Watercress & Calcium
- Rayki Goh, MSc
- Jun 13
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
WATERCRESS
Watercress, scientifically known as Nasturtium officinale, is a leafy green that has earned its reputation as the most nutrient-dense food available, a status backed by research from the Centers for Disease Control and Prevention (CDC). But what exactly does it mean for a food to be nutrient-dense?
Nutrient density refers to the concentration of essential nutrients a food provides in relation to its calorie content. In other words, nutrient-dense foods offer a high level of vitamins, minerals, and other beneficial compounds per calorie, making them an efficient choice for delivering nutritional benefits without excessive caloric intake.
Watercress claims the top spot on the CDC's list due to its remarkable nutrient content combined with its very low calorie count. A mere 100-gram serving of watercress delivers an abundant amount of vitamin K, essential for blood clotting and maintaining bone health.
This serving also provides a significant quantity of vitamin C, an antioxidant that supports immune function and aids in collagen production for healthy skin. Moreover, watercress is a rich source of vitamin A, which is crucial for vision, immune responses, and skin health.
Beyond its vitamin content, watercress is packed with essential minerals such as calcium, which is vital for strong bones; potassium, necessary for maintaining healthy blood pressure levels; and magnesium, which plays a role in muscle function and energy production.
The plant also boasts an array of antioxidants, including beta-carotene and lutein, which help to protect cells from damage caused by free radicals, thereby reducing the risk of chronic illnesses like heart disease and certain types of cancer.
What truly distinguishes watercress from other foods is its exceptional nutrient-to-calorie ratio. With only about 11 calories per 100 grams, it delivers an unmatched level of nutrition per calorie, making it an ideal choice for those who want to maximise their nutrient intake without adding extra calories to their diet. This quality is particularly beneficial for individuals focused on weight management and overall health maintenance.
Thus, watercress is considered the most nutrient-dense food not merely because of its low calorie count but because of its extraordinary concentration of essential vitamins, minerals, and antioxidants, all packed into a small serving. It's an incredibly efficient way to meet your nutritional needs while supporting your overall health.
Here are Some Scientific Facts on Watercress:
Nutrient Density Score: Watercress tops the CDC's Nutrient Density Score list with a perfect score of 100, exceeding other nutrient-rich foods such as kale and spinach.
Vitamin K Content: A 100-gram serving of watercress provides approximately 312% of the recommended daily intake (RDI) of vitamin K, essential for blood clotting and bone health.
Vitamin C Content: This same serving offers about 72% of the RDI for vitamin C, a potent antioxidant that supports immune function and promotes skin health.
Vitamin A Content: Watercress contains approximately 45% of the RDI of vitamin A per 100 grams, aiding vision, immune function, and skin integrity.
Calcium Content: A 100-gram serving of watercress provides around 12% of the RDI for calcium, contributing to bone health and muscle function.
Potassium Content: It delivers roughly 7% of the RDI for potassium, vital for maintaining healthy blood pressure levels.
Magnesium Content: Watercress also contains about 6% of the RDI for magnesium, which is important for muscle function, energy production, and nervous system regulation.
Antioxidant Power: Rich in antioxidants, watercress boasts significant levels of beta-carotene and lutein, which may help reduce the risk of chronic diseases, including heart disease and certain cancers.
Low Calorie Count: With only about 11 calories per 100 grams, watercress offers an outstanding nutrient-to-calorie ratio, making it ideal for maximising nutrient intake while managing calorie consumption.
5 Popular Dishes You Can Prepare at Home:
Watercress and Potato Soup – A creamy blend of watercress and potatoes, perfect for a warming starter or light meal.
Watercress Salad with Pear and Walnuts – A fresh, crisp salad combining the peppery flavour of watercress with sweet pears and crunchy walnuts.
Watercress Pesto Pasta – A vibrant twist on traditional pesto, using watercress for a peppery kick.
Grilled Cheese and Watercress Sandwich – A comforting classic with the added freshness of watercress.
Watercress and Avocado Smoothie – A nutrient-packed smoothie blending watercress with creamy avocado and a hint of lime.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
