Full of vitamins and with plenty of water, watercress is small, but brilliant. Here's our guide to watercress and healthy eating, and with ways to get your children eating well throughout the day.

1) Watercress contains 42% of the recommended daily allowance of vitamin A, necessary for healthy eyes, skin and a functioning immune system.

2) Watercress contains mustard oils which boost and regulate the liver’s enzymes – meaning it’s great for hangovers.

3) The high levels of glucosinolate within watercress means it can resist certain cancer causing agents.

4) A medium sized bowl of watercress will provide you with 18% of the recommended daily allowance of folates. Folates are important for healthy red blood cells and the nervous system.

5) There are a mere 18 calories per 80g of watercress meaning it’s ideal for those following a low fat diet.

6) Watercress contains more iron than spinach, approximately 13% of the recommended daily allowance per 80g.

7) Watercress is excellent for promoting children’s growth, according to numerous studies executed by the Ministry of Health.

8) The peppery leaves of watercress act as a stimulant to the digestive system.

9) Watercress contains lutein and zeaxanthin which is great for healthy eyes and has been associated with the reduction of cataract development.

10) The Quercetin within watercress means that it help to protect the body against damaging chemicals.

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