It is not a regular presence in most meals, nor does it usually occupy a prominent place in everyday choices. Yet a common vegetable often overlooked on shelves now appears at the top of an international list that assesses the most nutritionally rich foods. This is watercress, which leads a ranking made up of dozens of options analyzed according to scientific criteria.
According to , a Portuguese publication specializing in economics and current affairs, management and trends, this food occupies the first position in a list of 41 products considered essential in a balanced diet.
The analysis is based on data from the Centers for Disease Control and Prevention, a North American public health entity, which evaluated the nutritional density of foods, that is, the amount of nutrients per calorie.
The data helps explain the ranking. Watercress has a low energy value and, at the same time, contains a relevant set of essential vitamins and minerals. Among the main nutrients, vitamins A, C and K stand out, as well as calcium and antioxidant compounds.
With around 10 to 15 calories per 100 grams, this vegetable is mostly made up of water and contains practically no fat. Although it includes some fiber, its contribution in this field is lower than that of foods such as whole grains or legumes.
Still, its real highlight is in the bioactive compounds. Substances such as beta-carotene, polyphenols and vitamin C play an important role in protecting cells against oxidative stress, a process associated with aging and several chronic diseases.
There is also evidence that associates regular consumption of these compounds with a reduced risk of certain types of cancer, namely breast, prostate and colon.
Versatility at the table and useful combinations
Despite its nutritional value, it remains an undervalued ingredient. Its use, however, is not complex. It can be consumed raw, in salads, or integrated into soups, pasta and sandwiches, functioning as a complement to various dishes.
The way it is combined with other foods can influence its benefits. When consumed with healthy fats, such as olive oil or avocado, there is better absorption of fat-soluble vitamins, such as vitamin K. The presence of protein in the meal helps to prolong the feeling of satiety.
Another relevant aspect concerns the absorption of iron. The combination with foods rich in vitamin C facilitates the assimilation of iron of plant origin by the body.
Care to be taken in specific cases
Despite the recognized advantages, not all cases are equal. People taking anticoagulant medications should pay attention to their consumption, due to the high vitamin K content, which can interfere with the action of the medication.
In these situations, stability in intake is crucial, avoiding variations that could compromise the necessary balance.
Essentially, it is an affordable food, present in most markets and with a consistent nutritional profile. According to the same source, the regular inclusion of watercress in the diet can represent a simple contribution to improving the quality of the diet, without implying profound changes in daily habits.
Also read:
