NOW is the time of year when many people will be trying to shed the excesses of the festive season or preparing for the London Marathon.

A new study by Edinburgh Napier University found that eating watercress can prevent some of the damage to DNA cells caused by high intensity exercise and help maximise the benefits of a tough workout.

Following this revelation, double Olympic marathon runner and Commonwealth medallist Liz Yelling, who lives in Poole, regularly eats watercress and has developed three nutritious watercress dishes, perfect for all levels of runners in training.

She said: “We all know that regular activity is good for you, yet at the same time, exercise does stress your body. Watercress is a great superfood to help keep my body in tip top shape.”

Consuming watercress each day can help raise the levels of important antioxidant vitamins, which may help protect our bodies during exercise. Watercress packs a powerful nutritional punch, gram for gram containing more iron than spinach, more vitamin C than oranges and more calcium than milk. It is brimming with Vitamin A too. Liz now runs her own endurance sports consultancy, and recommends including watercress in the diet to many of her clients who seek nutrition advice.

Liz will be giving regular training tips from January to March on the Watercress Facebook page. She will also be hosting a Q&A session for runners of all levels on the Watercress Facebook page on February 21, between 7pm to 8pm. For more recipe ideas, visit facebook.com/LoveWatercress.

Here is a recipe to try: Liz Yelling’s Watercress, Lemon and Feta Risotto with flaked roasted salmon Watercress recipe for when runners are in hard training or high mileage.

4 skin on salmon fillets 100g watercress, roughly chopped zest and juice of 1 lemon salt and freshly ground black pepper 15g butter 30ml olive oil 1 medium red onion, finely chopped 2 cloves garlic, finely sliced 60ml a splash of white wine 400g arborio rice 250 ml boiling water 350 ml good quality vegetable stock 100g feta cheese, crumbled 15ml double cream To finish: truffle oil (optional) Preheat the oven to 200C/Fan 180C/Gas Mark 4. Place the salmon fillets skin down in a piece of foil, season with salt and pepper and pour over the lemon juice. Fold over the foil to make a parcel, then bake on a tray for 15 mins or until the salmon flakes easily when tested with a fork. Reserve the cooking juices, flake the salmon and discard the skin.

To cook the risotto, heat the butter and olive oil in a large heavy pan. Add the onion and sauté for 3 mins, until translucent then add garlic and lemon zest. Cook for 2 mins.

Add the wine to the pan, then add the rice and stir around to let the rice absorb all the contents of the pan. Mix the hot water and stock together, then add a ladleful to the pan, stirring occasionally until the liquid has been absorbed. Repeat until all the liquid has been added and the rice is glossy and just tender.

Add the feta. Remove the pan from the heat and add the cream, watercress and fish juices. Gently fold in the flaked salmon. Divide between four plates and drizzle over the truffle oil.