Are you wondering what watercress is? You’re not alone! Science ranks it as the healthiest food on the planet, yet this incredible superfood often goes unnoticed (Today.com). We proudly feature it as one of the shining stars in our Exotic Greens Collection. To start, watercress belongs to the cruciferous family, which includes familiar leafy greens like Kale, Cabbage, and Brussels sprouts. With that in mind, you might find it easier to embrace the idea of adding watercress to your vegetable repertoire.

Let’s dissect it a bit more!

So watercress adds a little zest to the show. They are essentially small, round leaves – almost like lily pads or good luck charms – but they bring a peppery, slightly spicy dash to your plate (so spice lovers, this one is for you).

Apart from that, it packs a slightly sweet and fresh undertone compared to its other cress relatives – which we’ll get into in a bit.

A Brief Background

According to Healthline.com, it was once considered a weed when it was first cultivated in the UK in the 1800s, but now it’s grown across the world in watery beds (hence watercress). They’re commonly found wild in shallow waterways, ponds, streams and natural springs.

As an aquatic plant, watercress’ green stems and fleshy leaves float relaxingly in alkaline waters, their leaves being the common identifier as they are typically found peeping over these waters. 

Types of Cress

It’s fairly easy to differentiate watercress from other types of cress since one of the most major distinguishing factors is that it grows in the water. Apart from watercress, there are two main cress varieties: garden cress (Lepidium sativum) and upland cress (Barbarea verna). 

Similar to watercress, their names are key indicators to where you can find them– garden and upland cress do not need an aquatic environment to thrive, and are grown in the soil. Plus, these relatives offer similar yet distinct flavors:

• Garden Cress: Sharper and more intense in flavor than watercress, garden cress has a tangy, spicy bite with a slight bitterness. This variety is often used as a garnish or to add an even zestier kick to salads and sandwiches.
  
• Upland Cress: Upland cress has a robust, earthy, and peppery flavor, falling somewhere between garden cress and watercress in terms of intensity. Its stronger bitterness makes it ideal for heartier dishes like soups and stews.
  
  
  
  

Nutritional Content of Watercress

Despite its small size and delicate appearance, watercress packs a powerful nutritional punch. According to the United States Department of Agriculture’s FoodData Central database, 1 cup (34 grams) of fresh watercress contains less than 4 calories, making it an incredibly low-calorie addition to any meal.

The approximate daily values (DVs) of vitamins and minerals in 1 cup (34g) of raw, chopped watercress include:

• Vitamin K: 71% DV, supporting bone health and blood clotting.
• Vitamin C: 16% DV, essential for immune function and skin health.
• Vitamin A: 6% DV, vital for vision and immune function.
• Calcium: 4% DV, important for strong bones and teeth.
• Iron: 1% DV, necessary for oxygen transport in the blood.
• Potassium: 2% DV, which helps regulate fluid balance and muscle contractions.
• Magnesium: 2% DV, supporting muscle and nerve function
  
  
  
  

Health Benefits

So, as a nutrient-dense green, we see above where it packs essential vitamins and minerals. There are specific aspects however, that studies have been generated on to investigate just what this little green can do. We’ve gathered a few of its known benefits for you below:

Lowering Blood Pressure

Watercress is a natural source of calcium, magnesium, and potassium—minerals that play a key role in regulating blood pressure. These nutrients help the body eliminate excess sodium and promote the dilation of blood vessels, which can lower blood pressure. Consuming watercress as part of a balanced diet rich in fruits and vegetables may help maintain healthy blood pressure levels.

Maintaining Healthy Bones

With its high vitamin K content, watercress supports bone health by aiding in calcium absorption and reducing calcium loss through urine. Including watercress in your diet can help meet your daily vitamin K needs and contribute to stronger bones. However, it’s essential to consume a variety of fruits and vegetables for optimal bone health.

Possible Cancer Prevention Benefits

Watercress contains sulforaphane, a sulfur-containing compound that gives cruciferous vegetables their characteristic bitter taste. Sulforaphane has been studied for its potential to interfere with HDAC enzymes, which may support cancer management. Although further research is needed, these findings highlight the potential cancer-preventive properties of watercress.

Treating Diabetes

Watercress contains alpha-lipoic acid, an antioxidant that has been studied for its potential to lower markers of diabetes. Although more research is needed, early studies suggest that alpha-lipoic acid may help alleviate symptoms of diabetes, making watercress a valuable addition to a diabetes-friendly diet.

Providing Dietary Nitrates

Dietary nitrates found in watercress may enhance athletic performance by reducing the amount of oxygen needed during exercise. Some studies suggest that high doses of dietary nitrates can improve endurance, though the effects of moderate intake are less clear. Further research is necessary to confirm these benefits.

How do I Incorporate This in My Diet?

Glad you asked! Watercress’ versatility makes it exceptional in a variety of dishes. Here are some ideas to help you incorporate this nutritious green into your diet:

• Soups: Add watercress to soups just before serving to preserve its delicate texture and vibrant green color.

• Salads: Watercress adds a refreshing, peppery kick to salads. Pair it with fruits like oranges or strawberries, nuts, and a light vinaigrette for a delicious and nutrient-rich dish.
  
• Sandwiches and Wraps: Use watercress as a crunchy, flavourful alternative to lettuce in sandwiches and wraps.
  
• Sautéed Greens: Watercress can be quickly sautéed with garlic and olive oil for a simple side dish. Its tender leaves cook faster than heartier greens like kale or collard greens.

• Smoothies: Blend watercress into green smoothies for a nutrient boost without overpowering the flavor.

Overall, Watercress is a nutrient-dense, flavorful green that offers a wide range of health benefits. From supporting bone health to potentially aiding in cancer prevention and diabetes management, watercress is a versatile addition to any diet. Whether you’re enjoying it in a salad, soup, or sautéed as a side dish, watercress brings both flavor and nutrition to your meals. However, like any food, it’s important to consume watercress in moderation and be aware of any potential risks, especially if you have underlying health conditions.

Meet the Other Exotic Greens

• Microgreens
• Spinach
• Baby Mix Lettuce
• Baby Romaine Lettuce
• Arugula
• Kale
  
  
  
  

Where To Find Our Exotic Greens

For access to fresh, local watercress, FarmLinkr is your go-to source. By visiting www.farmlinkr.com, you can easily purchase watercress and other local produce, supporting a healthier diet and local farmers simultaneously. Ready to elevate your diet with watercress? Share your thoughts in the comments—we’d love to hear how you plan to use it!

Disclaimer

While watercress offers numerous health benefits, it’s essential to be mindful of potential risks, however:

• Dosage Considerations: The appropriate dose of watercress depends on factors like age, health, and individual conditions. There is not enough scientific information to determine a standardized dosage, so it’s important to follow product labels and consult a healthcare professional before using watercress as a supplement.
• Interactions with Medications: Watercress is high in vitamin K, which can interfere with blood-thinning medications like warfarin. If you’re on such medications, consult your doctor before adding large amounts of watercress to your diet.
• Pesticides and Contaminants: Like other leafy greens, watercress may be exposed to pesticides. Opt for organic varieties when possible and wash thoroughly before use.
  
  
  
  

Sources

https://www.medicalnewstoday.com/articles/285412#benefits
https://www.webmd.com/vitamins/ai/ingredientmono-346/watercress
https://www.healthline.com/nutrition/watercress-benefits
https://foodprint.org/real-food/watercress/
https://www.postharvest.com/nutrition-facts-and-health-benefits/watercress