It might not look like a ‘superfood’, but watercress is one of the most nutritious vegetables on the planet, according to a new study – and a bag costs less than £2.
A major study, published in Preventing Chronic Disease, ranked the peppery green as number one out of 41 different fruit and veg for its nutritional value. With the highest possible score of 100, the researchers found it had more essential nutrients per calorie than kale, spinach, or even whole citrus fruits.
While not originally from the UK, watercress grows in shallow water all over Britain – although it’s scarcer in North Scotland. It has become a popular salad addition thanks to its delicious flavour and affordable price tag. It’s even infused in gin.
It’s usually used as a garnish or tossed into salads, but its benefits extend far beyond flavour. Whether you want to strengthen your immune system, support healthy ageing or simply get more nutrients into meals, watercress is an easy way to do it.
Here’s why it deserves a place in your fridge.
Why watercress is considered a powerhouse superfood
Watercress earns its “superfood” label thanks to its unusually high concentration of vitamins, minerals and protective plant compounds, including:
Vitamin C – supporting immunity and collagen production
Vitamin A – key for skin, vision and immunity
Vitamin K – essential for bone health and normal blood clotting
Calcium – supporting bone strength
Folate – important for energy and cell repair
Antioxidants – including skin-protective and anti-inflammatory compounds
That combination is what helped watercress top global nutrient-density rankings.
It contains skin-protective antioxidants, heart-healthy nitrates and powerful plant compounds. (Getty Images)
4 health benefits of watercress
Here’s what the science says about this powerful leafy green, according to Watercress UK:
1. It may help keep your skin looking younger
Watercress is naturally rich in vitamin C and plant compounds that help protect collagen and elastin – the proteins that keep skin firm and bouncy. These compounds can also help defend skin from everyday damage (including UV exposure), which may slow signs of ageing.
2. It supports heart health
Watercress contains naturally occurring nitrates – the same heart-friendly compounds found in beetroot and spinach. Leafy greens high in nitrates are widely linked with better cardiovascular function — and watercress is one of the most concentrated sources.
3. It may help prevent cancer
Watercress contains a compound called PEITC, which is being studied in the prevention of cancer. It’s also a cruciferous veg, linked with long-term health protection.
4. It supports eye health
Watercress contains lutein and zeaxanthin — antioxidants known for protecting the eyes. These nutrients help filter blue light and may reduce the risk of age-related macular degeneration (AMD), one of the most common causes of sight loss as we get older.
Easy ways to eat more watercress
Watercress can be added to salads, soups, eggs and pasta for an instant nutrition boost. (Getty Images)
Watercress is extremely versatile. Here’s how to get more into your everyday meals.
🍳 Breakfast ideas
Blend into a green smoothie with banana and yoghurt
Add a handful to scrambled eggs or omelettes
Layer into a smoked salmon bagel for a peppery kick
🥪 Lunch upgrades
Pile into sandwiches or wraps
Toss into a simple soup just before serving
Add to a quinoa or couscous salad with feta and lemon
🍽️ Dinner inspiration
Stir into pasta at the last minute (to keep the leaves vibrant)
Serve on top of grilled chicken, fish or tofu
Blitz into a 5-minute watercress pesto with garlic and olive oil
Toss into roasted potatoes for a fresh, peppery finish
Other powerhouse veg to add to your weekly shop
When it comes to other vegetables that are rich in nutrients, researchers looked at which fruits and veg offer the most vitamins and minerals for the fewest calories.
These were the top 10:
Watercress (100) – the very highest-scoring vegetable, packed with vitamins A, C and K.
Chinese cabbage (92) – mild, crunchy and full of folate and vitamin C.
Chard (89) – rich in vitamins A and K, great in stir-fries or soups.
Beet greens (87) – the leafy tops of beetroot, loaded with antioxidants.
Spinach (86) – high in iron, folate and vitamin K.
Chicory (73) – a slightly bitter leaf known for supporting digestion.
Leaf lettuce (71) – light, hydrating and full of vitamin A.
Parsley (66) – more than just a garnish; a big source of vitamins A and C.
Romaine lettuce (63) – crisp, refreshing and higher in nutrients than iceberg.
Collard greens (62) – a veg rich in fibre and vitamin K.
Read more about superfoods:
