It’s a staple in Vietnamese family meals — simple, crisp, and peppery — yet this humble leafy green has been crowned the most nutrient-dense vegetable on Earth by American health experts.

We’re talking about watercress (Nasturtium officinale), a plant that has quietly earned the title of “the king of superfoods” thanks to its exceptional nutritional power and disease-fighting potential.

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🏆 Watercress Tops the CDC’s Global Nutrition Ranking

According to the U.S. Centers for Disease Control and Prevention (CDC), watercress ranked #1 with a perfect score of 100/100 in its “Powerhouse Fruits and Vegetables” (PFV) study — a scientific ranking based on the nutrient density of 41 common fruits and vegetables (CDC, 2014).

The evaluation was based on 17 essential nutrients critical for preventing chronic diseases, including vitamins A, B6, B12, C, D, E, K, calcium, iron, potassium, zinc, protein, fiber, folate, thiamine, riboflavin, and niacin.

Trailing behind watercress were heavyweights like Chinese cabbage, chard, and spinach — but none could match its nutrient-per-calorie density.

“If there were such a thing as a perfect vegetable, it would probably be watercress,” wrote Dr. Jennifer Di Noia, the CDC researcher behind the landmark study.

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🌿 Six Scientifically Proven Health Benefits of Watercress

1️⃣ Dense Nutrition, Minimal Calories

Watercress is loaded with vitamins K, A, and C, as well as minerals like magnesium, calcium, and potassium — all crucial for strong bones, nerve function, and immunity.
And the best part? It’s extremely low in calories.

According to Harvard Health (2023), three cups of watercress provide over 50% of your daily vitamin K and C needs — all for fewer than 10 calories. That makes it ideal for weight control and detox diets.

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2️⃣ Strengthens the Heart and Circulatory System

Rich in nitrates and antioxidants, watercress helps relax blood vessels, lower blood pressure, and protect arteries from inflammation.

A 2022 study in the Journal of Nutrition and Metabolism found that regular watercress consumption improved vascular elasticity and reduced markers of oxidative stress in adults with mild hypertension.

The vegetable’s naturally occurring nitrates convert into nitric oxide, a compound that enhances blood flow and reduces the risk of atherosclerosis.

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3️⃣ Cancer Prevention Potential

One of the most striking findings about watercress is its anti-cancer activity.

The plant contains glucosinolates, which, when chewed or digested, release isothiocyanates — bioactive compounds that suppress tumor growth and deactivate carcinogens.

Research published in The American Journal of Clinical Nutrition (2016) showed that consuming 80 grams of raw watercress daily significantly increased the body’s antioxidant capacity and reduced DNA damage in blood cells — a key step in preventing cancer initiation.

The effects are especially noted for lung, colon, and breast cancers.

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4️⃣ Supports Hormonal and Nervous System Balance

Watercress is a natural source of B vitamins, calcium, and magnesium, which work together to regulate hormone production and nerve communication.

This makes it particularly beneficial for women experiencing PMS or perimenopausal symptoms, helping stabilize mood and reduce fatigue.

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5️⃣ Detoxifies and Protects the Liver

Sulfur-containing compounds in watercress — particularly phenethyl isothiocyanate (PEITC) — stimulate liver enzymes responsible for detoxification.

The National Institutes of Health (NIH, 2022) reported that watercress extract enhances the body’s ability to neutralize toxins and heavy metals, supporting natural cleansing pathways.

This process also contributes to better digestion, clearer skin, and stronger immune defense.

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6️⃣ Promotes Radiant Skin and Slows Aging

Thanks to its rich supply of vitamin C, beta-carotene, and lutein, watercress boosts collagen synthesis and helps maintain skin elasticity.

In a clinical trial by the Journal of Cosmetic Dermatology (2021), participants who consumed watercress juice daily for 8 weeks showed measurable improvement in skin hydration, tone, and reduction of fine lines.

It’s essentially a beauty treatment — from the inside out.

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⚠️ Important Health Precautions

While watercress is a superfood, moderation and preparation matter.

1. Don’t overconsume raw watercress. Eating it in large quantities can irritate the stomach. The recommended intake is around 100 grams, once or twice a week.

2. Avoid eating on an empty stomach. Its peppery taste and mild acidity may cause discomfort.

3. If you take anticoagulants (like warfarin), consult your doctor — high vitamin K content can interfere with blood-thinning medication. (Cleveland Clinic, 2023)

4. Wash thoroughly and blanch before eating raw. Watercress often grows in moist, shallow water, which can harbor bacteria or parasites.

5. Pregnant women should consume moderately. While cooked watercress is safe and nutritious, too much raw watercress in the first trimester may mildly stimulate uterine activity.

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🌎 From Vietnamese Wet Markets to the World’s Health Rankings

In Vietnam, watercress grows abundantly in rural ponds and rivers — sold in local markets for just a few thousand dong a bunch. Yet in Western health circles, it’s being rediscovered as a luxury supergreen, rivaling kale and spinach.

“It’s one of the rare vegetables that combine medicinal tradition and scientific validation,” notes Dr. Mark Hyman, author of Food: What the Heck Should I Eat?

Whether you enjoy it in soups, salads, or stir-fried with garlic, watercress proves that the world’s most powerful medicine sometimes grows right in your backyard. 🌱