This is the healthiest food in the world and nobody eats it
An unassuming plant tops the list of the healthiest foods of all the vegetables and fruit in the world, according to an American study by William Paterson University in New Jersey, USA.
And if you expect it to be something exotic and expensive, such as goji and açaí berries or chia seeds and turmeric, you are completely wrong. According to our colleagues at ModMod, who brought this study to our attention, the healthiest food in the world is also very local and can simply be found in the Netherlands and Belgium. Best of all: it is inexpensive and versatile.
William Paterson University placed watercress at the top of its list of ‘powerhouse fruits and vegetables’. With a total score of a perfect 100 in the study, watercress beats not only spinach (86.43) and chicory (73.36), but also Chinese cabbage (91.99) and Swiss chard (89.27).
Watercress: a powerhouse
In addition to large amounts of iron, calcium and vitamin C, it also contains 14 other important vitamins, minerals and antioxidants. Vitamins A and C protect against infections and are good for the immune system. The calcium, potassium and magnesium it contains are essential for healthy bone and muscle development – and vitamin K may even prevent cell damage in the brain. In addition, the antioxidants in watercress protect against DNA damage and may even reduce the risk of various types of cancer.
The study, published in the scientific journal Preventing Chronic Disease, compared 41 foods from different perspectives. They did this to compile a ‘powerhouse’ list. The research team calculated the ‘nutrient density’ of each fruit or vegetable based on the daily requirement – assuming a diet of 2,000 calories per day. The score was capped at 100 to ensure that a fruit or vegetable providing, for example, an exceptionally large amount of one nutrient would not receive a disproportionately high overall score.
Your daily vitamin C requirement
Need more proof? Did you know that just 100 grams of watercress is enough to meet most of your daily vitamin C requirement? It all sounds great, but as with everything, too much of a good thing is never advisable. The green wonder contains an essential mustard oil. Although it does not sound dangerous, excessive consumption can cause irritation of the bladder, kidneys and stomach. It is therefore better to include watercress regularly and in smaller amounts in your diet, rather than consuming it rarely and then in large quantities. Think of it more as a garnish or part of your meal (for example, in this salad with Jerusalem artichoke and watercress) instead of an entire salad consisting of watercress.
It is striking that the leaders in the list are mainly green vegetables and leafy greens. The fruit included in the study was not particularly effective in the ranking. For example, lemons, like other citrus fruits, received only 18.72 out of a possible 100 points. Oranges received 12.9 points. Many berry varieties also performed poorly. Strawberries scored 17.59 points, while blackberries scored just 11.39 points.
Deliciously affordable
The fact that watercress is the healthiest food in the world has yet another advantage that may not be immediately obvious. Healthy food is often more expensive than unhealthy food. For many people, a daily portion of fruit, vegetables or exotic superfoods is therefore an exception or simply unaffordable. With watercress, that problem does not arise. It is inexpensive (two euros), and the result is impressive.
Okay, two more benefits if you are still not entirely convinced: This vegetable may be good for your eyes because it is a natural source of lutein and zeaxanthin, which support eye health. And if you chop some watercress into your salad, smoothies or sandwich, you give your body a powerful boost with anti-inflammatory properties.
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Source: ModMod
