Move over kale and broccoli. There’s a new vegetable star in town!! The CDC (US Center for Disease Control and Prevention) announced that watercress is the world’s healthiest vegetable. Complete nutritional profile scores for vegetables range from 1-100. Watercress scored a perfect 100.
What’s So Special about Watercress?
The scientific name of watercress is Lepidium Sativum. This powerhouse leafy vegetable has a fresh, peppery flavor. It has a deep rich green appearance with long slender stems. It was first commercially cultivated in England by horticulturalist, William Bradberry, in 1808. Watercress has also been used as a natural remedy for a variety of ailments. Native Americans used it to treat kidney diseases and to help alleviate constipation. The Turkish used it as a drug to treat stomach pain and Iranian traditional medicine administered it as an antidiabetic solution (Panahi Kokhdan et al., 2021). Ancient Persians and Romans believed watercress was an aphrodisiac. Individuals on Greek islands have passed down watercress recipes to the generations for aiding conception. Ancient Greeks also believed that it aided in intellectual stimulation.
Watercress contains very high levels of iron and contains over 50 vitamins and minerals including 9 amino acids. Iron cannot be properly absorbed by the body unless vitamin C is present. This cute green leafy vegetable has more vitamin C than an orange, more calcium than milk and more iron than spinach! Consumption of watercress allows the body to easily absorb the iron present due to it also containing vitamin C. There are high amounts of Vitamin A present in watercress; about four times the amount present in apples, broccoli and tomatoes. This leafy vegetable supports bone health, lowers blood pressure and fights inflammation.
The Anti Aging Perennial Plant
Watercress contains compounds that will help block blue light from reaching the retina. These compounds are carotenoids called lutein and zeathanxin. They offer protection to the retina as well as help prevent age related macular degeneration. Isothiocyanate (ITC) is another compound found in watercress that stops the breakdown of elastin and collagen. Want to reduce your stubborn wrinkles? Eat lots of watercress and receive the most powerful skin boosting benefits!
Most importantly, watercress contains some amazing anti-cancerous properties. Glucosinolates present in watercress can help to fight various forms of cancer such as breast and lung cancer. In 2007, scientists at Ulster University discovered that watercress reduced the damage caused by cancer cells by 23% (Gill et al., 2007). Participants included 30 men and women aged 19-35, thirty of which were smokers. They each consumed 85g of watercress per day for two months in conjunction with their regular diets. There was a significant improvement in the antioxidant levels among smokers. No one has replicated the study to assess the results with a larger population.
Gill, C. I., Haldar, S., Boyd, L. A., Bennett, R., Whiteford, J., Butler, M., Pearson, J. R., Bradbury, I., & Rowland, I. R. (2007). Watercress supplementation in diet reduces lymphocyte DNA damage and alters blood antioxidant status in healthy adults. The American journal of clinical nutrition, 85(2), 504–510. https://doi.org/10.1093/ajcn/85.2.504
Panahi Kokhdan, E., Khodabandehloo, H., Ghahremani, H., & Doustimotlagh, A. H. (2021). A Narrative Review on Therapeutic Potentials of Watercress in Human Disorders. Evidence-based complementary and alternative medicine : eCAM, 2021, 5516450. https://doi.org/10.1155/2021/5516450
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