When it comes to making healthy choices in the grocery store, it can sometimes feel like you’re deciphering a complex code. But now, thanks to research conducted by experts at William Paterson University in New Jersey, the mystery has been solved. After analyzing dozens of foods for their nutritional value—focusing on 17 essential nutrients like fiber, vitamin C, calcium, and iron—one food has emerged as the undisputed champion of health. This superfood provides all of your daily nutrients from just a 100-gram serving, according to studies published by the Centers for Disease Control and Prevention (CDC).
And the winner? Watercress. This humble leafy green is more than just a salad garnish; it’s a nutrient powerhouse.
Watercress: The Underrated Superfood
Despite its impressive nutritional profile, watercress is often overlooked in kitchens around the world. Grown in regions such as Île-de-France, Aquitaine, and Nord-Pas-de-Calais in France, this versatile green is available almost year-round and is typically quite affordable—often priced at just 2 euros per bunch, sometimes even less.
Watercress is incredibly versatile in the kitchen. It shines when used raw in salads or quiches, and it also adds a delightful kick when sprinkled atop eggs or used to elevate the flavor of sauces and dishes. For a change of pace, you can sauté or fry it, blend it into a creamy soup, or incorporate it into a hearty winter stew. Not only is it easy to incorporate into meals, but it’s also packed with vital nutrients. A 100-gram serving of watercress boasts an incredible range of essential vitamins and minerals, earning it a perfect score in nutrient density. These nutrients include potassium, fiber, protein, calcium, iron, folate, zinc, and vitamins A, B6, B12, C, D, E, and K—making it a nutrient-dense choice for any meal. In fact, watercress contains more vitamin C than both oranges and lemons.
Health Benefits Of Watercress
Beyond its impressive vitamin content, watercress is also renowned for its health benefits. It’s often lauded for its detoxifying properties, acting as a diuretic, antioxidant, and purifier. A generous handful of watercress—roughly 80 to 100 grams—is considered one full serving of vegetables and contributes only 21 calories to your diet. It’s an incredibly low-calorie food that packs a punch in terms of nutrients.
When shopping for watercress, look for vibrant, firm leaves. Dull or wilted greens are often a sign that the watercress is past its prime. Since it is typically sold in bunches, buying watercress helps ensure both freshness and traceability from farm to table. However, do keep in mind that watercress is best enjoyed fresh, as it typically lasts only about two days in the fridge.
Elevate Your Meals with Watercress
So, the next time you’re planning meals or looking to add an extra nutritional boost, watercress should definitely be on your radar. Its peppery, slightly bitter taste can turn an ordinary dish into something truly healthy and flavorful. Whether you’re looking to increase your intake of vitamins, minerals, or simply want to add a burst of flavor to your meals, watercress is a quick, easy, and delicious way to elevate both your plate and your health.
In short, watercress isn’t just a garnish—it’s a superfood worth making a regular part of your diet.
