Here’s the Food Named the Healthiest in the World by Science, and You Can Grow It on Your Windowsill

Not kale, not blueberries: the
peppery green that topped a CDC-published ranking, and how to grow
it at home. Every
few years, a new superfood takes over grocery aisles and social
feeds. Kale had its moment, then blueberries, then avocado. But
when a researcher ranked fruits and vegetables by how many
nutrients they deliver per calorie, the winner was a modest leaf
most people know only as a garnish.

It is watercress, and it scored a
perfect 100.

The Study Behind the Ranking

In 2014, researcher Jennifer Di
Noia published “Defining Powerhouse Fruits and Vegetables: A
Nutrient Density Approach” in Preventing Chronic Disease,
a journal published by the Centers for Disease Control and
Prevention.

She scored 47 fruits and
vegetables on 17 nutrients considered important for public health,
including fiber, potassium, iron, calcium, folate and vitamins A, C
and K. The score measured how much of these nutrients each food
provides per 100 calories. Foods that delivered, on average, at
least 10 percent of the daily value per 100 calories qualified as
“powerhouse” foods. Forty-one of the 47 made the cut.

The Top Five

Watercress came first with a
score of 100. It was followed by Chinese cabbage at 91.99, chard at
89.27, beet greens at 87.08 and spinach at 86.43. Chicory, leaf
lettuce, parsley, romaine and collard greens completed the top
10.

Some popular “superfoods” did not
qualify at all. Raspberries, tangerines, cranberries, garlic,
onions and blueberries fell below the threshold. That does not mean
they are unhealthy, only that they deliver fewer of those specific
nutrients per calorie.

What Makes Watercress So Dense

Watercress is extremely low in
calories and rich in water, so every calorie carries a lot of
nutrition. It is a standout source of vitamin K, important for
blood clotting and bone health, and also provides vitamin C and
vitamin A. As a member of the cruciferous family, like broccoli and
cabbage, it also contains plant compounds that researchers continue
to study.

One note: because of its vitamin
K content, people taking blood thinners such as warfarin should
keep their intake of leafy greens consistent and talk to their
doctor.

Easy Ways to Eat It

Watercress has a fresh, peppery
bite, a little like arugula. Toss it into salads with pears,
walnuts and goat cheese. Add a handful to sandwiches and wraps
instead of lettuce. Stir it into soups at the very end of cooking,
or blend it into a classic watercress and potato soup. It also
makes a vibrant pesto with olive oil, garlic, Parmesan and nuts,
perfect for pasta or grilled fish.

How to Grow It on a Windowsill

Watercress naturally grows in
running water, so the secret is moisture. Fill a pot with drainage
holes with moist potting mix, sprinkle the seeds on the surface and
press them in lightly. Place the pot in a saucer or tray of water
so the soil never dries out, and change the water every few days to
keep it fresh.

Keep it on a bright windowsill
out of harsh afternoon sun, at cool to moderate room temperature.
Seedlings appear within a week or two, and you can start snipping
leaves after a few weeks. Cut stems just above a leaf node, and the
plant will keep producing.

Science named watercress the most
nutrient-dense of the

foods it studied, and you can grow it on your
windowsill. It may be the easiest healthy upgrade to add to your
kitchen this fall.