The cheap UK superfood named the 'world's healthiest food'

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With spring just around the corner, a leafy green superfood is about to come into season — and it’s one of the most nutritious foods you can add to your plate right now.

But don’t just take our word for it. As well as being a seasonal April veggie and costing less than £2 a bag, a recent major study published in Preventing Chronic Disease ranked watercress as the most nutrient-dense fruit or vegetable out of 41 tested. Researchers found it contains more essential nutrients per calorie than kale, spinach and even some citrus fruits.

While not native to the UK, watercress grows in shallow water across much of Britain (though it’s less common in parts of North Scotland) and has long been a staple in salads thanks to its fresh, slightly peppery taste.

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It’s also surprisingly versatile – turning up in everything from soups to sandwiches, and even infused in gin.

Whether you’re looking to boost your nutrient intake or make the most of what’s in season, watercress is an easy place to start.

Here’s why it deserves a spot 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

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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.

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 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.

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These were the top 10:

1. Watercress (100) – the very highest-scoring vegetable, packed with vitamins A, C and K.
2. Chinese cabbage (92) – mild, crunchy and full of folate and vitamin C.
3. Chard (89) – rich in vitamins A and K, great in stir-fries or soups.
4. Beet greens (87) – the leafy tops of beetroot, loaded with antioxidants.
5. Spinach (86) – high in iron, folate and vitamin K.
6. Chicory (73) – a slightly bitter leaf known for supporting digestion.
7. Leaf lettuce (71) – light, hydrating and full of vitamin A.
8. Parsley (66) – more than just a garnish; a big source of vitamins A and C.
9. Romaine lettuce (63) – crisp, refreshing and higher in nutrients than iceberg.
10. Collard greens (62) – a veg rich in fibre and vitamin K.

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