When you’re navigating the grocery store aisles or searching for meal inspiration, making healthy choices can sometimes feel like a puzzle. Luckily, researchers from William Paterson University in New Jersey have done some of the legwork for us. After analyzing the nutritional value of dozens of foods and their content in 17 essential nutrients—including fiber, vitamin C, calcium, iron, and protein—they’ve crowned one food as the reigning champion of health. This superfood, according to research published by the Centers for Disease Control and Prevention (CDC), provides 100% of your daily nutrients from just a 100-gram serving.
This powerhouse? Watercress. This leafy green isn’t just a salad addition; it’s a nutrient dynamo.
Watercress: The Underrated Superfood
Despite its health benefits, watercress remains underutilized in kitchens. Predominantly grown in regions like ĂŽle-de-France, Aquitaine, and Nord-Pas-de-Calais in France, it’s available almost year-round and is quite affordable. You might find it in your local market or grocery store for about 2 euros per bunch—sometimes even less.
Watercress is a culinary chameleon. Delicious raw in salads or quiches, it also works wonders atop eggs or as a flavor boost to virtually any dish or sauce. For a change, try it sautĂ©ed, fried, blended into a velvety soup, or in a hearty winter stew. It’s not just versatile in preparation but also packed with nutrients. Researchers highlight that a 100-gram portion of watercress scores a perfect 100 in nutrient density. That means it’s bursting with potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. To put it in perspective, watercress contains more vitamin C than an orange or a lemon.
Health Benefits of Watercress
Watercress isn’t just about vitamins and minerals. It’s also a powerhouse when it comes to health benefits. Known for its detoxifying properties, it acts as a diuretic and antioxidant and has purifying effects. A generous handful of watercress (about 80 to 100 grams) is enough to count as one vegetable serving while adding only 21 calories to your diet.
When buying watercress, look for vibrant, firm, undamaged leaves. A dull green color often indicates that the bunch is wilted or past its prime. Since watercress is usually sold in bunches, this not only helps maintain its freshness but also ensures traceability from the farm to your plate. However, remember that watercress is best enjoyed fresh; it generally lasts only two days in the vegetable crisper of your fridge.
So next time you’re meal planning or looking for that extra nutritional punch, consider watercress. It might just be the easiest way to elevate both the flavor and the nutrient content of your meals. With its peppery, slightly bitter taste reminiscent of mustard, watercress can turn an ordinary dish into something extraordinarily healthy.
