Nasturtium officinale, or watercress, is one of the oldest leafy vegetables known to mankind. This ancient veggie is found in freshwater aquatic environments and is commonly used as a garnish. But there’s a reason that this powerful little plant has been used for centuries: it’s a nutritional powerhouse!
What is Watercress?
Used by Hippocrates, the Roman army, and generations of European farmers, watercress is one of the most nutritionally dynamic foods in the world. Despite being made up of 95% water, it is literally ranked by scientists as one of the healthiest foods in the world. It is most in season between April and October and you can find organic watercress at Ralph’s, Wegman’s, Sprouts, and many other grocers. Many online retailers also offer organic watercress and will ship the superfood straight to your door!
The Aggregate Nutrient Density Index (ANDI) ranks food by comparing its nutrient value against its caloric value. Of all the foods ranked this way, watercress came out at the top of the list. It packs such an impressive nutritional punch that it’s considered the healthiest food available.
While many of us may be unfamiliar with watercress, the cruciferous vegetable provides a host of health benefits. Whether you’re trying to boost your immune system, fight off cancer, or just increase your overall health, watercress is the plant for you.
Here are the top 5 reasons why watercress is the most important food you can put on your plate.
Watercress Nutrition
1| Watercress is Packed with Vitamins
When it comes to vitamins and minerals, no plant offers more benefit per ounce. Each leaf is loaded with vitamin A, vitamin C, vitamin B6, vitamin K, calcium, iron, folate, magnesium, phosphorus, and protein. Despite containing only 4 calories per cup, watercress is a nutrient superstar.
Pound-for-pound, watercress contains more calcium than milk, more vitamin C than oranges, and more iron than spinach. These vitamins and minerals are essential for good health and come with an extremely low caloric cost. Let’s take a look at some of the powerful nutrients found in watercress.
Vitamin K
Just a single cup of watercress provides more than 100% of the recommended daily intake (RDI) of vitamin K. This vitamin is a little-known superstar, promoting strong bones and improving calcium absorption. It can also help improve blood pressure and overall heart health by preventing mineral buildup in the arteries.
Need more reasons to love vitamin K? How about its ability to lower the risk of stroke? This nutrient superstar supports more than healthy bones and cardiovascular health – it can help keep your mind sharp. Studies show that people over 70 with higher vitamin K levels demonstrated improved cognition.
Vitamin C
Everyone knows about vitamin C. Orange juice and other citrus fruits are a great source, and it’s the number one way to fight off a cold. But did you know that watercress packs more vitamin C per pound than oranges? Even better, vitamin C provides a host of amazing abilities to help keep your body healthy and strong.
This super vitamin is essential to a strong immune system and reduced inflammation – both of which help fight chronic diseases like cancer. Vitamin C is also a powerful antioxidant. Antioxidants are crucial for combating oxidative stress, caused by an imbalance of free radicals. Antioxidants help reduce the risk of heart attack, Parkinson’s, Alzheimer’s, chronic fatigue, and chronic inflammation.
Calcium
Another great mineral for bone health, calcium is more commonly associated with milk. But once again, watercress takes home the gold with nearly 4 times more calcium than milk. But the benefits of calcium extend beyond healthy bones and teeth. Calcium can also help lower blood pressure, dilating the arteries and releasing excess sodium. Calcium – along with magnesium – also helps to promote healthy skin and hair.
Calcium assists in the prevention of cardiovascular disease and diabetes, both of which are common causes of death. Perhaps most importantly, it can be hard to get the right amount of calcium through supplements, which is why specialists recommend eating a calcium-rich diet. The nutrients in watercress work together to provide abundant calcium AND helps the body absorb it.
2| Watercress is an Excellent Source of Omega 3s
Most of us get our omega-3s from sources like fish or fish oil supplements. But did you know that leafy greens like watercress are also a great source of omega-3s? Omega-3 fatty acids are a healthy fat, and have been shown to protect the brain, heart, and cardiovascular system.
A study published in The BMJ found that omega-3 fatty acids were associated with healthy aging. A long life doesn’t mean much if we aren’t able to prevent chronic diseases. But researchers found that those with high levels of omega-3s were less likely to experience unhealthy aging. For those who don’t eat seafood, watercress may be one of the best sources for this important nutrient.
3| Watercress is Anti-Inflammatory
Watercress has been shown to reduce chronic inflammation, which is linked to almost all chronic disease. Dietary nitrates found in the super plant help maintain healthy blood vessels, which is crucial for lowering inflammation.
Cruciferous vegetables are known for their anti-inflammatory properties, but watercress takes it to the next level. A 2014 study found that watercress extract actually reduced the occurrence of tissue damage in subjects. Watercress can even be used to help with respiratory issues associated with inflammation.
