A member of the cruciferous vegetable family, watercress has similar health benefits to its cousins, broccoli, cabbage, and Brussels sprouts. The cruciferous vegetable family is high in a group of phytochemicals called glucosinolates which are precursors to a group of cancer-fighting compounds known as isothiocyinates. In addition, watercress has a component known as gluconasturtiin, which is converted into a form of isothiocyinate known as Phenethyl isothiocyanate (PEITC). A study published in Cancer Research in 2007 showed that PEITC inhibited the growth of both human prostate and colon cancer cells. PEITC can also block the growth of breast cancer cells. In fact, PEITC prevents cancer growth at several different points critical to tumor development, and kills leukemia, prostate, myeloma, hepatoma, and colon cancer cells.

Watercress also appears to help lower the risk of the most common cause of adult blindness in the United States, macular degeneration, through its high levels of two carotenoids, lutein and zeaxanthin. These carotenoids may also reduce the incidence of another common cause of blindness, cataracts.

The high levels of lutein found in watercress may also prevent coronary artery disease and heart attacks by protecting your arteries from the development of dangerous arterial plaque. With 1961 mcg of lutein and zeaxanthin, watercress is an excellent source of these carotenoids.

In addition to these powerful health benefits, watercress is also a rich source of vitamins and is extremely low in calories with only four calories per cup. If you looking to add nutrient punch to your diet, watercress is an excellent choice.

Nutrients in 3 Cups Chopped, Raw Watercress (100 grams)

Watercress is easy to prepare. Simply rinse it thoroughly in cold water and use a kitchen knife to cut off any over-sized stems. Blot the watercress dry using paper towels or you can use a standard salad spinner. You can eat it raw or lightly steam it. It’s unique, peppery taste can add punch to almost any salad and it makes delicious soups. Unfortunately, exposure to heat may inactivate PEITC, so it’s best to eat it raw for health purposes.

Use watercress to add a bit of flavor and crunch to tea sandwiches. Try chopping raw watercress into small pieces and mix it with hummus and chives. Spread it on to whole grain bread and add some fresh cucumber slices for a light and tasty sandwich. Watercress can be added to sandwiches of any type to add extra flavor and make them healthier.

Watercress adds flavor and nutrient power to salads of all types. Preparation can be as simple as adding freshly prepared watercress to your standard salads or you can design salads around a watercress theme. Watercress tastes particularly delicious when combined with cucumbers and a touch of fennel. Add a sweet lime dressing and you have a satisfying and healthy start to a meal. Consider using sweet fruits such as papaya, pomegranate, tangerine, or pear in a watercress salad to balance watercress’s peppery taste. You’ll be adding nutritional value and antioxidant punch.

Other ways to enjoy watercress include using it in your next heart healthy smoothie, add it to your next scramble or stir fry, or use it as a beautiful, edible garnish.