When it comes to staying healthy, what we put into our bodies is just as important as how much movement we perform. What we eat has a huge impact on how we look and feel and, more importantly, how our bodies work and how we go about our daily lives. But with the abundance of processed foods available in most supermarkets today, it can be difficult to know which foods are the healthiest for us.
Good news: According to recent studies in the science of nutrition, there is a little-known type of food that reigns supreme when it comes to providing enough nutrients for good health. In this article, find out why so many experts consider this mega-food “superior” (as they call it) – and how you can easily incorporate it into your own diet!
Find out how this local plant outperformed exotic superfoods in a recent study.
According to researchers from William Paterson University of New Jersey, nutrient-rich watercress is the number one superfood among fruits and vegetables. With an impressive amount of iron, calcium and vitamin C, it stands out from its competitors. But that’s not all: it also contains a host of other essential ingredients such as vitamins, minerals, antioxidants and plant-derived compounds that contribute to its health-promoting properties. Not only does this humble green leaf have high levels of antioxidants and anti-inflammatory properties, but its nutrients are easily absorbed by the body, making it an ideal dietary supplement for anyone looking to improve their health and wellbeing. general well-being.
Watercress scored a phenomenal 100 out of 100 in the study, leaving all other vegetables and fruits behind. It is followed by:
- Chinese cabbage with 91.99 points.
- Chard with 89.27 points.
- Beetroot with 87.08 points.
- Spinach with 86.43 points.
- Chicory with 73.36 points.
Fruits, on the other hand, did not fare as well as their counterparts: lemon only scored a measly 18.78 points out of 100, while many other berries scored lower. This is because the berries are rich in secondary plant substances that are not considered essential nutrients and do not have protective or preventive properties against disease.
The same study shows us how watercress achieved such a spectacular rating.
In the Preventing Chronic Disease article, Professor Jennifer Di Noia and her team analyzed 41 food products from different angles and determined the frequency of 17 crucial nutrients in each product. To come up with a reliable list of superfoods, they then used a system to calculate the “nutrient density” of each fruit or vegetable by taking into account the daily needs of these 17 nutrients – while respecting a diet of 2,000 calories a day. day. In order to prevent any of these fruits or vegetables from obtaining an abnormally high nutrient density score due to the presence of a large amount of a single nutrient, the maximum number of points that can be awarded has been set to 100. This method ensured that all the foods on the list were correctly categorized and scored according to their overall nutrient density.
Watercress: choice and meal of the day!
When selecting watercress, it is important to look for crisp, deep green leaves that are free of spots or yellowing. Thick-stemmed watercress tends to have a stronger flavor than its thinner-stemmed counterparts. Also keep the leaves fresh, as wilted or limp leaves are not ideal. Once you find the right bunch of watercress, rinse it thoroughly under cool running water and dry it with a paper towel before using it.
Take advantage of the super nutrients of watercress!
Fresh salads: Watercress is a great addition to salads, as its slightly peppery taste adds a unique flavor. Add watercress to your salads with your favorite greens, vegetables and dressings to create a crisp contrast with the other ingredients. It can also be enjoyed on its own in a simple side salad.
Sandwiches and wraps: Incorporate watercress into your breakfasts by adding it to sandwiches or wraps! Its vibrant color adds another layer of visual appeal and its peppery taste pairs well with meats and cheeses like turkey, ham, brie and gouda.
Smoothies: For a healthy breakfast or snack on the go, add some watercress to your smoothie! The peppery flavor pairs well with the other fruits and vegetables in the drink, while providing additional vitamins A and C.
Soups and stews: Watercress can be added to soups for an extra nutritional boost! Simmer it in broth until tender, then combine it with potatoes, carrots, celery, and spices, depending on the desired result in the soup or stew recipe.
Pestos and sauces: Make ordinary pasta dishes something special by incorporating homemade pesto from a mixture of garlic, olive oil, parmesan cheese and several cups of fresh watercress leaves! Or use fresh watercress leaves in place of basil when making sauces to give them more nutrients and a subtle spiciness at the same time!
