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    Home / News / Lifestyle News / Watercress or arugula: Who's the real vitamin C powerhouse?
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    Watercress or arugula: Who's the real vitamin C powerhouse?
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    Watercress or arugula: Who's the real vitamin C powerhouse?

    By Anujj Trehaan
    Feb 05, 2025
    05:37 pm

    What's the story

    When it comes to leafy greens, watercress and arugula stand out as two peppery powerhouses brimming with nutrition.

    Both are known for their unique flavors and health benefits, and are often the go-to choices for health-conscious individuals.

    In this article, we'll explore the nutritional profiles of watercress and arugula, focusing on their vitamin C content, health benefits, culinary uses, and which one is easier to find.

    Vitamin C

    Vitamin C content comparison

    Both watercress and arugula are packed with vitamin C, a powerful antioxidant that plays a crucial role in supporting our immune system.

    Watercress holds a clear advantage, offering 43 mg of vitamin C per 100 g serving, while arugula provides 15 mg per 100 g.

    So, if you're looking to maximize your vitamin C intake through leafy greens, watercress is the way to go!

    Nutritional profile

    Nutritional benefits beyond vitamin C

    Although both greens are excellent sources of vitamin C, their unique nutritional profiles make each a standout choice.

    Watercress boasts high levels of vitamin K, calcium, and manganese.

    Arugula, while also offering folate and calcium, distinguishes itself with a higher concentration of phytochemicals, specifically glucosinolates.

    These compounds are associated with a decreased risk of cancer.

    Culinary flexibility

    Culinary uses in diverse dishes

    The spicy kick of watercress and arugula brings a whole new dimension to meals.

    Watercress, delicious fresh in salads or as a garnish, can also be lightly cooked in soups or stir-fries.

    Arugula, with its slightly nutty flavor, is perfect for salads when young or as a pizza topping when mature.

    Seasonality

    Availability throughout the year

    Watercress grows in water (duh!), so it's not as easy to find year-round as arugula, which can be grown in most climates during any season.

    That said, most supermarkets carry both greens year-round thanks to their popularity among health-conscious shoppers.

    As for cost, both are pretty affordable (though this can vary depending on where you live).

    Expect to pay around $2-$3 for a bunch.

    Dietary tips

    Incorporating into your diet

    Both watercress and arugula can be easily incorporated into your diet due to their versatility in various recipes, ranging from smoothies to sandwiches.

    For individuals looking to optimize their vitamin intake without compromising on taste, blending both greens in various dishes can provide the perfect combination of nutrition and flavor.

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