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This is the healthiest vegetable of all, according to CDC: ‘Nutrient powerhouse'

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This is the healthiest vegetable of all, according to CDC: ‘Nutrient powerhouse'

When it comes to healthy eating, veggies are always a good choice — but one takes the cake for being the healthiest.

Watercress is the most nutrient-dense vegetable, receiving a perfect score of 100 in the CDC’s long-standing ranking of “powerhouse” fruits and vegetables (PFVs).

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

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These foods, among a total of 41 that qualified 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.

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Watercress is the most nutrient-dense vegetable, receiving a perfect score of 100 in the CDC’s ranking of “powerhouse” fruits and vegetables. (iStock)

Cruciferous items, including watercress, Chinese cabbage, collard greens, kale and arugula — as well as leafy greens, like chard, beet greens, spinach, chicory and leaf lettuce — took the top spots on the list.

Yellow and orange foods, like carrots, tomatoes, winter squash and sweet potatoes — along with allium, citrus and berry croups — landed in the bottom half.

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When it comes to the top veggie, watercress, nutritionists agree that it has a multitude of health benefits.

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1. Rich in nutrients and low in calories

Watercress has “remarkable levels” of vitamins K, A, C and B, as well as magnesium, calcium and potassium, according to Serena Poon, certified nutritionist and celebrity longevity advisor 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.

Watercress has “remarkable levels” of vitamins K, A, C and B, as well as magnesium, calcium and potassium, according to a nutrition expert. (iStock)

“Watercress may be tiny, 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 much to your daily caloric intake.”

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Los Angeles-based registered dietitian nutritionist 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.

The vegetable also contains compounds like beta-carotene, lutein and zeaxanthin, which support heart health and improve blood vessel function.

“Greens are numero uno when it comes to healthy food.”

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

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“Adding watercress to your meals could be a simple yet powerful way to give your heart some extra support.”

Watercress is rich in antioxidants, which can help reduce inflammation and oxidative stress – two “key contributors” to heart disease, an expert noted. (iStock)

All dark greens and cruciferous veggies contain “powerful levels of antioxidants, but typically get overshadowed by other things like berries,” according to Muhlstein.

“Greens are numero uno when it comes to healthy food,” she said.

3. Could reduce cancer risk 

As powerhouse vegetables are strongly associated with reduced chronic disease risk, watercress could also reduce cancer risk, according to Poon.

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“Watercress contains powerful phytochemicals, including glucosinolates, which have been shown to inhibit cancer cell growth,” she said.

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

As powerhouse vegetables are strongly associated with reduced chronic disease risk, watercress could also reduce cancer risk, experts say. (iStock)

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

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4. Encourages hormone balance

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

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

Watercress’ antioxidant properties could also help to reduce inflammation, “an underlying factor that can disrupt hormone balance,” an expert noted. (iStock)

5. Aids in detoxification and liver health

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

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“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 detox-supportive diet,” she said.

6. Supports skin health

Watercress can also give the 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 collagen production, which helps maintain skin firmness and can reduce the appearance of fine lines,” she added.

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Origin of deadly cancer affecting young adults revealed in alarming report

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Origin of deadly cancer affecting young adults revealed in alarming report

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As colorectal cancer (CRC) is now the leading cause of cancer death in adults under 50, a new report reveals some surprising shifts in the incidence of the disease.

Although rates of CRC have been declining among seniors, those 65 and under are facing a rise in diagnoses, according to a report titled Colorectal Cancer Statistics, 2026, from the American Cancer Society.

Adults 65 and younger comprise nearly half (45%) of all new colorectal cancer cases — a significant increase from 27% in 1995, states the report, which was published in CA: A Cancer Journal for Clinicians.

The disease is rising fastest among adults 20 to 49 years old, at a rate of 3% per year.

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Colorectal cancer is now the leading cause of cancer death in adults under 50. (iStock)

Among adults 50 and under, 75% of colorectal cancers are diagnosed at an advanced stage. Half of the diagnoses in that age range are made between the ages of 45 and 49. Although that age group is eligible to receive routine screenings, just 37% do so.

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The report also revealed that rectal cancer is on the rise, now accounting for about one-third (32%) of all CRC cases — an increase from 27% in the mid-2000s.

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“After decades of progress, the risk of dying from colorectal cancer is climbing in younger generations of men and women, confirming a real uptick in disease because of something we’re doing or some other exposure,” said Rebecca Siegel, senior scientific director, surveillance research at the American Cancer Society and lead author of the report, in a press release.

Among adults 50 and under, 75% of colorectal cancers are diagnosed at an advanced stage. Half of the diagnoses in that age range are made between the ages of 45 and 49.  (iStock)

“We need to redouble research efforts to understand the cause, but also circumvent deaths through earlier detection by educating clinicians and the general public about symptoms and increasing screening in people 45-54 years.”

It is projected that 158,850 new cases of colorectal cancer will be diagnosed this year, and that the disease will cause 55,230 deaths, per the report.

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More than half of CRC cases can be linked to high-risk behaviors, the researchers said. Those include lack of nutrition, high alcohol consumption, smoking, lack of exercise and obesity.

“These findings further underscore that colorectal cancer is worsening among younger generations and highlight the immediate need for eligible adults to begin screening at the recommended age of 45,” said Dr. William Dahut, chief scientific officer at the American Cancer Society.

When the disease is caught at a local (early) stage, the five-year survival rate is 95%. (iStock)

“The report also shines a light on the crucial importance of continued funding for research to help discover new therapies to treat the disease and advance patient care.”

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When the disease is caught at a local (early) stage, the five-year survival rate is 95%, the report stated.

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Aging process could accelerate due to ‘forever chemicals’ exposure, study finds

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Aging process could accelerate due to ‘forever chemicals’ exposure, study finds

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A new study suggests that middle-aged men may be more vulnerable to faster biological aging, potentially linked to exposure to “forever chemicals.”

The research, published in the journal Frontiers in Aging, examined how perfluoroalkyl and polyfluoroalkyl substances, more commonly known as PFAS, could impact aging at the cellular level.

PFAS are synthetic chemicals commonly used in nonstick cookware, food packaging, water-resistant fabrics and other consumer products, the study noted. 

Their chemical structure makes them highly resistant to breaking down, allowing them to accumulate in water, soil and the human body.

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Chinese researchers analyzed blood samples from 326 adults enrolled in the U.S. National Health and Nutrition Examination Survey between 1999 and 2000.

A new study suggests that middle-aged men could face accelerated biological aging at the cellular level due to exposure to PFAS. (iStock)

The researchers measured levels of 11 PFAS compounds in participants’ blood and used DNA-based “epigenetic clocks” — tools that analyze chemical changes to DNA to estimate biological age — to determine how quickly their bodies were aging at the cellular level, the study stated.

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Two compounds, perfluorononanoic acid (PFNA) and perfluorooctanesulfonamide (PFOSA), were detected in 95% of participants.

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Higher concentrations of those chemicals were associated with faster biological aging in men of certain age groups, but not in women.

“People should not panic.”

The compounds most strongly linked to accelerated aging were not the PFAS chemicals that typically receive the most public attention, the researchers noted.

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“The associations were strongest in adults aged 50 to 64, particularly in men,” Dr. Xiangwei Li, professor at Shanghai Jiao Tong University School of Medicine and the study’s corresponding author, told Fox News Digital. 

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“While this does not establish that PFAS cause aging, it suggests that these widely present ‘forever chemicals’ may be linked to molecular changes related to long-term health and aging.”

The study found that two of the compounds were detected in 95% of participants, and higher levels were linked to faster biological aging in men ages 50–64. (iStock)

Midlife may represent a more sensitive biological period, when the body becomes more vulnerable to age-related stressors, according to the researchers.

Lifestyle factors, such as smoking, may influence biological aging markers, potentially increasing vulnerability to environmental pollutants.

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While Li said “people should not panic,” she does recommend looking for reasonable ways to reduce exposure. 

That might mean checking local drinking water reports, using certified water filters designed to reduce PFAS, and limiting the use of stain- or grease-resistant products when alternatives are available.

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Meaningful reductions in PFAS exposure will likely depend on broader regulatory action and environmental cleanup efforts, Li added.

The researchers noted that midlife could be a particularly sensitive stage, when the body is more susceptible to stressors associated with aging. (iStock)

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Study limitations

The researchers outlined several important limitations of the research, including that the findings show an association, but do not prove that PFAS directly causes accelerated aging.

“The study is cross-sectional, meaning exposure and aging markers were measured at the same time, so we cannot determine causality,” Li told Fox News Digital.

The study was also relatively small, limited to 326 adults age 50 or older, which means the findings may not apply to younger people or broader populations.

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Researchers measured PFAS levels using data collected between 1999 and 2000, and today’s exposure patterns may differ.

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Li added that while PFAS is known to persist in the environment and the body, these results should be validated through larger, more recent studies that follow participants over time.

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Melissa Joan Hart, 49, Opens up About Weight Loss in Perimenopause

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Melissa Joan Hart, 49, Opens up About Weight Loss in Perimenopause


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