This has been named the world’s 'healthiest' food

And yes, it's green

Antioxidants are the body's defence against damage caused by free radicals. Image: Pexels

Move over kale, there's a new challenger for the crown of healthiest food - and it's more nutrient-dense and improves performance, too.

The humble watercress is more than just a garnish on the plate. Experts are calling it the most powerful food on the planet after discovering it can actually improve athlete performance.

According to B&W Quality Growers, watercress is the most nutrient-dense vegetable in the world, and scientists agree.

"With more than 28 essential vitamins, minerals, and compounds, watercress is a superfood offering a distinctive taste that stands out from many of the muted flavours other salad greens provide," the company said.

The Centres for Disease Control and Prevention said watercress has a nutrient density score of 100 out of 100, ahead of the Chinese cabbage which sits at 91.99 on the scale.

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Surprisingly, spinach came in at number five, with a score of 86.43.

The least nutrient-dense vegetable was sweet potato, with a score of 10.51, and grapefruit at just 10.47.

"Watercress contains antioxidants and amino acids," Newswire reported, indicating exactly why it's so beneficial for athletes.

"Antioxidants are the body's defence against damage caused by free radicals. Amino acids are the essential elements of protein, assisting in digestion, tissue growth, and hormone and neurotransmitter production, creating an energy source, promoting healthy skin, hair, and nails, bolstering our immune system, and helping to maintain regular digestion.

"These incredible benefits make amino acids an essential part of an athletic routine."

It's important to limit your watercress consumption to 100g per day. Image: iStock

The news service explained how free radicals - found in sunlight, pollution, industrial chemicals, etc - are unstable compounds that the body naturally produces during times of rest and strenuous activity.

We also naturally produce these free radicals when the body converts food into energy.

One study claimed that people who eat a more plant-based diet are likely to have an enhanced antioxidant defence system, "to counter the DNA damage caused by free radicals produced by high-intensity exercise."

In other words, bulk up on your watercress in the hours before a workout, because that magical member of the cabbage family will do wonders for your aching muscles and your immune system, too.

According to a report by Vogue, "Just 100 grams of the herb would be enough to cover most of the daily requirement of vitamin C, meaning watercress contains far more vitamin C than even oranges and lemons, making it the ultimate immune booster."

On that note, it's not recommended that we eat more than 100 grams, because consuming too much could result in an irritated belly, bladder and even kidneys.

Originally published as This has been named the world’s 'healthiest' food