The #1 most nutrient-dense food is watercress.
Kale? Nope! Blueberries? Not even on the list!
The #1 most nutrient-dense food is … Watercress!
Watercress wins a perfect score out of 47 fruits and vegetables.
We often read about avocado, kale, chard, blueberries, acai and broccoli as nutrition’s superfood darlings. According to research, however, only one of those foods make it into the top 10.
Jennifer Di Noia, associate professor of sociology at William Paterson University examined 17 nutrients that the United Nations and the Institute of Medicine designated essential for good health and for lowering the risk of heart disease and cancer. She then calculated the nutrient per calorie ratio. The more nutrients per calorie, the higher the score.
The essential 17 nutrients evaluated were potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.
The results may surprise you.
Let’s start with the foods that did not make the cut. Out of the 47 foods studied raspberries, tangerines, cranberries, garlic, onion, and blueberries did not meet the criteria. Shocking!
Why aren’t the usual suspects, like blueberries, on the Top 10? Most possibly because the phytochemical data so heavily associated with foods like blueberries and tomatoes was “not possible” to include. Phytochemicals are the compounds that plants produce, such as flavonoids and lycopene, that are proving to be effective in disease prevention but are not required by the human body to sustain life.
Di Noia’s research is compelling and her list of Powerhouse Foods demonstrates how nutrient dense foods are in connection to the energy they provide. Think you need a mutli-vitamin? Perhaps start with the #1 most nutrient-dense food: Watercress.
The Nutrient PowerHouse Top 10
1. Watercress 100
2. Chinese cabbage 91.99
3. Chard 89.27
4. Spinach 86.43
5. Chicory 73.36
6. Leaf lettuce 70.73
7. Parsley 65.59
8. Romaine lettuce 63.48
9. Collard green 62.49
10. Mustard green 61.39
To see the ranking of all 41 foods that made the cut, Click Here
All leafy greens! The foods most missing from the standard processed modern plates. So glad to see watercress top the list, it’s one of my faves and I include it often.
Means so much coming from you, Rachel, a well-respected health coach!Thank you for your comment and for reading my post. So, what’s for dinner? 🙂
Thanks Melissa for sharing this important nutrition information. Who knew that watercress is so nutrient-dense?
Right? What a surprise! I’ll be posting a terrific summer main meal salad, so stay tuned <3
Melissa, I love how you include the recent research facts here. Your writing approach about nutrition is right up my alley.
Thank you, Chara! Yes, I love research. It’s the developmental psychologist in me. So glad the article served you well.
Well, I’m going to rethink my whole diet now. I eat at least 3 cups of leafy greens a day now, but it sound like I could get more bang for my buck with these babies! Thank you so much for posting this!
Hi Melissa! As a fellow health coach, I love learning this AND I love your site! I’m adding watercress to my next shopping trip, thanks to you 🙂
Thank you so much, Paula! That means so much coming from you. I look forward to reading your articles too!
I eat romaine and spinach but I don’t think I’ve even seen watercress available in the store to buy!
Hi Cheryl, if you have a Whole Foods nearby, they carry watercress with the roots still attached. When I buy it I bring it home and put it in a glass of water (like a bouquet) and place it in the fridge. It lasts much longer that way!
Wow! Really, thanks for this information. Enjoy watercress, but do not seek out often, and this needs to change. 🙂
Great information. Thank you!
You’re welcome, Janet. Have a great day!