When you think of superfoods, what comes to mind? Kale? Avocados? Blueberries? Maybe chia seeds doing backflips into a smoothie? That’s cute—but let us introduce you to the leafy green MVP that’s been flying under the radar for way too long: watercress.
This peppery little plant has been quietly flexing its nutritional muscles for centuries, yet somehow got stuck in the shadows behind trendier greens. But not anymore! It’s time we pull watercress out of retirement and give it the spotlight it deserves. So buckle up, health nerds and salad lovers—we’re diving into the forgotten superfood that’s about to blow your wellness socks off.
What Is Watercress, Anyway?
Watercress (Nasturtium officinale) is a leafy green vegetable that grows in freshwater streams and belongs to the same family as kale, broccoli, and Brussels sprouts—the Brassicaceae family. Yep, it’s got some pretty nutritious cousins.
Historically, watercress has been used as both a food and medicine since ancient times. The Greeks and Romans were munching on it to boost their brainpower and strength. Hippocrates, the OG father of medicine, even built his first hospital near a stream so he could treat patients with fresh watercress. Talk about going green.
Watercress: A Nutrient Powerhouse
You’d think something this small couldn’t pack much of a punch, right? Wrong. According to the CDC’s Powerhouse Fruits and Vegetables report, watercress scored a perfect 100 out of 100 for nutrient density—beating out every other fruit and veggie tested (CDC source).
Let’s break it down. One cup (about 34 grams) of raw watercress contains:
- Vitamin K: 106% of your Daily Value (DV)
- Vitamin C: 24% of your DV
- Vitamin A: 22% of your DV
- Calcium: 4% of your DV
- Manganese: 4% of your DV
And all for just about 4 calories. Four. That’s fewer calories than a Tic Tac. Watercress is basically nature’s multivitamin.
1. Watercress: A Heart’s Best Friend
Heart disease remains the number one cause of death globally, but guess what? Watercress is here to help your ticker keep ticking.
It’s loaded with dietary nitrates, which can improve blood vessel function and reduce blood pressure. A study in the American Journal of Clinical Nutrition found that high-nitrate vegetables like watercress can significantly lower blood pressure and improve athletic performance by boosting nitric oxide levels (AJCN study).
Plus, watercress contains antioxidants like quercetin and kaempferol, which reduce inflammation and may help prevent the buildup of plaque in arteries. Think of watercress as a mini plumber for your circulatory system.
2. Immune System? Supercharged
Watercress is high in vitamin C, a well-known immune booster that supports your body’s natural defenses. A single cup provides nearly a quarter of your daily needs.
Vitamin C helps stimulate the production of white blood cells, protects against oxidative stress, and shortens the duration of common colds, according to a review in the Nutrients journal (Nutrients review).
Not to mention, watercress contains antimicrobial compounds that may help protect against infections. So if you’re guzzling orange juice every flu season, maybe try tossing some watercress in your soup instead.
3. Bone Up on Bone Health 🦴
Want to avoid turning into a creaky skeleton later in life? Load up on vitamin K. One cup of watercress gives you more than 100% of your daily vitamin K needs, and this little nutrient plays a huge role in bone metabolism and calcium regulation.
According to research from Osteoporosis International, higher vitamin K intake is associated with better bone mineral density and lower fracture risk in older adults (source).
So, instead of just gulping down milk, maybe sprinkle some watercress on your eggs or toast. Your bones will thank you.
4. Cancer-Fighting Champion
Watercress contains glucosinolates, which break down into compounds like sulforaphane and PEITC (phenethyl isothiocyanate)—big names in the cancer-fighting world.
Research from The American Journal of Clinical Nutrition suggests that watercress can help reduce DNA damage and protect cells from carcinogens, especially in smokers (AJCN study).
In fact, just 85 grams of watercress a day has been shown to significantly reduce oxidative stress and increase levels of antioxidant enzymes in the body.
This doesn’t mean watercress is a cure-all, but it’s one heck of a sidekick in your anti-cancer arsenal.
5. Glowing Skin and Youthful Vibes
If you’re chasing that “I drink 8 gallons of water and sleep 10 hours” glow, watercress might help speed things along.
It’s packed with beta-carotene, vitamin C, and antioxidants, all of which support collagen production and fight skin-damaging free radicals.
A study published in the Journal of Dermatological Treatment found that eating watercress daily for 8 weeks significantly improved skin hydration and reduced wrinkles (source).
Who needs expensive serums when you can eat your way to fabulous skin?
6. Vision Boosting Brilliance
Carrots might get all the credit for eyesight, but watercress has a solid claim here too. It’s rich in lutein and zeaxanthin, two antioxidants found in high concentrations in the retina.
Studies show that these compounds can reduce the risk of age-related macular degeneration and cataracts (source).
Bottom line: A handful of watercress a day might help keep the reading glasses away.
How to Eat Watercress (Without Feeling Like a Rabbit)
Okay, so watercress is great. But what do you do with it?
Don’t worry, it’s not just a garnish anymore. Here are a few ways to make watercress your new favorite ingredient:
- Salads: Mix it with other greens for a peppery kick.
- Smoothies: Throw in a handful with fruit, avocado, and almond milk.
- Soups: Try a classic watercress potato soup for a comforting twist.
- Sandwiches: Use it like lettuce for a flavorful crunch.
- Pesto: Blend it with nuts, garlic, olive oil, and lemon for a spicy green sauce.
Pro tip: Rinse it well and use it fresh. Watercress wilts quickly, so keep it in the fridge and use within a few days of purchase.
But Wait… Is There a Catch?
Watercress is safe for most people, but if you’re taking blood thinners like warfarin, go easy—its high vitamin K content can mess with your meds. Always talk to your doctor if you’re changing up your diet significantly.
Also, make sure to source your watercress from clean water. If foraged or grown in contaminated streams, it could harbor harmful bacteria or parasites.
Where to Find It
You’ll usually find watercress near the herbs or specialty greens at grocery stores. It’s sometimes sold in bunches or little clamshell packs. Farmers’ markets are also a great place to score some super fresh bundles.
Bonus points if you can find organic varieties or grow your own in a hydroponic setup at home!
Final Thoughts: Time to Crown the King of Greens
In a world obsessed with kale chips and spirulina smoothies, watercress is the low-key hero we didn’t know we needed. It’s nutrient-dense, antioxidant-rich, ridiculously low-calorie, and bursting with flavor. Plus, it has actual science-backed benefits, not just Instagram hype.
So next time you hit the produce aisle, don’t walk past this humble herb. Give watercress the respect it deserves—and maybe toss a handful into your next salad, sandwich, or soup.
After all, when Hippocrates and the CDC agree on something, it’s probably worth a second look.
Sources:
- CDC Powerhouse Foods List: CDC.gov
- American Journal of Clinical Nutrition: AJCN.org
- Nutrients Journal on Vitamin C: NCBI
- Osteoporosis International: Springer Link
- Journal of Dermatological Treatment: Taylor & Francis
- Eye Health and Carotenoids: PMC Article
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