Move over kale. There’s a new challenger for the crown of healthiest food.

The humble watercress is more than just a garnish on the plate. In fact, experts are calling it the most powerful food on the planet. The US Centers for Disease Control and Prevention (CDC) has ranked it as the most nutrient-dense vegetable in the world, giving it a nutrient density score of 100 out of 100 on its list of ‘powerhouse’ fruits and vegetables. 

This peppery brassica contains more than 28 essential vitamins, minerals and compounds. One single cup of watercress provides more than 100 percent of your daily vitamin K needs, as well as around a quarter of your vitamin A and C requirements. It’s also a good source of calcium, iron, potassium, magnesium, folate and vitamin E; and is a rich source of phytochemicals – compounds that protect the plant from disease, and can offer humans some of the same benefits. 

So what else made the CDC’s list of most nutritious veg? Surprisingly, spinach came in at number five, with a score of 86.43. The least nutrient-dense vegetable on the list was sweet potato, coming in at number 99 with a score of 10.51, while grapefruit came dead last with a score of just 10.47. 

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A recent study has also found that watercress can improve athlete performance, 

“Watercress contains antioxidants and amino acids,” Newswire reported, indicating why it’s so beneficial for athletes.

“Antioxidants are the body’s defence against damage caused by free radicals. Amino acids are the essential elements of protein, assisting in digestion, tissue growth and hormone and neurotransmitter production; creating an energy source; promoting healthy skin, hair and nails; bolstering our immune system; and helping to maintain regular digestion. These incredible benefits make amino acids an essential part of an athletic routine.”

The news service explained that free radicals are unstable compounds that the body naturally produces during times of rest and strenuous activity. We also naturally produce these free radicals when the body converts food into energy.

One study claimed that people who eat a more plant-based diet are likely to have an enhanced antioxidant defence system, “To counter the DNA damage caused by free radicals produced by high-intensity exercise.”

In other words, bulk up on your watercress in the hours before a workout, because that magical member of the cabbage family will do wonders for your aching muscles and your immune system, too.

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According to a report by Vogue, “Just 100 grams of the herb would be enough to cover most of the daily requirement of vitamin C, meaning watercress contains far more vitamin C than even oranges and lemons, making it the ultimate immune booster.”

On that note, it’s not recommended that you eat more than 100 grams, because consuming too much could result in an irritated belly, bladder or even kidneys.

This article was originally published on bodyandsoul.com.au. It has been reproduced here with permission.

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