There’s often a lot of debate in the fitness and dieting world about what foods are really ‘healthy’. Often things come in fads – one something is in, the next it’s out – but this time the world seems to have come to a consensus on one vegetable. Watercress. Also known scientifically as ‘Nasturtium officinale’ from the ‘Brassicaceae’ family, the CDC has deemed this the ‘healthiest food’ in the world. In their study, they examined watercress across 17 nutritional markers such as protein, fibre, calcium, potassium etc and included 41 supposed ‘powerhouse’ fruits and vegetables in the study. Watercress became the unlikely winner across the board scoring high in terms of its nutrient density and taking the title of healthiest food with a perfect score of 100.
To many, this may seem surprising that it won out over other more traditional greens, but people will be happy to know that the top 5 spots were all taken by leafy vegetables including Chinese cabbage (91.99), chard (89.27), beet greens (87.08), and spinach (86.43). Though watercress is more often used as a microgreen, meant more for decoration than mass consumption, it looks like the culinary world has been sleeping on the benefits of this unassuming stalk.
Here are 5 health benefits of watercress that might convince you to add it to your diet.
Rich in Nutrients: Watercress is a powerhouse of essential vitamins and minerals. It's particularly high in vitamins A, C, and K. Vitamin A supports vision, skin health, and the immune system; vitamin C is a potent antioxidant that boosts immunity and collagen production; and vitamin K plays a crucial role in blood clotting and bone health. Watercress also contains minerals like calcium, iron, and potassium, which are essential for various bodily functions.
Antioxidant Properties: Watercress is packed with antioxidants, such as beta-carotene, lutein, and zeaxanthin. These compounds help protect your cells from oxidative stress caused by free radicals, reducing the risk of chronic diseases and promoting overall well-being.
Cancer-Fighting Potential: Studies suggest that watercress may have anti-cancer properties due to its high content of isothiocyanates like sulforaphane and phenethyl isothiocyanate (PEITC) which aid in inhibiting the growth of cancer cells and preventing the spread of tumours. Regular consumption of watercress may contribute to a reduced risk of certain types of cancer, such as breast, lung, and stomach cancers.
Bone Health: Vitamin K, abundantly present in watercress, is crucial for bone health as it helps regulate calcium absorption and supports bone mineralisation. Adequate vitamin K intake is associated with a lower risk of fractures and improved bone density, making watercress a valuable addition to a bone-friendly diet. It also contains around 120 milligrams per 100-gram serving and for context, a serving of whole milk of the same size has around 123 mg.
Heart Health: With its high mineral content including vast amounts of calcium, potassium, magnesium and nitrates it may help regulate blood pressure. A cup of watercress can contain 112 mg of potassium, 7 mg of magnesium and 37 mg of nitrates.
Incorporating watercress into your diet can be as simple as adding it to salads, sandwiches, wraps, and smoothies, or using it as a garnish for various dishes. Its unique peppery flavour adds a pleasant kick to meals, enhancing both taste and nutritional value.