Illnesses like cough, bronchitis, and even the common flu can all be treated with the nutrients found in watercress. We talked before about how antioxidants found in watercress can fight free radicals and reduce inflammation. By reducing chronic inflammation, you reduce the risk of Alzheimer’s, asthma, heart disease, chronic pain, digestive disorders, diabetes, and even cancer.
4| Watercress Fights Cancer
But there are many ways that watercress helps to fight against cancer. Glucosinolates found in watercress can help inactivate harmful carcinogens, protect healthy cells against damage, and even prevent metastasis of the tumors.
Isothiocyanates, created when glucosinolates are chewed, have been shown in studies to prevent breast, prostate, skin, colon, and lung cancers. Another compound found in watercress, diindolylmethane, has been shown to not only protect against cancer, but also protect healthy cells against toxic cancer treatments.
Harsh treatments like chemotherapy and radiation can destroy healthy cells along with cancerous ones, leaving the body depleted and vulnerable to secondary diseases. One study found that diindolylmethane greatly reduces this collateral damage by protecting healthy cells against ionizing radiation.
5| Watercress is Naturally Detoxifying
Finally, watercress helps to improve the body’s natural detoxification pathways. The human body has many God-given mechanisms for purging harmful toxins. But in today’s ultra-toxic world, the load is often too much for the body to handle on its own. Watercress can give the body that extra boost to clear harmful toxins before they do serious damage.
Watercress is rich in hydration and promote healthy alkaline levels. Both of these are important for detoxification. Watercress juice helps to stimulate enzymes that clear the liver – one of the bodies most important detoxifying organs.
Additionally, watercress increases diuresis, or increased urine production. This is a powerful and natural way to help move toxins out of the body. Its high water content also helps support gallbladder function, another important cog in the body’s detox machine.
Fan-Favorite Watercress Recipes
It’s clear that watercress is one of the most nutritious foods on the planet. Packed with nutrients, it can prevent a number of diseases like cancer, reduce chronic inflammation, and help to detoxify your body. But for many of us, watercress is a foreign veggie. So I’ve put together 3 awesome (& simple!) recipes that you can make at home to help get all of the natural goodness that this amazing plant offers!
#1. Apple and Watercress Bites with a Cashew Spread Recipe
[amd-zlrecipe-recipe:41]
Watercress is one of my favorite veg’s, here in Thailand very popular as a side dish, stir fried with chillies, garlic etc!
I would so love to be able to print the articles you people put on your presentations, but for some reason, I can’t. So, I spend a lot of time writing stuff down. I think our lovely government is blocking important info because of the FDA, leaving us to fend for ourselves when it comes to just trying to be healthy. They don’t seem to understand that we aren’t a bunch of no-brainers and that we can think for ourselves. I’ve always tried to stick to pure foods. I was raised on stuff from the garden!!! Something that todays children don’t seem to know anything about. They think that milk comes from a bottle or a carton, not an actual animal. lol. And vegetables are something you only find in the grocery store and that come out of the sky . .. or something. Hooray for Ty and Charlene for following in God’s plan for all of us. Keep it up you two.
Hi Patricia –
Thanks for your comment.
You can print the article by clicking on the button that reads “Print this article” in the top-right corner of the article just above the title.
Wishing you continued good health, blessings, and love!
You can also copy and paste it onto a new document if the print button won’t work. It’s a little more time consuming, but better than writing it all down.
Now I just have to find a way to grow it, without a little stream nearby! I have moved to a small community, where watercress is not featured in local stores.
Watercress has always been popular for Victorian Tea Sandwiches.
In Mexico My Grandma would make it mixed with scrambled eggs, for breakfast. Or with onion, tomatoes, and jalapenos for dinner. Served with beans and some rice.
Where do I buy organic watercress, or even better.., where can I get watercress seeds so that I can grow my own?
Hi Steve –
Good question!
Unfortunately, we don’t have specific brand recommendations at this time. But I would be happy to pass along this question/request on your behalf.
In the meantime, you could start with doing some research on USDA certified organic watercress seeds available in a local shop or an online store. 🙂
If you have any further questions/concerns, please let us know as we are happy to help.
Blessings and love!
Can I grow watercress in my greenhouse?? Where can I find it ?
Thanks!
~Ronda
Is it found in Nigeria (Edo state) .
Hi,
you write about Vitamin K without making the difference between Vit. K1 (Phyllochinon) and K2 – (Menachinon – MK7).
Vit. K1 is active for the blood coagulation while K2 is the more important form, as well as concerning the calcium-metabolism as also the strenthening of our immun system.
See the very informative book “Vitamin K2 and the calcium paradox” by Dr. Kate Rhéaume-Bleue.
Best regards,
Joseph Meyer
Thanks Ty and Charlene for these pearls of culinary wisdom.
