The Nutritional Power of Power4: Why These Four Greens Deserve a Spot on Your Plate

At B&W Quality Growers, we’ve always believed food should work harder for you—and with our Power4 blend, it absolutely does. Made from four of the most nutrient-dense leafy greens—watercress, baby spinach, baby arugula, and baby kale—Power4 delivers a robust combination of flavor and functionality.

But what does that really mean for your body?

We dug into the data to uncover 80 nutrients packed into these greens—and how they support everything from heart health and immunity to brain function and beyond.

What Is Power4?

Power4 isn’t just a pretty mix of greens. It’s a curated combination of:

• Watercress – Ranked as one of the most nutrient-dense vegetables in the world by the CDC

• Baby Spinach – Loaded with iron, folate, and fiber

• Baby Arugula – Peppery and rich in phytochemicals

• Baby Kale – A hearty green packed with vitamins and antioxidants

Together, these greens complement each other nutritionally and offer a broader range of benefits than any one of them could alone.

Full Power4 Nutrient Breakdown

Explore all 80 nutrients found in our Power4 leafy green blend—organized by nutritional category for easier browsing.

Amino Acid

• • • Alanine – Glucose production and energy
    • Arginine – Wound healing and immune function
    • Aspartic acid – Energy production and neurotransmitter activity
    • Cystine – Antioxidant and supports skin, hair, and nails
    • Glutamic acid – Major neurotransmitter function
    • Glycine – Collagen synthesis and nervous system health
    • Histidine – Growth and repair of tissues
    • Isoleucine – Muscle repair and hemoglobin production
    • Leucine – Muscle protein synthesis and energy regulation
    • Lysine – Supports calcium absorption and collagen formation
    • Methionine – Detoxification and metabolism
    • Phenylalanine – Precursor to neurotransmitters like dopamine
    • Proline – Wound healing, antioxidant activity
    • Serine – Brain development and metabolism
    • Threonine – Supports immune function and collagen production
    • Tryptophan – Precursor to serotonin, supports mood and sleep
    • Tyrosine – Cognitive function and hormone production
    • Valine – Energy, muscle metabolism, and tissue repair

Carotenoid

• Beta‑carotene – Converts to vitamin A; antioxidant
• Carotene, alpha – Antioxidant, less active form of vitamin A
• Cryptoxanthin, beta – Converted into vitamin A; antioxidant
• Lycopene – Antioxidant; may support heart health
• Zeaxanthin – Protects against age-related macular degeneration

Compound

• Alpha-Lipoic Acid (ALA) – Acts as a powerful antioxidant; helps convert glucose into energy; supports nerve function
• Dietary Nitrates – Improve blood flow and may reduce blood pressure

Isothiocyanate

• PEITC (phenethyl isothiocyanate) – Detoxification enzyme activator; potential cancer-preventive compound

Mineral

• Calcium – Builds strong bones and teeth; muscle contraction
• Chromium – Helps insulin efficiently transport glucose
• Copper – Helps form red blood cells; supports immunity and vision
• Iron – Transports oxygen in blood; prevents anemia
• Iodine – Essential for thyroid hormone synthesis
• Magnesium – Supports over 300 enzymatic reactions; heart and muscle health
• Manganese – Supports bone formation and antioxidant defenses
• Molybdenum – Supports detoxification and enzyme systems
• Phosphorus – Builds bones and teeth; part of DNA and energy production
• Potassium – Regulates fluid balance and muscle contractions
• Selenium – Antioxidant; supports thyroid function and immune health
• Sodium – Regulates blood pressure and fluid balance
• Zinc – Supports immunity, wound healing, and vision

Phytonutrient

• Carotenoids – Antioxidants that support skin and immune health
• Flavonoids – Combat oxidative stress and inflammation; support cardiovascular and immune health
• Glucosinolates – Precursors to cancer-fighting isothiocyanates like PEITC
• Polyphenols – Antioxidant activity; combats inflammation and oxidative stress
• Sulforaphane & DIM – Detox support and hormonal balance
• Tannins – Antioxidant, anti-inflammatory, cardioprotective, anticancer, antidiabetic
• DIM – Hormone balancing and antioxidant support

Vitamin

• Biotin (B7) – Needed for metabolism of fats, carbs, and proteins
• Folate (B9) – Essential for DNA synthesis and cell division
• Pantothenic acid (B5) – Important for making coenzyme A; supports metabolism
• Riboflavin (B2) – Supports energy metabolism and antioxidant function
• Thiamin (B1) – Helps convert nutrients into energy; nervous system support
• Vitamin A (RAE) – Supports vision, immune function, and reproduction
• Vitamin B12 – Supports nerve function and red blood cell formation
• Vitamin B6 – Supports brain health and metabolism of amino acids
• Vitamin C – Antioxidant, supports immune function and collagen synthesis
• Vitamin E – Protects cells from oxidative damage; supports skin and eye health
• Vitamin K – Essential for blood clotting and bone metabolism

Other

• • • Water – Maintains hydration and facilitates nutrient transport
    • Dietary Fiber – Promotes digestive health and regulates blood sugar
    • Net Carbs – Provides energy with minimal impact on blood sugar
    • Protein – Builds and repairs tissues; structural component of muscles and enzymes
    • Total Fat – Supports hormone production and nutrient absorption
    • Fatty acids, total polyunsaturated – Essential for brain function and cell growth
    • PUFA 18:2 (Linoleic acid) – Supports skin and hair health, brain function
    • SFA 16:0 (Palmitic acid) – Provides structure to cell membranes, energy storage
    • SFA 18:0 (Stearic acid) – Supports cell structure, energy source
    • Fatty acids, total monounsaturated – Heart-healthy fats, reduce bad cholesterol
    • MUFA 16:1 (Palmitoleic acid) – Supports metabolism and anti-inflammatory responses
    • MUFA 18:1 (Oleic acid) – Cardiovascular health, supports insulin sensitivity
    • Quercetin – Anti-inflammatory and antioxidant properties
    • PUFA 18:3 (Alpha-linolenic acid – ALA) – Heart health, reduces inflammation

Sources: USDA FoodData Central, Nutrivore, ScienceDirect, PubMed, The Watercress Company, Wiley Online Library