A new study has found that eating just 85g of watercress per day can reduce the risk of cancer by decreasing DNA damage to blood cells according to the recent results of two years' research conducted by the University of Ulster.

The findings of this remarkable study published in February 2007 have catapulted the lowly watercress to the upper rungs of the "super food" ladder joining the likes of Goji berries, blueberries and kiwi fruit.

One of the oldest leaf vegetables known to man, watercress has been revered by many throughout the ages as a nourishing food, from Hippocrates, founder of the first ever hospital on the island of Kos back in 400BC who used watercress growing in the nearby springs for the patients, to Roman Emperors who would eat it to empower their decision making.

Even without the benefit of modern science, mankind seems to have divined its nutritious values as was evident in 19th century England when it was a staple food in the diets of the poor who would often eat it with bread for breakfast. It was so well thought of that even when they were too poor to afford a loaf, they'd eat it by itself, resulting in watercress being known as "poor man's bread."

Today, we have a deeper insight into the health giving properties of watercress. Not only does it contain beta-carotene, vitamins A, C, B1, B6, K and E, magnesium, manganese, zinc, gram for gram more iron than spinach and more calcium than milk, but also Lutein and Zeaxanthin which act as antioxidants.

Add the fact that it's low in calories, as Liz Hurley attested to in 2001 when she revealed that she consumed copious amounts of watercress soup to add extra nutrients to her diet while trying to maintain her weight, and it's easy to see why it has gained the accolade of being a Super Food.

As May 15-21 is National Watercress week, there's no better time to start incorporating watercress into your daily diet. There are various ways to use watercress in cooking. not just salads. In fact, you can substitute it for spinach in many recipes, where its peppery taste will add an extra dimension.

If you're stuck for ideas. you can find lots of recipes using watercress at www.recipes4us.co.uk.

Florence Sandeman, publisher Recipes4us.co.uk