This British-grown peppery green leaf is a nutrient powerhouse, explains nutritionist Lucy Williamson
When it comes to the food we’re eating the focus is shifting towards sustainability – healthy for people and planet, and more plant-based. Choosing British, local and seasonal goes a long way to support this style of eating. Watercress ticks all these boxes.
The Watercress Company grow this humble British plant in the mineral rich chalkstream waters of Hampshire. Community-based projects are at the heart of their farming ethos with current projects including supporting their local NHS foundation in tackling patient under-nutrition with the introduction of a nutrient-dense watercress soup, made exclusively from British ingredients and reaching out to sports enthusiasts with watercress fridges in local gyms where all ages are able to grab a free bag!
Sustainable food choices are to be encouraged. Food production accounts for a quarter of all greenhouse gas emissions. Although increasing plant-based foods in our diet is a good step towards a healthier planet, British beef and dairy can be excellent sustainable food choices too, especially if pasture fed for example.
All of us at Love British Food will be talking more about our fabulous British and sustainable food produce this year!
Watercress is also a fabulous ingredient to include in meals, as it contains a wealth of vital nutrients. This is especially important if you’re following a plant-based diet since it can be easy to end up with nutrient gaps in your diet if you’re not careful.
IRON demands are especially high during growth and development, pregnancy, breast feeding and when taking part in sport. An 80g serving of watercress will provide 13 per cent of the recommended daily intake. It’s worth noting, though, that the iron in plant-based diets is less easy for our bodies to absorb than the type found in meat, known as haem iron. Luckily, watercress is also high in VITAMIN C which promotes the absorption of its iron by converting it into the same form as haem iron. In fact, 80g of watercress contains more vitamin C than an orange of the same weight. Watercress is a rare green leaf in this respect – a leafy green with good iron availability should be top of the shopping list!
Low iron means we can’t use the energy from our food so well. And, avoiding low iron stores during pregnancy is a must, being essential for brain development in unborn babies into the first year of life and also, of course, to prevent maternal
