Watercress is a type of leafy green vegetable with small, round edible stems and a slightly peppery flavor. It is related to kale, Brussels sprouts, and cabbage. Once considered a weed, watercress actually has significant nutritional value.
Benefits of Watercress
- 1. Watercress is rich in nutrients, especially Vitamin K
- 2. High antioxidant content reduces the risk of chronic diseases
- 3. Contains compounds that prevent certain types of cancer
- 4. Beneficial for heart health in various ways
- 5. Mineral and Vitamin K content helps prevent osteoporosis
- 6. High Vitamin C content boosts immunity
- 7. High nutrient density aids in weight loss
- 8. Nitrates enhance athletic performance
- 9. Rich in carotenoids and Vitamin C, protects eye health
- 10. Easy to incorporate into all meals
- 11. Helps prevent cancer risk
According to a study by the CDC in the United States, researchers examined 17 different nutritional components (such as potassium, fiber, protein, and calcium) in 41 types of “nutrient-rich fruits and vegetables.” Among these, watercress scored the highest (100 points) for nutrient density and was recognized by the CDC as the “healthiest food” in the world. Not only is it nutrient-rich, but watercress also helps enhance health and protect the body from many chronic diseases.
Following watercress in nutrient density are familiar vegetables such as Chinese cabbage (91.99 points), rainbow chard (89.27 points), beet greens (87.08 points), and spinach (86.43 points).
1. Watercress is rich in nutrients, especially Vitamin K
Watercress is low in calories but contains a wealth of nutrients. In fact, this vegetable ranks at the top of the list of beneficial fruits and vegetables by the CDC in the United States.
One cup (34 grams) of watercress contains:
- Calories: 4
- Carbs: 0.4 grams
- Protein: 0.8 grams
- Fat: 0 grams
- Fiber: 0.2 grams
- Vitamin A: 22% of daily intake (RDI)
- Vitamin C: 24% RDI
- Vitamin K: 106% RDI
- Calcium: 4% RDI
- Manganese: 4% RDI.
Thus, just one cup of watercress provides over 100% of the daily requirement for Vitamin K. This fat-soluble vitamin is essential for blood clotting and maintaining healthy bones. Additionally, watercress contains small amounts of Vitamin E, thiamine, riboflavin, Vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper.
Watercress is low in calories but contains a wealth of nutrients.
2. High antioxidant content reduces the risk of chronic diseases
Plant compounds with antioxidant properties are abundant in watercress, protecting cells from damage caused by free radicals—harmful molecules that lead to oxidative stress. Eating foods high in antioxidants—such as watercress—can reduce the risk of chronic diseases, including diabetes, cancer, and cardiovascular diseases.
3. Contains compounds that prevent certain types of cancer
Watercress and other cruciferous vegetables contain glucosinolates, which activate into isothiocyanates when chewed or cut. Isothiocyanates—including chemicals like sulforaphane and phenethyl isothiocyanate (PEITC)—fight cancer by:
- Protecting healthy cells from damage
- Inactivating cancer-causing substances
- Preventing the growth and spread of tumors.
“Isothiocyanates” found in watercress have been shown to prevent colorectal, lung, prostate, and skin cancers. Additionally, research has demonstrated that isothiocyanates and sulforaphane in watercress help inhibit the growth of breast cancer cells.
4. Beneficial for heart health in various ways
- According to a study tracking over 500,000 individuals, eating cruciferous vegetables helps reduce the risk of heart disease by 16%.
- The high carotenoid content not only combats heart disease but also lowers the risk of heart attack and stroke.
- Watercress contains nitrates, which enhance vascular health by reducing inflammation and decreasing arterial stiffness and thickness.
- Thanks to its cholesterol-lowering ability, watercress can improve heart health. In a 10-day study with cholesterol-fed rats, treatment with watercress extract reduced total cholesterol by 34% and LDL (bad) cholesterol by 53%.
However, due to the high Vitamin K content in watercress, individuals taking blood thinners should consult their doctor about the amount of watercress they consume in their daily diet. Vandana Sheth, an American nutritionist and author of “My Indian Table: Quick & Tasty Vegetarian Recipes,” explains: “Vitamin K plays a crucial role in blood clotting. Therefore, consuming foods high in Vitamin K can affect the efficacy of the medication.”
