Ok, so everyone knows kale is a wonderful superfood, but did you know watercress is just as, if not more, nutrient packed? Most people know they should be eating lots of green leafy veggies, and I’m not saying stop eating kale at all, but there are so many other wonderful green veggies out there!

Luckily, researchers at William Paterson University in New Jersey have done all the hard work for us by producing a list of 41 powerhouse fruits and vegetables ranked by the amounts of 17 crucial nutrients they contain. These nutrients include vitamin A, vitamin D, folate, calcium, potassium, protein and fibre. 

Watercress is top of this list with a score of 100, kale got a score of 49! Still a great score, but just shows the power of watercress!

Watercress obviously has many benefits due to its high amount of nutrients, here’s a few-

  • Contains a high level of nitrates - it’s not just beetroot which is high in nitrates! High intakes of dietary nitrates have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.
  • High in vitamin K - 2 cups of watercress will give you 212% of vitamin K! Vitamin K is essential for blood clotting and therefore helping wounds to heal, for bone health, it reduces bruising, improves insulin sensitivity and much more.
  • High in antioxidants - watercress has been shown to increase antioxidants in the blood and lower the risk of prostate, colon and breast cancers.
  • Diabetes - Watercress contain alpha-lipoic acid which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress in patients with diabetes.

How to include more into your day-

  • add to salads
  • add to smoothies and juices
  • add to scrambled egg or omelettes
  • mix into soups and stews
  • add to pestos
  • add to sauces
  • saute on a low heat with garlic and black pepper

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