When it comes to choosing the healthiest foods, the options seem endless. From kale to quinoa, superfood buzzwords are everywhere. But one humble leafy green tops them all, according to research from William Paterson University in New Jersey. Watercress is a nutrient-dense superfood that is rich in essential nutrients.
Find out why this underrated green is worth your attention.
Watercress: the champion of nutrition
Watercress, which is often hidden in the shadow of trendy vegetables, is a treasure trove of nutrients. Just 100 grams provides 100% of your daily needs for important nutrients such as calcium, iron, vitamin C, and protein. To put this into perspective, watercress contains more vitamin C per gram than an orange and more calcium than milk.
This leafy vegetable is rich in vitamins A, B6, B12, D, E, and K, as well as fiber, folate, zinc, and potassium. Its perfect nutrient density score makes it the healthiest food on the planet, as reported by a study supported by the Centers for Disease Control and Prevention (CDC).
How to make watercress part of your diet
Watercress is not only good for your health. It’s also versatile. It has a peppery, slightly mustardy flavor and is easy to add to salads, soups, and smoothies. Stir it into scrambled eggs for a hearty breakfast, or mix it into pesto for a flavorful twist on a classic taste. For something more hearty, stir-fry with garlic as a garnish or use as a garnish for hearty winter stews.
Watercress is not only flexible in cooking, but also affordable and widely available. Usually sold in fresh bunches, it is an economical option for adding nutritional value to your diet. However, since watercress is perishable, it is best to use it within two days after purchase. To ensure maximum freshness, look for bright green leaves with no signs of wilting.
Why watercress is a health superstar
The benefits of watercress go far beyond its impressive nutritional profile. This leafy vegetable is a natural detoxifier with diuretic and antioxidant properties. High levels of vitamin K support bone health, and vitamin C content boosts immune function. One cup of watercress (about a generous handful) counts as one of your daily vegetable intakes, but adds just 21 calories to your meal.
Freshness is key to reaping the benefits of watercress. Whether you buy it at a farmers market or your local grocery store, it’s important to store it in a cool, breezy environment. Just a quick wash and spin in a salad spinner will take your dishes to the next level.
Elevate your diet with this superfood
In a world full of fad diets and complicated health advice, watercress is a simple and effective way to boost your nutritional value. Its bold, peppery flavor brings dishes to life, and its incredible health benefits are backed by science. Whether you’re meal prepping for the week or want to upgrade your dinner plate, watercress is a small change that can have a big impact on your health. Why not give it a try? Your body and taste buds will thank you.
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