Watercress has reclaimed its status as the ultimate superfood, originally bestowed upon it by the Centers for Disease Control (CDC) when it was hailed as the "healthiest vegetable in the world" back in June 2014. While the initial proclamation was made years ago as part of a report titled "Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach," recent weeks have seen a resurgence of interest, fueled by a clever marketing campaign by B&W Quality Growers. Leveraging the CDC's 2014 assessment, this produce manufacturer successfully reignited enthusiasm for watercress, garnering coverage from influential sources like Vogue and the New York Post. In a twist of fate, this chain of reporting has unearthed old news, reminding us of the exceptional nutrient richness and advantages that watercress brings.
Let's revisit the foundational report that set this journey in motion. Researchers from William Paterson University in New Jersey embarked on a quest to evaluate the nutrient density of commonly recognized "powerhouse" fruits and vegetables. Their assessment encompassed a variety of leafy greens, citrus fruits, and cruciferous vegetables. Amidst the contenders like cabbage, chard, and spinach, watercress stood out with a perfect score of 100. The CDC's criterion for this accolade is that "the food provides, on average, 100% DV of the qualifying nutrients per 100 calories." However, the story of watercress goes beyond this numeric achievement. To delve deeper into the manifold benefits of this nutritional dynamo, we engaged a panel of dietitians who shared their insights on the transformative potential of watercress for your well-being. Join us as we explore further.
1) Potent Anti-Inflammatory Powerhouse
Whenever you wield your knife to slice through watercress for your favorite culinary creations—be it salads, smoothies, or sandwiches—you're not just indulging in a culinary delight; you're arming your body with a potent arsenal of anti-inflammatory compounds. Lauren Manaker, MS, RDN, a respected member of our Medical Expert Board, explains that watercress's formidable anti-inflammatory effects go a long way in combating the insidious oxidative stress that can assail our well-being.
But what is the source of this remarkable attribute? Enter Phenethyl isothiocyanate (PEITC), a compound that takes center stage in watercress's repertoire. According to Manaker, this compound boasts a track record of not only reducing inflammation but also displaying antioxidant prowess. Remarkably, it has even been linked to suppressing the growth of specific cancer cells, making watercress a true health warrior on multiple fronts.
2) Vitamin K's Guardian Angel: Bone Health and Beyond
While the spotlight often shines on kale and broccoli as vitamin K-rich champions, watercress emerges as another stalwart contender in this nutrient category. A mere cup of watercress brings a robust 85 micrograms of vitamin K to the table, significantly contributing to the recommended daily intake of 120 micrograms for adults. What does this elusive vitamin bring to the table?
Lauren Manaker, ever the nutritional sage, reveals that watercress's vitamin K content plays a pivotal role in facilitating blood clotting, an essential function for maintaining a healthy circulatory system. Moreover, vitamin K's significance extends to bone health—a crucial consideration as we navigate the journey of aging. As Harvard Health reports, emerging research even hints at potential heart health benefits linked to vitamin K, further underlining watercress's multifaceted contributions.
3) Heart Health Champion: Nutrient-Rich Support
Watercress emerges as a heart health sentinel, embodying a symphony of vitamins and minerals that actively contribute to cardiovascular well-being. In the words of Lauren Manaker, this verdant wonder boasts a unique distinction: it is devoid of saturated fat and offers a minuscule sodium content—a boon for heart-conscious dietary choices.
Intriguingly, watercress aligns harmoniously with the principles of the DASH diet, a dietary strategy revered for its blood pressure and cholesterol management benefits. Manaker points out that watercress graciously provides the trifecta of calcium, magnesium, and potassium—the very cornerstone of DASH diet recommendations. Yet, the heart-healthy narrative doesn't stop there. Amy Goodson, MS, RD, CSSD, LD, reveals that watercress's repository of dietary nitrates culminates in the production of nitric oxide, a vasodilator that nourishes cardiovascular function by promoting relaxed blood vessels and optimal blood flow.
4) Visionary Nutrient: Safeguarding Your Eyes
As the aging process unfolds, the concern for ocular health takes center stage. This is where watercress steps in, donning the mantle of an ocular guardian. Lauren Manaker sheds light on watercress's remarkable contributions to eye health, a facet often overlooked in the realm of nutrition.
Watercress stands as a natural reservoir of lutein and zeaxanthin—two compounds acclaimed for their role in supporting eye health. These compounds, nestled within the vibrant green leaves, act as defenders against the development of macular degeneration, an age-related concern that impacts the retina. Scientific literature, as documented in a report published in Nutrients, underscores these compounds' ability to combat oxidative stress and reduce the risk of age-related ocular issues, particularly macular degeneration.
5) Bones, Braced and Bolstered
Embracing the passage of time with grace entails nurturing our skeletal structure, and watercress emerges as a silent sentinel for this purpose. Trista Best, MPH, RD, LD, from Balance One Supplements, underscores watercress's mineral-rich profile that befits bone health magnificently.
Essential minerals, including the familiar faces of calcium, magnesium, potassium, and phosphorus, join forces within watercress to fortify your bones. However, the spotlight falls squarely on the enigmatic vitamin K, an indispensable player in bone health. Best explains that vitamin K, an integral component of osteocalcin, a bone structure-promoting protein, orchestrates the dance of bone strength and turnover regulation. Thus, watercress offers not only a delicious culinary experience but also a blueprint for nurturing enduring bone health.
6) Nutrient-Rich Symphony with Calorie-Conscious Grace
Watercress assumes a crown of distinction—one that seamlessly marries nutrient density with calorie consciousness. When you savor this vibrant green, whether atop a salad or blended into a refreshing smoothie, you embark on a culinary adventure that saturates your system with a profusion of vitamins, minerals, and nutrients—while extending an invitation to minimal calorie indulgence, a mere whisper under 4 calories per cup.
Lisa Young, PhD, RDN, articulates the beauty of this nutritional gift, highlighting watercress's potential as a dietary gem that transcends mere sustenance. An embodiment of nutrient density, watercress encourages a balanced approach to nourishment, allowing you to relish a spectrum of benefits without compromising on your calorie objectives.
7) Cancer Shield: Unveiling Nature's Protective Armory
As we peel back the layers of watercress's allure, its stature as a nutritional guardian gains prominence, transcending realms to embrace cancer protection. Amy Goodson unveils this facet, drawing attention to watercress's role in potentially curbing the onset of cancer.
Research echoes the whispers of watercress's anticancer properties, fortified by the presence of bioactive compounds like glucosinolates. These compounds, as elucidated by Goodson, exhibit a formidable ability to inhibit cancer cell growth and facilitate their elimination—an empowering stance against certain cancer types. Moreover, the ensemble of antioxidants and phytochemicals within watercress contributes to its armor in the battle against cancer risk.
In essence, watercress unfolds as a vibrant symphony of health, a culinary voyage that transcends mere taste to embrace a tapestry of well-being. From its resolute stance against inflammation to its multifaceted support for heart health, bone resilience, ocular protection, and even potential cancer prevention, watercress stands as a testament to the power of nature's bounty in nurturing our vitality.