Is that true??? There is Vitamin B12 in a plant? Its always said, you have to eat some meat, especially red meat to get some B12. And every vegetarian and vegan has to take B12 supplements!
So if watercress really has Vitamin B12, then a big problem would be solved for vegetarians and vegans!
Please clarify!
Hi Frank, our team looked into this further and found an error in our source. We have removed this reference in the article. Thank you so much for your comment.
Watercress has always been my favorite green veggie .My mother used to cook it like turnip greens.
I use it as my favorite salad green and add ground flax seed along with other seasonings.
I also enjoy it lightly sauteed with shallots and garlic.
When I have a quantity, I’ll blanche it and package it in serving size portions to be pulled out of the freezer for a quick sautee.
Thanks so much for your comment, Diane!
These tips can be especially helpful for those busy days whenever we need to make quick and nutritious meals. 🙂
I’d love to see watercress go up against moringa in a comparison of what they offer! I would bet on moringa for the knock out punch. But then I’m biased with my dozen moringa trees. 😉
I would like to order the recipe book these recipes are in Letizia7@icloud.com
I have watercress growing wild in the creek at the back of my house. It has white flowers on it and it’s so green and healthy.
Good day, love your articles and all the important information shared. Would it be ok for me to share your article on my facebook page as i believe education is vital in the quest for good health?
Hi Michelle, absolutely! Please share widely on social media 🙂
Thanks for all the info on Watercress , especially on how good it is for the arteries around the heart
That’s of particular interest to me as I’ve had a stent inserted to the back of the blocked artery of my heart
Many thanks to you Ty and Charleen, much appreciated
I always read your information about our health
Thank you again and keep giving us the truth
Marie from Great Britton
Now that I am a cancer survivor I have become big on nutrition and I will surely try watercress now.
Have never been aware of watercress…would I find it in my local grocery store? Is it sort of like kale?
Hi Kathy –
Thanks for your note.
You could try looking up what watercress looks like and visit your local Whole Foods store to see if they have this in stock.
If not, you can do an online search to find out where you can purchase this.
Blessings and love!
Thank you for the information on Watercress and how good it is for us.
I so appreciate all that you do for the people Ty and Charleen.
Catherine from Strathroy, Ontario, Canada.
Thankyou for this information,we eat watercress often but now we shall eat it more often as unfortunately my husband has been diagnosed with AML (acute myeloid leukaemia)
Regards
Kareldoubleday
Hi Kareldoubleday –
Thanks for your comment.
Please know that we’ll be sure to keep your husband in our prayers. ❤️
Blessings and love to you both.
Is there a way to save the recipes on Pinterest?
Hi Donna – unfortunately Pinterest has begun censoring information as well and have blocked our articles. Here’s a bit more about it: https://thetruthaboutcancer.com/pinterest-censorship/. Please continue to share our articles with family and friends!
I’ve read that people with a low thyroid function shouldn’t eat the cruciferous vegetables because it will lower the thyroid function even more… would you reply to my Gmail with the answer
Hi Mary Jo –
Thanks for reaching out to us about this.
At this time, we don’t have articles on this specific topic. However, according to a 2016 study in the journal Nutrition Reviews, large amounts of collard greens, Brussels sprouts, and varieties of Russian kale have enough “goitrogens” to possibly interfere with the body’s ability to take in iodine. Even in healthy people.
Broccoli, turnips, and most kale didn’t pose any risk for people with healthy thyroid function.
We believe that cruciferous veggies are some of the healthiest foods you can eat for many reasons. But be sure to eat everything in moderation! And we always recommend that you speak with your healthcare practitioner about limiting your intake of these veggies if you have hypothyroidism.
Here’s a great article on the benefits: https://thetruthaboutcancer.com/cruciferous-vegetable-protect-against-cancer/
Hope this is helpful to you. Blessings and love!
I think that has been proven wrong. Go with how your body feels.
I had to screen shot the recipe because Pinterest does not allow this page to be pinned. That is crazy.
When I see these foods that have all the wonderful vitamins, minerals and other properties in/to them, I wonder when the last time the research was done to verify that the foods truly still carry the “good”, “excellent” source amounts as toted. Also, how bio-available are these wonder ingredients (vitamins/minerals)? Does the body absorb vitamin C from an orange the same as if it was from watercress or cauliflower? Thank you for explanations and/or references on where to find. Love the information and tons of research you all do! Appreciate the honest web source 🙂
I see a few people have asked how they can grow watercress. If you can buy a bunch, you can grow it. Just take off the leaves to use and then put the stalks in water until they start to sprout roots (a couple of days), then plant in a pot and keep well watered. Works every time for me.
I should try watercress to see what it is like. I had it once in which I made watercress soup which was way before that I knew that it had health benefits.