Watercress tops the list of healthy fruits, vegetables

A recent study at William Paterson University of New Jersey ranked the top "powerhouse fruits and vegetables," based on the nutrients they provide per calorie. What topped the list? No, not kale or spinach (though they didn't do too badly). The most powerful of the powerhouses was watercress.

The ranking used Agriculture Department data based on fruits and vegetables' content of fiber, potassium, protein, calcium, folate, Vitamin B12, Vitamin A, Vitamin D and other nutrients, all considered important to our health. Watercress, a cruciferous vegetable, received a score of 100 (51 points higher than kale). At only four calories per cup, every bite packs a huge dose of vitamins and minerals.

Watercress, used as a cleansing medicine since ancient times, is a delicate and tender leafy green known for containing high levels of B vitamins, Vitamin C, Vitamin K, iron, riboflavin, niacin and folate. All of these nutrients help to protect against cancer and heart disease. Watercress is also a good source of calcium. Served fresh, rather than boiled, you get 100 percent of the nutrition it offers.

Watercress is often found in the herb section of grocery stores. When selecting watercress, go for green (not yellow) leaves and smell it for freshness. Stems should not be slippery. When storing, rinse and cut the stems, gently dry with a paper towel and refrigerate in a plastic bag for up to five days.

- Washington Post