives. They did this to compile a ‘powerhouse’ list. The research team calculated the ‘nutritional density’ of each fruit or vegetable based on daily needs – assuming a diet of 2,000 calories per day. The score was capped at 100 to ensure that a fruit or vegetable that provides a particularly large amount of one nutrient does not receive an disproportionately high total score.
In moderation
Need more evidence? Did you know that just 100 grams of watercress is enough to meet most of your daily vitamin C needs? That all sounds great, but as with everything, too much of a good thing is never advisable. The green wonder contains an essential mustard oil. Although it doesn't sound dangerous, excessive use can cause irritation to the bladder, kidneys, and stomach. It is therefore better to incorporate watercress regularly and in smaller amounts into your diet, rather than consuming it rarely and then in large quantities. Think more of a garnish or part of your meal rather than a whole salad made up of watercress.
Notably, the leaders on the list are mainly green vegetables and leafy greens. The fruit studied was not particularly effective in the ranking. For example, the lemon, like other citrus fruits, received only 18.72 out of 100 possible points. Oranges scored 12.9 points. Many types of berries also performed poorly. The strawberry scored 17.59 points, while the blackberry scored only 11.39 points.
The fact that watercress is the healthiest food in the world has another advantage that may not be immediately obvious. Because it is not uncommon for healthy food to be more expensive than unhealthy food. A daily serving of fruit, vegetables, or exotic superfood products is therefore an exception or simply impossible for many people to afford. With watercress, that problem is absent. It is cheap (two euros) and the results are impressive.
Okay, two more benefits if you're still not completely convinced: this vegetable can be good for your eyes, as it is a natural source of lutein and zeaxanthin, which support eye health. And if you chop some watercress for your salad, smoothies, or sandwich, you give your body a powerful boost with anti-inflammatory properties.
