Watercress may not be a staple in your fridge, but it deserves a spot on your shopping list. This peppery green is packed with health benefits. Nutrition experts say it supports heart health, aids weight loss, and might even lower your cancer risk.
Recently, the Centers for Disease Control and Prevention (CDC) named watercress the healthiest vegetable available, surpassing even spinach. It’s also more affordable, usually costing between $3 and $5 for a four-ounce container.
Registered dietitian BreAnn Erickson highlights watercress’s benefits, calling it a great addition to any diet. “You won’t want to miss out on what it has to offer,” she says.
Nutritional Powerhouse
Watercress belongs to the cruciferous family, which includes vegetables like broccoli and kale. Studies suggest that eating more of these vegetables can decrease the risk of heart disease and certain cancers. According to the Cleveland Clinic, they contain glucosinolates — compounds that may help combat cancer.
But the benefits don’t stop there. Watercress is rich in essential nutrients, including:
- Vitamin C: Boosts immunity.
- Vitamin A: Good for your eyes.
- Vitamin K: Supports bone health and aids in blood clotting.
In America, many individuals struggle to stay hydrated. Men should consume about 15.5 cups of water daily, and women should aim for 11.5 cups, as stated by Harvard Medical School. Yet, studies show that nearly 75% of Americans drink just 2.5 cups daily or less. Watercress is about 95% water, making it a great option for hydration. “It can really help with your fluid intake,” notes Erickson.
A Weight Loss Friend
If you’re watching your weight, watercress can be a great ally. One cup only has about four calories, while a cup of mixed greens has around 71. Even other leafy greens have double the calories of watercress. “It’s a gift from nature for anyone looking to shed pounds,” says women’s health expert Dr. Ann Louise Gittleman.
How to Enjoy Watercress
Incorporating watercress into your meals is simple. Toss it in salads, wraps, or smoothies, or enjoy it as a side dish with proteins like chicken or fish. Cooking can reduce its slightly bitter taste, making it a versatile ingredient. Ideally, consuming one to two cups a day is recommended, as per the USDA guidelines.
If you’re on blood thinners, consult with your doctor before adding more vitamin K-rich foods like watercress, as they can affect medication efficacy. However, it’s generally safe for most people.
Nutritionist Serena Poon says, “Watercress may be small, but it’s one of the most nutrient-dense foods you can find.”
In Conclusion
Watercress is a small but mighty veggie. From its impressive nutrient profile to its potential health benefits, it’s a worthy addition to your meals. Whether you’re looking to boost your health or simply try something new, don’t overlook this nutritious green.
For more detailed nutritional information about watercress, visit the CDC or the Cleveland Clinic.
