The most nutrient-dense food has been revealed, and it’s not what you’d expect. Researchers from William Paterson University in New Jersey compared 41 different types of fruit and vegetables, analysing their nutrient density, with watercress coming on top.

According to the research, watercress was the clear winner as it includes high amounts of vitamin C, iron, potassium, magnesium and vitamin K. 

Now experts at healthy diet plan experts Green Chef have shared the best ways to enjoy the superfood beyond simple garnishes while a nutritionist shares an important warning for those wanting to enjoy more of the herb.

Watercress soup

As the weather gets cooler, incorporating watercress into more comfort food is a great choice to up your intake. Saute onions, garlic and potatoes before adding vegetable stock and a handful of chopped watercress. Simmer until the potatoes have softened, then blend together. Season with salt and pepper to taste, and pour in a touch of creme fraiche for a creamy taste.

Watercress pesto 

This watercress recipe is a must-try if you’re fond of making fresh pesto. With a peppery flavour, watercress is a great alternative to rockets. Replace basil with a handful of watercress and blend with pine nuts, garlic, parmesan and olive oil. Season to taste and serve with your favourite pasta dishes. 

Smoked salmon and watercress flatbreads

Watercress is the perfect pairing for smoked or cured meats and fish. Spread a layer of cream cheese on toasted flatbreads, add watercress, cucumber and a few slices of smoked salmon for the perfect light lunch.

Watercress green smoothie

While not the usual smoothie ingredient, adding watercress to a green smoothie will add a peppery punch and give a nutritional boost. Blend together a handful of watercress, green apples, banana and pear with coconut water to enjoy a wholesome snack on the go.

Green chef’s registered nutritionist, Anna Tebbs, praises watercress’ newest nutritional standing:  “Watercress is a fantastic superfood which can be easily added to a range of dishes from salads to soups, smoothies and more. Packed with antioxidants, minerals and vitamins, watercress can help support bone, heart and eye health and act as a natural immune booster, which is perfect as we move into cold and flu season.

“However, it’s important to remember that watercress should be enjoyed in moderation. Watercress contains essential mustard oils, which can cause bladder and stomach problems and even kidney stones! If you fancy trying these recipes, only add a handful of the herb at a time to reap the benefits and avoid consuming too much.”