A green packed with vitamins and minerals
This leafy green probably isn’t at the top of your shopping list. You’ve probably had it though, even if you didn’t realize it. It often shows up in salads and looks a little like a different type of grass, with a long, green stem and smaller round leaves. Watercress has a peppery flavor and comes from the same family as kale, cabbage, and brussels sprouts.
In 2014, the CDC gave watercress a perfect score of 100 on its list of powerhouse foods based on nutrient density. Nutrient density measures the ratio of nutrients to calories. This shows that watercress deserves a closer look even if the study is a few years old.
One cup of watercress has only 4 calories, 0.8 grams of protein, 0.4 grams of carbs with half of that as fiber, and a huge amount of vitamin K along with significant amounts of Vitamins A and C. It also provides calcium and manganese and smaller amounts of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper. Watercress is packed with minerals and vitamins that contribute to overall nourishment.
Watercress also delivers antioxidants. Research comparing cruciferous vegetables found that watercress has 40 unique flavonoids and outperformed other vegetables in total phenol content. Phenols are compounds that help neutralize free radicals. With its combination of vitamins, minerals, and antioxidants, watercress supports bone strength, blood clotting, heart function, immune support, and more.
A key feature of watercress is glucosinolates. When you cut or chew the greens, glucosinolates convert into active forms called isothiocyanates, which may have anti-cancer properties. Watercress also contains beta carotene, zeaxanthin, and lutein. Studies suggest it may support heart function, blood pressure, and eye health. The dietary nitrates in watercress promote blood vessel function and increase nitric oxide in the bloodstream, which not only supports circulation but can also boost performance during physical activity.
One of my favorite things about watercress is how easy it is to incorporate into meals. You can eat it raw or lightly steam it. I avoid overcooking it to preserve flavor. A simple method is to use it as a bed for hot foods. The heat lightly cooks the greens without wilting them. You can add it to salad mixes, soups, or even use it as a substitute for lettuce on sandwiches. Watercress adds flavor and packs in nutrients effortlessly.
Is watercress the ultimate vegetable? I wouldn’t claim that. Such statements suggest that one food can replace variety, and in my experience, the body thrives on a mix of vegetables. Adding watercress to your meals is a smart move, but keep it as part of a wide range of greens to get the full spectrum of vitamins, minerals, glucosinolates, and nitrates your body needs.