The U.S. Centers for Disease Control and Prevention (CDC) has officially released a list of the world’s healthiest vegetables. Vietnam is fortunate to have many of these vegetables widely available.

Top 10 Healthiest Vegetables in the World

According to First For Women magazine, CDC experts analyzed raw nutritional data — meaning fruits and vegetables were evaluated in their fresh, uncooked form to avoid nutrient loss during cooking. The study focused on 17 key nutrients such as fiber, potassium, iron, and vitamins A, C, D, E, and K. Each vegetable was scored based on how many essential nutrients it provides per calorie.

Top 10 vegetables:

1. Watercress (score: 100.00)

2. Chinese cabbage (91.99)

3. Swiss chard (89.27)

4. Beet greens (87.08)

5. Spinach (86.43)

6. Chicory (73.36)

7. Leaf lettuce (70.73)

8. Parsley (65.59)

9. Romaine lettuce (63.48)

10. Collard greens (62.49)

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Health Benefits of Each Vegetable

1. Watercress

Watercress is rich in protein, fiber, essential minerals (calcium, phosphorus, iron, zinc, iodine), and vitamins (A, C, B groups).
It contains high levels of lutein and zeaxanthin, which help reduce excess fat, prevent arterial plaque formation, and support blood pressure regulation.

Watercress is also abundant in antioxidants, which support heart health and lower “bad” cholesterol. Vitamin B9 helps reduce the risk of stroke.
Studies show watercress may inhibit the spread of cancer cells, particularly breast, lung, and colorectal cancers.

2. Chinese Cabbage

Chinese cabbage contains at least 14 anti-cancer compounds.
Its glucosinolates help block carcinogens and prevent tumor growth.

It is also rich in molybdenum, selenium, and zinc — all essential for supporting the body’s anti-cancer defense.
Chinese cabbage provides calcium levels comparable to certain dairy products and supports memory and cognitive function.

3. Swiss Chard

Swiss chard contains antioxidants and flavonoids that help prevent high blood pressure and reduce cancer cell proliferation, especially in breast and colon cancer.
It is a good source of carotenoids, vitamin K, and calcium — all beneficial for eye and bone health.

4. Beet Greens

Beet greens are high in fiber, calcium, iron, and vitamins A and K.
They support digestive health, strengthen bones, and protect eye function.

5. Spinach

Spinach provides large amounts of protein, iron, potassium, magnesium, folate, and vitamins A, C, E, and K.

Its antioxidants, especially vitamin C and beta-carotene, protect the heart by preventing cholesterol oxidation.
Spinach also contains alpha-lipoic acid, which helps lower blood glucose, improve insulin sensitivity, and support diabetics.

Its nitrates help widen blood vessels and lower blood pressure.
Spinach also promotes healthy hair and reduces hair loss.

6. Chicory

Chicory contains oligosaccharides that act as natural probiotics, supporting gut bacteria.
The inulin in chicory helps improve bowel movements, reduce constipation, and support digestive health.
It may benefit heart disease, diabetes, and some cancers.

7. Leaf Lettuce

Leaf lettuce is rich in minerals (iron, calcium, potassium, zinc) and vitamins A, B, C, D, and E.
Its potassium and magnesium help improve blood circulation and reduce heart disease risk.

Lettuce supports weight loss due to its low calorie and high fiber content, improves digestion, strengthens immunity, and protects eye health thanks to lutein and vitamin A.

8. Parsley

Parsley contains essential oils, antioxidants (especially apigenin), and many vitamins and minerals.
It is well-known for its cancer-preventing properties, particularly in colorectal, lung, blood, and prostate cancers.

Parsley is extremely high in vitamin K, which strengthens bones and prevents osteoporosis.
Its folate content helps reduce heart disease risk.
Parsley is also a natural diuretic, supporting kidney health and preventing kidney stones.
It promotes healthy digestion and reduces bloating.

9. Romaine Lettuce

Romaine lettuce contains high levels of vitamins A, B, C, and K, along with calcium, iron, omega-3 fatty acids, and essential amino acids.
It helps lower blood pressure, supports heart health, and prevents plaque buildup in arteries.

Its high fiber content supports digestion, helps with weight loss, and stabilizes blood sugar due to its low glycemic index (GI < 15).
Omega-3 fatty acids in Romaine also reduce inflammation and benefit conditions like arthritis and asthma.

10. Collard Greens

Collard greens provide vitamin A, vitamin C, vitamin K, calcium, iron, and B vitamins.
They support strong bones, boost immunity, and promote healthy blood clotting.