The CDC confirmed that watercress is THE healthiest vegetable in the world! The CDC assigns nutrition density scores to foods and the only vegetable to earn a perfect score of 100 is watercress. “What’s watercress?” you may ask. This leafy green is part of the Brassicaceae, or cruciferous vegetable, family and grows in bodies of fresh water, like streams and ponds. Reports suggest that watercress has been eaten for over three thousand years. It was a staple ingredient in ancient Greek, Persian, and Roman civilizations.
Watercress is a plant being explored for multiple health benefits because it is rich with phytochemicals including polyphenols (phenolic acids, flavonoids and proanthocyanidins), pigments (chlorophylls, lycopene and carotenoids), and isothiocyanates. And some potassium, various B vitamins, vitamin C, A, and E as well! Watercress has more than 150% of potassium in lettuce and more vitamin C than an orange. Apparently, watercress flowers are the most concentrated source of phenolic acids, flavonoids, and isothiocyanates followed by those of leaves and stems.
Watercress has been used for hypercholesterolemia, hyperglycemia, hypertension, arthritis, bronchitis, diuresis, and scurvy and also provides antiestrogenic properties. Additionally, watercress extract appears to markedly augment the antioxidant enzymes such as superoxide dismutase and catalase activity. Several studies have reported watercress extract to significantly reduce liver injury as a result of cholestatic hepatic injury, gamma radiation, arsenic, and acetaminophen-induced hepatotoxicity.
Research Studies:
In this trial, 750 mg/kg daily of a watercress standardized extract resulted in a significant improvement in the levels of low-density lipoprotein cholesterol (LDL-C), creatinine, and lipid peroxidation compared to a placebo.
This study found watercress supplementation to reduce DNA damage in lymphocytes, a type of white blood cell, and improve the blood antioxidant condition of healthy individuals.
Preclinical studies found that watercress extract may be protective against malignant melanoma cells and oral cancer
Watercress extract and other foods rich in polyphenols act to help reduce oxidative stress, DNA damage, and cancer susceptibility.
How to use watercress:
This green leafy veggie has a kick to it - a peppery flavor. Naturally, younger sprouts have a more mild flavor and tender, hollow stems. These are great raw – in salads or topping dishes as you may with parsley and cilantro. Mature watercress takes on a much more intense and peppery flavor. The stems also become more tough and fibrous; you may enjoy these more if they’re cooked down a bit, perhaps added to stir fries or soups.
Munch away!
School is back in session! And a change of seasons near.
Be well,
Natalie