This is the healthiest vegetable of all, according to the CDC: “nutritional powerhouse”

When it comes to healthy eating, vegetables are always a good choice – but cake is considered the healthiest.

Watercress is the most nutrient-dense vegetable, receiving a perfect score of 100 on the CDC’s long-term ranking of “energy” fruits and vegetables (PFV).

Chinese cabbage is a close second with a score of 91.99, followed by grains (89.27), beets (87.08) and spinach (86.43).

These foods, among a total of 41 designated as PFVs, were found to contain 17 nutrients, including potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C., D, E and K.

Cruciferous items, including watercress, Chinese cabbage, collard greens, kale and arugula – as well as leafy greens such as chard, beetroot, spinach, chicory and leaf lettuce – topped the list.

Yellow and orange foods like carrots, tomatoes, winter squash and sweet potatoes – along with alliums, citrus and berries – landed in the bottom half.

When it comes to the best vegetable, watercress, nutritionists agree that it has a host of health benefits.

1. Rich in nutrients and low in calories

Watercress has “extraordinary levels” of vitamins K, A, C and B, as well as magnesium, calcium and potassium, according to Serena Poon, a certified nutritionist and celebrity longevity consultant in Los Angeles.

Vitamin K, calcium and magnesium are great for bone health, Poon told Fox News Digital, while vitamin C supports immune health, collagen production and skin radiance.

“Water may be small, but it’s one of the most nutrient-dense foods you can find,” Poon said.

“Plus, since it’s low in calories, you get all these benefits without adding too much to your daily caloric intake.”

Los Angeles registered dietitian Ilana Muhlstein agreed, telling Fox News Digital that consumers can get more than 50% of their daily value of vitamins C, A and K in three cups of watercress.

2. Supports heart health

Watercress is rich in antioxidants, which can help reduce inflammation and oxidative stress — two “key contributors” to heart disease, Poon noted.

Vegetables also contain compounds such as beta-carotene, lutein and zeaxanthin, which support heart health and improve blood vessel function.

“Additionally, the nitrates in watercress are known to lower blood pressure, further protecting your cardiovascular system,” Poon added.

“Adding watercress to your meals can be a simple but powerful way to give your heart extra support.”

All dark greens and cruciferous vegetables contain “powerful levels of antioxidants, but they’re usually overshadowed by other things like berries,” according to Muhlstein.

“Green areas are numero uno when it comes to healthy eating,” she said.

3. It can reduce the risk of cancer

Since the powerhouse vegetable is strongly associated with reduced risk of chronic disease, watercress may also reduce cancer risk, according to Poon.

“The plant contains powerful phytochemicals, including glucosinolates, which have been shown to inhibit the growth of cancer cells,” she said.

“When you chew watercress, these glucosinolates are converted into isothiocyanates, compounds that have been studied for their anti-cancer properties.”

Previous research has suggested that watercress may help prevent DNA damage and reduce the risk of some cancers, especially those affecting the lungs and digestive tract, Poon added.

4. Promotes hormonal balance

Nutrient-rich watercress can also support hormone health through high levels of B vitamins, calcium and magnesium.

These nutrients “play roles in neurotransmitter balance, stress response and metabolic function, all of which are vital to maintaining hormonal balance,” Poon told Fox News Digital.

5. Helps in detoxification and liver health

Natural compounds in watercress, such as sulfur, can enhance the body’s natural detoxification process and support liver function, according to Poon.

“This leafy green can help support the liver’s ability to filter toxins and promote the elimination of waste products, making it a great addition to any diet that supports detoxification,” she said.

6. Supports skin health

Watercress can also give skin a natural glow, Poon noted, as antioxidants like vitamin C, beta-carotene and lutein support skin elasticity and radiance.

“Vitamin C, in particular, is essential for the production of collagen, which helps maintain skin firmness and can reduce the appearance of fine lines,” she added.