Powerhouse Watercress Is a Knockout

Powerhouse Watercress postPowerhouse fruits and vegetables. Who knew?

Sure, our moms told us that fruits and vegetables are good for us.

But did you know watercress tops the charts of powerhouse fruits and vegetables (PFV for the acronym lovers)?

Take that kale.

Powerhouse Watercress

A study by the Centers for Disease Control and Prevention (CDC) bestowed watercress with bragging rights.

Food experts identified 17 nutrients that promote good health and reduce chronic disease risk.

  • Potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc
  • Vitamins A, B6, B12, C, D, E, and K

What are powerhouse fruits and vegetables?

The CDC defined PFV for the purpose of the study.

  • Foods averaging 10% or more daily value per 100 kcal of the 17 nutrients
  • Kcal is short for kilocalorie and the equivalent of 1,000 calories

Kale may be all the rage for celebrities and a go-to superfood but watercress KO’d kale by a bunch.

  • Watercress is number one on the list with a nutrient density score of 100.00
  • Kale trails at number 15 and a score of 49.07

The study capped scores at 100. Watercress, you little overachiever.

Top Ten Powerhouse Fruits and Vegetables

Fruits may get top billing in the acronym, PFV; however, vegetables were the rockstars − especially the green, leafy kind.

  1. Watercress
  2. Chinese cabbage
  3. Chard
  4. Beet green
  5. Spinach
  6. Chicory
  7. Leaf lettuce
  8. Parsley
  9. Romaine lettuce
  10. Collard green

My southern daddy would love to know in addition to collard greens’ number 10 ranking, turnip greens and mustard greens were numbers 11 and 12.

You can view the entire list at the CDC site.

Powerhouse Losers

Sadly, 6 of the 47 foods studied did not make the powerhouse ranking.

  1. Raspberry
  2. Tangerine
  3. Cranberry
  4. Garlic
  5. Onion
  6. Blueberry

So that’s where our favorite fruits are.

I don’t know about you but I have a sudden craving for a salad.


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Notice of Disclaimer –Cathy Miller is not an attorney or health care provider and cannot provide legal or health care advice. The information provided is for your general background only, and is not intended to constitute legal or health care advice as to your specific circumstances. We recommend you review legislation with legal counsel and visit your physician for health care issues.

BigStock Photo Credit



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