When it comes to nutrient-packed veggies, watercress reigns supreme. According to the CDC’s rigorous ranking of “powerhouse” fruits and vegetables (PFVs), watercress earned a perfect score of 100, securing its place as the most nutrient-dense vegetable. This unassuming green packs a punch, boasting a remarkable nutrient profile that not only nourishes the body but can also help fend off chronic diseases and boost overall wellness.

Following watercress on the list are other nutrient-rich greens like Chinese cabbage, chard, beet greens, and spinach, each brimming with vitamins and minerals. But what makes watercress truly exceptional? Here are the benefits of this top-scoring green and why it deserves a spot in your diet.

1. Packed with Nutrients, Low in Calories

Watercress is a nutrient powerhouse. Despite its tiny leaves, it’s loaded with essential vitamins and minerals, including vitamins K, A, C, and several B vitamins, as well as magnesium, calcium, and potassium. Just one cup of watercress provides a substantial portion of your daily vitamin K needs, essential for bone health. Vitamin C also promotes immune function, collagen production, and glowing skin. Remarkably, this leafy green manages to pack in all these nutrients while remaining low in calories, making it ideal for those looking to eat healthily without impacting their caloric intake.

2. Heart Health Hero

Watercress offers outstanding benefits for heart health. This green is rich in antioxidants, which combat inflammation and oxidative stress—both significant contributors to heart disease. Watercress also contains beta-carotene, lutein, and zeaxanthin, which enhance blood vessel function and support overall cardiovascular health. The nitrates found in watercress can lower blood pressure, adding another layer of protection for the heart. Including watercress in your diet is an easy, flavorful way to help keep your heart in top shape.

3. Cancer-Fighting Compounds

As a powerhouse vegetable, watercress could help reduce the risk of chronic diseases, including cancer. This vegetable is rich in phytochemicals like glucosinolates, which are known to inhibit cancer cell growth. When chewed, glucosinolates transform into isothiocyanates, compounds that have been studied extensively for their anti-cancer effects. Research suggests that these compounds may prevent DNA damage and reduce the risk of cancers, particularly in the lungs and digestive tract.

4. Balances Hormones Naturally

Watercress also supports hormone balance, thanks to its high levels of B vitamins, calcium, and magnesium. These nutrients play essential roles in managing stress response, neurotransmitter function, and overall metabolic balance. This hormonal support can be especially beneficial for individuals dealing with stress-related health issues or hormonal imbalances.

5. Detoxifying and Liver-Friendly

For those interested in detoxification, watercress can be a valuable ally. Its sulfur compounds aid in the body’s natural detoxification processes, particularly in supporting liver function. By promoting the liver’s ability to filter out toxins, watercress enhances waste elimination, making it a great addition to a diet focused on detox and cleansing.

6. Radiant Skin Support

Beyond internal health, watercress can also give your skin a healthy glow. Rich in antioxidants like vitamin C, beta-carotene, and lutein, watercress helps maintain skin elasticity and reduce fine lines. Vitamin C, crucial for collagen production, can keep the skin firm and youthful, while other antioxidants provide protection from environmental stressors, promoting a clear and radiant complexion.

Adding More Greens to Your Diet

Adding watercress to your meals is easy. Its peppery, slightly spicy flavor makes it a versatile addition to salads, sandwiches, soups, and smoothies. Mix it into your favorite dishes to enjoy its health benefits and add an extra nutrient boost to your diet.

Boost your green intake by adding spinach or kale to smoothies, mixing leafy greens into salads and soups, and using lettuce wraps instead of bread. Try topping pizzas with arugula, tossing watercress into stir-fries, or sneaking greens like chard into omelets for a nutritious, flavorful boost.

As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.

My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.

This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.

Week 1: Stabilizing Energy and Suppressing Mid-Morning Cravings

At first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.

What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.

Week 2: Digestive Ease and Improved Focus

By the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.

Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.

Week 3: Subtle Body Composition Shifts

About halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.

Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.

Week 4: Strengthened Habits and Sustainable Energy

By the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.

Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.

Nutritional Benefits at a Glance

Toast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:

Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.

Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.

Choline and B12: Important for brain function, nerve health, and red blood cell formation.

Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.

Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.

Is This Breakfast Right for Everyone?

Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.

Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.

After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.

So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.

Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Ultra-Processed Meats

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

Sugary Drinks

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Deep-Fried Foods

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Charred or Burnt Meats

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Alcohol

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Ultra-Processed Packaged Foods

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Don’t Forget to Move

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in.

More than the taste, it also has health benefits. What are those?

Stone Fruit - What Are Those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside.

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US.

What Are The Health Benefits?

Cherries

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat.

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium.

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease.

Peaches

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium.

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer.

Plums

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K.

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals.

Lychee

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6.

Apricots

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium.

Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.