Watercress (Nutrient Density Score 100%)

Watercress tops the list of nutrient-dense vegetables per calorie based on ANDI criteria. Watercress is a dark green, leafy vegetable that grows in cold, clear streams and rivers, and you can enjoy its peppery flavor raw or cooked. However, you’ll retain more of its vitamin C if you consume this leafy green raw. Watercress adds a kick to salads, wraps, and sandwiches. Along with vitamin C, watercress is rich in vitamin K, important for blood clotting and bone density, and beta-carotene, a precursor to vitamin A and an antioxidant and anti-inflammatory.

Even more intriguing are the antioxidants in watercress, including phenylethyl isothiocyanate (PEITC). One study found that antioxidants in watercress suppress damage to DNA , a cell’s genetic material. In the study, the results were most pronounced in smokers. Although the cancer-fighting capabilities of watercress are an area that needs more research, you can’t go wrong adding watercress to your plate.