5. Mineral and Vitamin K content helps prevent osteoporosis
Watercress is rich in Vitamin K and potassium.
In 100g of watercress, there is up to 120mg of calcium. The calcium content in 100g of whole milk is 123mg.
Watercress is rich in essential minerals for bone health, including calcium, magnesium, potassium, and phosphorus. Additionally, it contains Vitamin K and potassium, which are components of Osteocalcin—a protein that forms healthy bone tissue and regulates bone remodeling.
6. High Vitamin C content boosts immunity
Each cup (34 grams) of watercress contains 15 mg of Vitamin C, which accounts for 20% of the daily requirement for women and 17% for men.
Vitamin C benefits immune health by promoting the production of white blood cells to fight infections and enhance resistance. A deficiency in Vitamin C is associated with reduced immune function and increased inflammation.
7. High nutrient density aids in weight loss
Watercress may be beneficial for weight management. It is a vegetable rich in important nutrients but extremely low in calories. If you are trying to lose weight, consider adding this low-calorie vegetable to your weight loss diet.
8. Nitrates enhance athletic performance
Cruciferous vegetables have a high nitrate content. They help relax blood vessels and increase nitric oxide levels in the blood, potentially improving exercise performance.
9. Rich in carotenoids and Vitamin C, protects eye health
Watercress contains lutein and zeaxanthin—antioxidant compounds in the carotenoid family. Many studies have shown that lutein and zeaxanthin are essential for eye health. Specifically, these nutrients protect the eyes from damage caused by blue light. Furthermore, lutein and zeaxanthin, along with Vitamin C found in watercress, help reduce the risk of age-related macular degeneration and cataracts.
Watercress can also be used in many dishes.
10. Easy to incorporate into all meals
Watercress can be used in a variety of dishes. However, to gain the most benefits from its antioxidant compounds, it is best consumed raw or lightly steamed.
Here are some simple suggestions for adding watercress to your diet:
- As an ingredient in salads
- Add to soups just before serving
- Include in sandwiches
- Prepare with garlic and olive oil
- Serve with eggs
- Use as a garnish for any dish.
11. Helps prevent cancer risk
Eating watercress daily is one of the ways to help prevent cancer risk, according to British scientists.
Watercress is an aquatic or semi-aquatic perennial plant that grows quickly. Image: natureinthecity.org
The Telegraph reports that scientists from the University of Southampton in the UK conducted a study on the anti-cancer effects of watercress on the bodies of four women who had previously suffered from breast cancer. The research team asked the volunteers to eat 80 grams of watercress daily. They collected blood samples from the four women before and after consuming watercress for analysis and comparison.
The scientists found that after six hours of consuming watercress, the concentration and activity of a binding protein named 4E significantly decreased. Researchers believe that protein 4E helps cancer cells survive and proliferate.
Subsequent trials showed that chemicals extracted from watercress leaves indeed inhibited the growth of cancer cells.
In an article published in the journal Nutrition, the research team confirmed that isothiocyanates—a group of compounds in watercress—have the ability to inhibit the growth of cancer cells. However, they have yet to discover the anti-cancer mechanism of isothiocyanates. Therefore, experts will need to conduct tests on more cancer patients to verify the effects of watercress.
Watercress (Nasturtium officinale or Nasturtium microphyllum) is an aquatic or semi-aquatic perennial plant that grows quickly. It is native to Europe and Central Asia and has been consumed by humans for a long time. Watercress is a member of the Brassicaceae family and is botanically related to mustard greens and mustard. All of these plants have a pungent and spicy flavor.
The stems of watercress float on the surface of the water, featuring pinnate leaves. Watercress produces small white and green flowers that grow in clusters.
Previous studies have shown that people who regularly consume vegetables high in isothiocyanates, such as broccoli and cabbage, have a lower risk of developing cancer compared to others.
Hazel Nunn, a scientist at the Cancer Research UK, believes that the scale of the studies is too small to draw any definitive conclusions.
“Watercress has many benefits for human health, but there is no reason to believe that it can prevent cancer,” she stated.
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