Powerhouse plant packs nutrient-dense punch


Time to plant watercress!

“[P]er calorie, watercress delivers the maximum amount of nutrients, earning what the Aggregate Nutrient Density Index considers a perfect 1,000. One cup of watercress contains 4 calories, but delivers 106 percent of your daily value for vitamin K, 21 percent of vitamin A; 24 percent of vitamin C; 4 percent of calcium; 3 percent of potassium; and a touch of several B vitamins, as well as manganese, copper, phosphorous and magnesium.”

This dense source of nutrients works wonders, contributing to overall health and well-being, providing the body with vital phytochemicals and serving as a means to prevent disease and ailments before they set in. Watercress’ pantheon of vitamins, minerals and other compounds also work effectively to treat many disorders including:

  • Swollen breathing passages

  • coughs

  • bronchitis

  • flu

  • constipation

  • parasitic worms

  • cancer

  • goiter

  • polyps

  • scurvy

  • tuberculosis


  1. What foods contain oxalic acid?

    Oxalic acid is found in greens of the Amaranthaceae family such as spinach, Swiss chard, beet tops, lambs quarters and amaranth plus sorrel, parsley, purslane and rhubarb. It imparts a sharp taste to beet greens and chard that is felt in the throat. Oxalic acid generally increases as foods mature, producing increasingly bitter vegetables. Young, fresh vegetables such as baby spinach are less likely to have oxalic acid.

    Other foods high in oxalates are almonds, cashews, buckwheat, unhulled sesame seeds, tea, coffee, chocolate, textured soy protein, beets.

    Low oxalate greens are lettuce, celery, chickweed, watercress, escarole, asparagus, dandelion, and the members or the brassica family or cruciferous such as kale, bokchoy, collards, mustard greens, turnip tops, cabbage and arugula.

    High Oxalic acid/100g food Med oxalic vegetables Low oxalic vegetables



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