When it comes to finding the single healthiest food on the planet, researchers at William Paterson University in New Jersey put 41 fruits and vegetables to the test. The result may surprise you. The winner isn’t some exotic superfood shipped from across the globe—it’s a humble green you can even grow at home without a garden.
The Healthiest Food on Earth
The team ranked each food by nutrient density, measuring how many essential vitamins and minerals they deliver per calorie. Watercress came out on top with a perfect score of 100 points. For comparison, Chinese cabbage scored 91.99, Swiss chard 89.27, beet greens 87.08, and spinach 86.43.
Yes, the simple, peppery watercress beat them all.
Why Watercress Deserves the Crown
Watercress is a true nutritional powerhouse. Just 100 grams provides nearly your entire daily dose of vitamin C, easily surpassing oranges and lemons. That makes it a major immune booster. But that’s only the beginning:
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Mineral-rich: Loaded with iron, calcium, potassium, and magnesium for strong bones and muscles.
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Vitamin K superstar: Helps protect brain cells and supports blood clotting.
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Antioxidant-packed: Shields DNA from damage and may reduce cancer risk.
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Natural remedies: The mustard oils that give watercress its peppery bite also act as a natural cough soother and aid digestion.
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Detox power: Researchers note its cleansing effect on the blood and overall body.
How to Grow Watercress at Home
Don’t confuse watercress with garden cress (the sprout kids often grow on paper towels). Garden cress has tiny leaves and a radish-like flavor. Watercress grows taller, with bigger leaves, and has that mustard-pepper taste.
The best part? It’s easy to grow:
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Plant seeds in a small pot.
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Keep the soil consistently moist.
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Place in partial shade for best results.
Even a balcony or windowsill can give you a steady supply of this nutrient-rich green.
A Note on Moderation
As powerful as watercress is, more isn’t always better. Eating too much—think large bowls every day—may irritate the stomach, kidneys, or bladder due to its strong mustard oils. The sweet spot? Use it as a fresh topping for sandwiches, toss into salads, or add a handful to soups for a peppery kick.
The Bottom Line
Watercress isn’t just another leafy green—it’s officially the world’s most nutrient-dense food. Packed with vitamins, minerals, antioxidants, and easy to grow at home, it’s a simple way to level up your meals. Just remember: moderation matters, even when it comes to the planet’s healthiest superfood.