Keep up your leafy greens in St Albans this summer

July 29th 2016
By: Melanie Hollidge

Watercress is the new Kale and slightly more appealing in a summer salad.  The succulent, slightly sweet and spicy green is an amazingly delicious leafy green to enjoy whenever you get the chance. Reminiscent of arugula and spinach combined you can find it in most St Albans and Harpenden greengrocers.
As with many vegetables it is a good idea to use it raw when possible, since the nutrition content is higher when eaten raw - use it in delicate dishes like salads or wraps where you’ll get a nice taste of its peppery buttery softness. Out of the top 40 or so vegetables watercress proved to contain the most antioxidants and ranked at the top of the list measuring 17 different nutrients according to the Centre of Disease Control.  In their study they measured the content of potassium, fibre, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K in 41 different fruits and vegetables. Unsurprisingly kale made it into the top 10 but it wasn’t the winner of the nutrient test.  On a scale of 1-100, kale came in at a 49, while watercress came in at the very top scoring 100+!
The cruciferous veg like watercress, kale, broccoli, cabbage, etc., all topped the list while other leafy greens such as spinach, romaine, and beetroot tops also ranked high on the list. It seems watercress, Chinese cabbage, and chard are the ones that can provide us with the most benefits, while spinach and beet greens come in soon after.
Source: Eat Well for less