Chapter 1: Understanding Watercress

Watercress is a leafy green that often goes unnoticed on grocery lists, yet it plays a significant role in many salads. With a peppery taste, it resembles a type of grass, featuring a long green stem and small round leaves. This green is part of the same family as kale, cabbage, and Brussels sprouts.

In a 2014 report, the CDC rated watercress with a perfect score of 100 in its assessment of powerhouse foods based on nutrient density, which measures the concentration of nutrients relative to calories. This suggests that watercress has an impressive nutritional profile worth exploring further.

One cup of watercress contains merely 4 calories, 0.8g of protein, and 0.4g of carbohydrates—half of which is fiber. It is also rich in vitamin K, along with substantial amounts of vitamins A and C, and contains trace amounts of calcium and manganese. Additionally, it has small quantities of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper.

Watercress is also a source of antioxidants. A study comparing the antioxidant content of various cruciferous vegetables found that watercress contains 40 unique flavonoids and exceeds the others in total phenol content. Phenols are phytochemicals that help neutralize free radicals. With its rich array of vitamins, minerals, and antioxidants, watercress supports bone health, blood clotting, heart health, and immune function.

Section 1.1: The Benefits of Glucosinolates

Watercress is rich in glucosinolates, which transform into isothiocyanates when the vegetable is cut or chewed. These compounds may exhibit anti-cancer properties. Watercress also contains beta carotene, zeaxanthin, and lutein, which have been linked to benefits for heart disease, blood pressure, and eye health. Furthermore, it provides dietary nitrates that promote blood vessel health and can enhance nitric oxide levels in the bloodstream, contributing not only to heart wellness but also to physical performance during exercise.

Subsection 1.1.1: How to Incorporate Watercress into Your Diet

One of the best aspects of watercress is its versatility in meals. It can be consumed raw or lightly steamed—just avoid cooking it excessively. One of my preferred methods is to use it raw, mixing it into salads or as a bed for hot dishes, allowing the warmth of the food to gently wilt the greens while retaining their robust flavor. You can also blend it with other greens, add it to soups, or use it in place of iceberg lettuce on sandwiches for a nutrition boost and enhanced flavor. I highly recommend picking some up during your next grocery shopping trip.