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5 Simple Food Swaps To Save Your Life


5. Watercress for other greens
Watercress is a better source of vitamins C, B1, B6, K, E, Iron, Calcium, Magnesium, Manganese, Zinc, and Potassium than apples, broccoli, and tomatoes. By weight, watercress has more calcium than milk, more vitamin C than an orange and more absorbable iron than spinach (spinach is high in oxlactic acid, which blocks the natural absorption of iron). A single 4-ounce bunch of watercress has more than a full day’s RDA for potassium.

Recipe: Springtime Watercress Soup

Read more: Diet & Nutrition, Eating for Health, Food

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Melissa Breyer

Melissa Breyer is a writer and editor with a background in sustainable living, specializing in food, science and design. She is the co-author of True Food (National Geographic) and has edited and written for regional and international books and periodicals, including The New York Times Magazine. Melissa lives in Brooklyn, NY.

279 comments

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11:45PM PST on Nov 23, 2013

Love all of these foods.

1:23PM PDT on Oct 26, 2013

Thanks.

7:54AM PDT on Oct 21, 2013

Thanks.

7:09AM PDT on Sep 25, 2013

Thank you.

4:14AM PDT on Sep 24, 2013

Love sweet potatoes!

2:32PM PDT on Jun 10, 2013

while I love the new ideas, the old ones aren't bad....however, I really dislike the idea of "save your life"....mortality is 100%, we will all die...how about "improve your quality and length of life", "improve your health", "lengthen your life".....saved sounds as if you are either about to die and aren't or like you never will die, but you will.....

8:24AM PDT on Jul 31, 2012

Just love those sweet potatoes and the other foods mentioned, they are so very tasty and delightful!

2:41AM PDT on May 7, 2012

Thank you for the information. But I have no idea what Kale or Watercress are...
Sweet potato is the only food on this list that I can actually afford (kinda.)

2:13PM PDT on Oct 2, 2011

Sweet potato fries!!!! they are yummy

6:56AM PDT on Aug 12, 2011

Why swap? The other foods are healthy as well. Just add the suggested swaps for more variety.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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