When it comes to healthy eating, figuring out the “best” foods for your diet can feel overwhelming. Luckily, researchers at William Paterson University in New Jersey took on the challenge, analyzing dozens of foods to find the ultimate nutritional powerhouse. Their study, published by the Centers for Disease Control and Prevention (CDC), ranked foods based on their content of 17 essential nutrients like fiber, calcium, protein, and vitamin C.
The winner? Watercress, a leafy green that delivers 100% of your daily nutrient needs in just a 100-gram serving. If you’re not already eating it, you might want to start.
Why Watercress Is a Nutritional Powerhouse ?
Despite being a top-tier superfood, watercress often flies under the radar. Widely available and relatively inexpensive, it’s a nutritional overachiever that can transform your meals without breaking the bank. A 100-gram serving of this peppery green earns a perfect nutrient density score of 100, making it a standout among leafy greens.
Watercress is loaded with vitamins and minerals, including potassium, fiber, iron, and calcium, as well as essential vitamins like A, C, D, E, and K. Remarkably, it contains more vitamin C per gram than oranges.
Beyond its nutrient profile, watercress offers incredible health benefits. It’s known for its antioxidant, diuretic, and detoxifying properties, all while being incredibly low in calories—just 21 per 100 grams.
Cooking With Watercress: Easy, Versatile, and Delicious
One of the best things about watercress is how versatile it is in the kitchen. You can toss it into a salad, blend it into a creamy soup, or use it as a garnish for eggs, sandwiches, or roasted vegetables. For something more adventurous, try it sautéed or stirred into a hearty winter stew.
The peppery, mustard-like flavor of watercress adds a bold, slightly bitter edge to dishes, making it perfect for elevating everyday meals. Whether raw or cooked, it blends beautifully with other flavors, proving itself to be a culinary chameleon.
Tips for Buying and Storing Watercress
When shopping for watercress, look for bunches with vibrant, firm leaves. Avoid any that appear wilted or discolored, as they’ve likely lost their freshness. Since watercress is highly perishable, it’s best consumed within two days of purchase. Store it in your fridge’s crisper drawer and wash it just before using to maintain its delicate texture.
Pro tip: If you’re not sure how to start using watercress, try adding it to your favorite smoothie for an extra boost of nutrients—it pairs surprisingly well with fruits like pineapple or green apple.
The Bottom Line: Why You Should Add Watercress to Your Diet
If you’re looking for a simple way to supercharge your meals, watercress might be the answer. With its incredible nutritional profile, detoxifying properties, and versatility in the kitchen, it’s no surprise this leafy green has earned the title of the world’s healthiest food.
Next time you’re planning a grocery run, grab a bunch of watercress and let this underrated superfood do the heavy lifting for your health. Whether you toss it in a salad, blend it into soup, or simply enjoy it as a side, it’s an easy (and delicious) way to boost your nutrient intake without compromising on flavor.
