Calling all salad lovers… it may be time to set aside your arugula and replace your romaine.

Healthline’s resident nutrition experts are touting the benefits of watercress. Here’s why — and how to whip up delicious dishes that also have serious health benefits.

Watercress is part of the Brassicaceaefamily of vegetables, which also includes kale, Brussels sprouts, and cabbage.

One cup of watercress provides over 100 percent of the reference daily intake (RDI) for vitamin K, a fat-soluble vitamin necessary for blood clotting and healthy bones.

It’s ranked number one on the U.S. Centers for Disease Control and Prevention’s Powerhouse Fruits and Vegetables list. One cup contains a mere 4 calories and the following nutrients:

  • Vitamin A:22% RDI
  • Vitamin C:24% RDI
  • Vitamin K: 106% RDI
  • Calcium: 4% RDI
  • Manganese: 4% RDI

It’s packed with vitamin C which promotes eye health and boosts your immune system. It’s also high in antioxidants and phytochemicals, which may reduce your risk of developing certain types of cancer.

We scoured Instagram and found the coolest ways to cook, chop, dice, and slice with this wonder green.

Leek, Onion, and Garlic Soup with Watercress via @amandaswholesomekitchen

Bloater Floater Watercress Smoothie via @teasmoo

Endive, Watercress, and Apple Salad with Candied Walnuts via @brooklynvegetarian

Grilled Cauliflower Steaks with Grapefruit, Watercress, and Pecans via @samkassdc

Watercress Fermented Hot Sauce via @pascalbaudar

Baby Potatoes with Asparagus, Watercress, and Caper Dressing via @watercresslife

Avocado and Watercress Pesto via

Salmon, Avocado, Watercress, and Pumpkin Seed Salad via @nigellalawson

Asian Watercress Steak Salad with Lime Dressing via @asiancookbooks

Udon Bowl with Pickled Cucumber, Avocado, Watercress, Oyster Mushrooms, and Sesame Seed Dressing via @chefpablodiaz

Watercress, Cilantro, and Mixed Greens with Crunchy Chickpeas, Carrots, Cucumbers, and Turmeric-Coconut Cream Quinoa via @freedominla

Grapefruit Salad with Watercress, Mango, and Peanuts via @thishealthytable

Flatbread with Beetroot Puree, Goat Feta, Spinach, Watercress, and Balsamic Glaze via @euanhartigan