Finding the perfect superfood often feels like searching for a needle in a haystack — every week a new contender seems to grab the headlines. But this time, scientists have reached a clear verdict. After an extensive nutritional analysis, they’ve crowned one humble leafy green as the most nutrient-dense food you can eat. And the winner is… watercress.
The quiet superfood hiding in plain sight
Researchers at William Paterson University in New Jersey evaluated dozens of foods for their content in 17 essential nutrients, including fibre, vitamin C, calcium, iron and protein. According to findings published by the Centers for Disease Control and Prevention (CDC), just 100 grams of watercress can provide your body with 100% of its daily nutrient needs — earning it a perfect nutrient density score of 100.
Despite this, watercress remains surprisingly overlooked in most kitchens. Grown for much of the year and often sold for as little as a couple of euros a bunch, it’s excellent value for what it offers. Whether you pick it up at your local market or from the supermarket’s fresh produce section, it’s an easy way to give your meals a serious nutritional upgrade.
Versatile, flavour-packed, and loaded with nutrients
Watercress is far more than just a garnish. Its peppery, slightly bitter flavour — a bit like mild mustard — works beautifully in everything from crisp salads and quiches to creamy soups and hearty stews. Try tossing a handful over eggs, blending it into a smoothie, or lightly cooking it with garlic for a quick, healthy side dish.
Its nutritional profile is remarkable: potassium, calcium, iron, folate, zinc, and a full range of vitamins — A, B6, B12, C, D, E and K — all in one modest serving. In fact, gram for gram, watercress contains more vitamin C than an orange or a lemon.
A health boost with every bite
Beyond its impressive vitamin and mineral content, watercress offers tangible health benefits. It’s a natural antioxidant and detoxifier, with diuretic properties that support kidney function. Just 80 to 100 grams — roughly a generous handful — count as one vegetable serving while adding only 21 calories to your day.
When buying, look for fresh, vibrant green leaves without any signs of wilting. Because it’s usually sold in bunches, you can often trace it back to its grower — something many shoppers now value. Just remember, it’s best eaten fresh, as it tends to lose its crispness after about two days in the fridge.
A small change with a big payoff
If you’re looking to make your meals healthier without overhauling your entire diet, watercress is one of the simplest, most affordable ways to start. With its nutrient-rich punch and fresh, zesty flavour, this underrated green has finally earned its place at the top of the superfood list — and on your plate.
