Suitable for Diet, These Are the Healthiest Vegetables According to Science

JAKARTA - Vegetables are nutritious foods that are recommended to be consumed every day for a healthy diet. Each vegetable has different nutritional content, and there is one vegetable that is considered the healthiest.

The assessment of the vegetables comes from the Centers for Disease Control and Prevention (CDC) in the United States, which released 41 lists of the most nutritious fruits and vegetables or so-called powerhouse fruits and vegetables.

Each vegetable and fruit is given a score based on its nutritional density, ranging from 10 to 100. As a result, there are vegetables that get perfect scores, namely watercress, which is considered the healthiest vegetable.

Watercress occupies the first position because of its very dense nutritional content, but its calories are very low. This makes watercress highly recommended, especially for dieting or losing weight.

"Watercress contains only about four calories per cup, but is rich in vitamins, minerals, and antioxidants that support overall health," said nutritionist Scott Keatley, RD, quoted by Women's Health, Wednesday, December 17, 2025.

In one cup of watercress, there is about 106 percent of the daily requirement of vitamin K. This is very important for bone health and blood clotting.

The vegetable also contains 17 percent of vitamin C, which supports the body's resistance and skin health. In addition, there is also 6 percent of vitamin A, which plays an important role in eye health and the immune system.

In addition, watercress also contains plant natural compounds that have the potential to help protect the body from various types of cancer, as well as antioxidants that are good for eye health.

"This combination of nutrients makes watercress a very powerful addition to a balanced diet," Scott concluded.