Impressive Health Benefits of Watercress

Watercress is an often overlooked leafy green that packs a powerful nutrient punch. Its small, round leaves and edible stems have a peppery, slightly spicy flavour. It is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts and cabbage. Once considered a weed, it was first cultivated in the UK in the early 1800s but is now grown in watery beds throughout the world.

Here are ten impressive health benefits of watercress.

1. Packed with Nutrients, Particularly Vitamin K

Watercress boasts many important vitamins and minerals, including over 100% of the RDI for vitamin K.

2. High Antioxidant Content May Lower Your Risk of Chronic Diseases

Watercress is extremely high in antioxidants, which may help prevent chronic diseases, such as diabetes, cancer and heart disease.

3. Contains Compounds That May Prevent Certain Types of Cancer

Watercress contains potent anticancer compounds called isothiocyanates that have been shown to ward off several types of cancer.

4. Beneficial for Heart Health in Many Impressive Ways

Watercress has many potential benefits for heart health, including lowering blood pressure and cholesterol levels. Diets high in cruciferous vegetables are linked to a lower risk of heart disease.

5. Mineral and Vitamin K Contents Protect Against Osteoporosis

Watercress contains many nutrients important for bone health, including over 100% of the RDI for vitamin K.

6. Boosts Immune Function Thanks to High Vitamin C Levels

Watercress is a good source of vitamin C, which promotes a healthy immune system and reduces your risk of infection.

7. Nutrient Density May Aid Weight Loss

Watercress is a highly nutritious vegetable that can help fill you up for very few calories, which may aid weight loss.

8. Dietary Nitrates May Enhance Athletic Performance

Watercress is a source of dietary nitrates, which have been linked to improved athletic performance. However, there are currently no studies on watercress that confirm these beneficial effects.

9. Rich in Carotenoids and Vitamin C, Which May Protect Eye Health

Watercress contains the carotenoids lutein and zeaxanthin, which are essential for eye health. Watercress is also a good source of vitamin C, which may protect against cataracts.

10. Versatile Addition to Any Meal
Here are some easy ways to add watercress to your diet:
Sprinkle it on your salad.
Stir it into your soup near the end of cooking.
Use it to replace lettuce in a sandwich.
Turn it into pesto by blending it with garlic and olive oil.
Serve it with eggs.

Use it to top any dish.

Watercress is a versatile addition to your meal routine. Eat it in a salad, soup or sandwich or use it to garnish any dish.

The Bottom Line

Watercress is a powerhouse vegetable that packs several important nutrients but is extremely low in calories. It contains a plethora of antioxidants, which may lower your risk of heart disease and several types of cancer. It’s also a good source of minerals that protect your bones. Additionally, watercress makes a delicious addition to any meal and is a nice change from the usual lettuce or spinach. Though watercress is hardly one of the most popular vegetables, its nutrition profile makes it a stellar addition to your diet. 

The above words and picture taken from an article written by Melissa Groves RD.

Please see it in full with all relevant links here

Do you like watercress - do you use it in your recipes? 
Regular readers will know … there is a variety of articles and recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan