by Erin D Marion - Published 6 months ago

Most Nutrient-Dense Veggie: Watercress

Watercress, a leafy green often overlooked, is like miniature spinach on a stem with a bold, peppery flavor.

While it may take getting used to, the zingy bite can be enjoyable when paired with other ingredients.

This vegetable is a valuable addition to any diet, whether plant-based or not.

What is watercress?

Functional Nutrition Training

Watercress, a cruciferous vegetable like kale and Brussels sprouts, has a similar flavor profile to arugula with peppery notes that contrast well with acidic dishes.

Used as a salad green or garnish, watercress can be enjoyed raw or cooked. It's not just a vibrant topping; it's nutrient-dense, packed with vitamins and minerals.

Watercress: Health benefits

Here's why adding watercress to your diet is beneficial:

Watercress is abundant in vitamin K

One cup of watercress contains over 100% of the daily recommended value for vitamin K, which aids in bone health and blood clotting.

Research suggests that vitamin K can increase bone mineral density and reduce fracture rates. Vitamin K is also necessary for blood clotting, which supports wound healing.

However, vitamin K does interact with blood thinning medications like warfarin (Coumadin). Talk with your doctor about how to best maintain consistent vitamin K levels.

Watercress may promote collagen production

Watercress is also rich in vitamin C, which Syn says is important for collagen production. Collagen production not only affects the health of our hair, skin, and nails, but it helps to keep joints strong, too.

Watercress is loaded with antioxidants

"Antioxidants help protect cells against free radical damage," Zhu says. Free radicals can be harmful to both our cells and DNA.

Watercress could be one of the most nutrient-rich vegetables

In 2014, watercress was ranked as the most nutrient-dense produce on the market, and it has yet to be dethroned. The list was created based on the amount of recommended daily value of nutrients, and watercress topped the charts with a perfect score.

Watercress can bolster your immune system

Thanks to the high levels of vitamin C, watercress may help support your body's natural immune function by neutralizing pathogens and promoting the multiplication of lymphocytes—a type of white blood cell—that enhances the body's antibody response.

Watercress may be advantageous during pregnancy

Because folate, vitamin B9, is found in watercress (3.69 micrograms per cup according to the USDA), it's a great dietary choice for mamas-to-be. Sufficient intake of folate protects against birth defects like spina bifida, and supports the overall health of expecting mothers (among other noteworthy benefits).

Watercress may contribute to healthy skin

Syn also points out that watercress is full of beta-carotene, which research suggests can improve skin health, especially making skin smoother and more elastic.

Watercress recipes and uses

"Besides enjoying it raw in salads and sandwiches or as a garnish, you can add watercress to smoothies and soups, too," Syn says. If you are not sure about the peppery flavor in a salad, try mixing it with other greens and vegetables—like you'll find in the recipe for this spring abundance bowl.

Watercress is also easy to hide and blend into dishes, such as this watercress, broccoli, and roasted garlic pesto recipe.

There are several ways to enjoy watercress cooked, too. When you are feeling sick, add some to your favorite soup or use it as a base, like this immune-boosting soup Parisian women swear by. You can also mix it into a slaw, such as this Brussels sprouts slaw, for the perfect lunch or dinner side dish.

Zhu also notes that you can treat watercress like any other leafy vegetable: Consider sautéing, steaming, or baking it into different dishes, or simply tossing some into your morning omelet.

Key takeaways

If you haven't tried watercress, it's certainly worth a taste. This leafy green is so densely packed with nutrients, it would be a shame to keep it out of your diet. The peppery flavor pairs nicely with other ingredients, and it's easy to add the nutritious veggie to any main or side dish without much effort.