Watercress, which takes its name from the streams and brooks it typically grows wild around, is a green, leafy vegetable used commonly as a complement to sandwiches and salads. Watercress is characterized by its small leaves and peppery, somewhat bitter flavor. You can find watercress in specialty grocery stores year-round. Watercress packs a significant amount of nutrition into its delicate leaves.
Vitamins and Minerals
One cup of watercress contains 106 percent of the Recommended Dietary Allowance, or RDA, for vitamin K, which assists in blood clotting. It also provides 22 percent of vitamin A, 24 percent of vitamin C and 2 percent of vitamin E. These vitamins act as antioxidants to support vision health and collagen production. In addition, they scavenge free radicals in the body that can cause cellular damage, which contributes to aging and disease. Watercress also provides 2 percent of the RDA for vitamin B6, thiamin, riboflavin, phosphorus and magnesium. The 1-cup serving offers 4 percent of your daily calcium needs.
Health Benefits
Watercress contains many phytochemicals, such as glucosinolates, which are plant compounds that offer disease prevention. Glucosinolates are best absorbed from raw vegetables, and since watercress is rarely cooked, it provides an excellent source of glucosinolates. Watercress has a higher antioxidant concentration than apples or broccoli. A study in the "Journal of Agriculture and Food Chemistry" published in April 2008 found that baby leaf watercress contained more antioxidants than other greens such as mizuna and rocket.
Cancer-Fighting Potential
Regular consumption of watercress may reduce your risk of developing certain types of cancer. A study in the February 2007 edition of the "American Journal of Clinical Nutrition" found that the antioxidants and carotenoids in watercress can reduce cellular damage related to the development of cancer. In the study, researchers from the University of Ulster fed 30 smokers and 30 nonsmokers 85 g of raw watercress daily for 8 weeks. While all participants experienced benefits, the smokers experienced the most significant benefits.
Weight Loss
One cup of watercress contains a mere 4 calories and no fat. Watercress can add bulk to meals without adding a lot of calories, helping you to feel full but not exceed your calorie limits. The Centers for Disease Control and Prevention recommend including more vegetables like watercress in your diet to promote weight loss.
Uses
Watercress alone makes a bitter juice, but it can be juiced with other vegetables to create a nutritious beverage. Use watercress alone in salads with other delicate greens such as mizuna and baby arugula. Use it as a more nutritious alternative to iceberg lettuce to add crunch to sandwiches. You can also add watercress to warm soups to add a bitter note or use it as a garnish on composed dishes.
