WATERCRESS is officially the healthiest food in the world, according to a new study.
The leafy green, which costs as little as £1 in supermarkets, scored full marks on a test of 17 different critical nutrients.
GettyWatercress scored 100/100 on a test of 17 different critical nutrients[/caption]
SainsburysScientists say it contains high levels of vitamins and minerals[/caption]
Other high rankers included spinach, broccoli, parsley, pumpkin and romaine lettuce.
Researchers analysed 47 fruits and vegetables based on their protein, fibre, calcium, iron, potassium, thiamin and riboflavin content.
They also looked at niacin, folate, zinc and vitamins A, B6, B12, C, D, E, and K.
All but six foods – raspberry, tangerine, cranberry, garlic, onion, and blueberry – satisfied the “powerhouse” criteria, meaning they provided 10 per cent or more daily value per 100 calories.
“Higher-ranking foods provide more nutrients per calories,” study author Jennifer Di Noia, an associate professor of sociology at William Paterson University in Wayne, New Jersey, said.
Watercress was the winner, receiving a perfect 100/100.
This was closely followed by Chinese cabbage (91.99), chard (89.27), beet green (87.08), spinach (86.43) and chicory (73.36).
Leaf lettuce (70.73), parsley (65.59), romaine lettuce (63.48) and collard green (62.49) rounded out the top 10.
The highest-scoring fruits were red pepper (41.26), pumpkin (33.82), tomato (20.37), lemon (18.72) and strawberry (17.59).
The least nutrient-dense fruit was grapefruit, with a score of 10.47, while the lowest-scoring vegetable was sweet potato, with 10.51.
Dr Di Noia said: “Powerhouse fruits and vegetables are strongly associated with reduced chronic disease risk.
“This includes cardiovascular and neurodegenerative diseases and some cancers.
“The scores may help focus consumers on their daily energy needs, and how best to get the most nutrients from their foods.
“The rankings provide clarity on the nutrient quality of the different foods and may aid in the selection of more nutrient-dense items within the powerhouse group.”
The study was published in the Centers for Disease Control and Prevention journal, Preventing Chronic Disease.
Previous research has linked watercress to good eye and organ health due to its vitamin A content.
It is also said to be immune system-supporting as it contains high levels of vitamin C.
And watercress is a great source of calcium, potassium, magnesium and vitamin K – all good for healthy bones and warding off osteoporosis.
Other studies suggest antioxidants in the vegetable could help to lower someone’s risk of cancer, diabetes and heart disease.
Scientists in Scotland, for example, discovered phytochemicals safeguarded healthy cells from damage and blocked the growth and spread of tumours.
Elsewhere, teams looked at how it could aid in preventing bowel, lung, prostate and skin cancers.
The world’s ‘healthiest’ fruits and vegetables ranked
Watercress – 100.00
Chinese cabbage – 91.99
Chard – 89.27
Beet green – 87.08
Spinach – 86.43
Chicory – 73.36
Leaf lettuce – 70.73
Parsley 65.59
Romaine lettuce – 63.48
Collard green – 62.49
Turnip green – 62.12
Mustard green – 61.39
Endive – 60.44
Chive – 54.80
Kale – 49.07
Dandelion green – 46.34
Red pepper – 41.26
Arugula – 37.65
Broccoli – 34.89
Pumpkin – 33.82
Brussels sprout – 32.23
Scallion (spring onion) – 27.35
Kohlrabi – 25.92
Cauliflower – 25.13
Cabbage – 24.51
Carrot – 22.60
Tomato – 20.37
Lemon – 18.72
Iceberg lettuce – 18.28
Strawberry – 17.59
Radish – 16.91
Winter squash (all varieties) – 13.89
Orange – 12.91
Lime – 12.23
Grapefruit (pink and red) – 11.64
Rutabaga – 11.58
Turnip – 11.43
Blackberry – 11.39
Leek – 10.69
Sweet potato – 10.51
Grapefruit (white) 10.47
Source: William Paterson University via Preventing Chronic Disease