Watercress – The Untouched Superfood

I don't know about you, but I've been enjoying Watercress for many years now, and let me tell you, this incredible vegetable has found a permanent place in our kitchen! In Thailand they call it ‘Pat Naam’, which translates to ‘Water Vegetable.’ It’s a staple at my local fresh foods market, always readily available and remarkably affordable. It's almost too good to be true, but then I stumbled upon a fascinating claim: a source I encountered proclaimed Watercress to be the world's healthiest vegetable. My first reaction was somewhat sceptical. “That's funny,” I thought, “shouldn't broccoli hold that title?” Intrigued, I decided to dig deeper into the world of nutritional research and health benefits surrounding Watercress. What I discovered was truly eye-opening and supported by scientific evidence.

Watercress isn’t just a leafy garnish; it's a powerhouse of nutrients that triumphs over many other greens we often consider super-foods. In recent studies conducted by agricultural scientists and nutrition experts, Watercress has consistently emerged at the top of the list as the healthiest fresh vegetable on our planet. Packed with vitamins A, C, and K, it also boasts high levels of calcium, iron, and magnesium, making it an excellent choice for anyone looking to boost their health. What really surprised me was its impressive antioxidant profile! Watercress is rich in compounds that combat oxidative stress and inflammation in the body. This little green marvel also plays a role in promoting heart health, aiding digestion, and even supporting bone health.

So, step aside kale and quinoa, there's a lucrative new super-food in town that deserves our attention. Watercress not only enhances your salads and smoothies, but it also provides unparalleled health benefits that are backed by science. It's time we all take a closer look at this green wonder and consider integrating it more prominently into our diets. It might just redefine what we think about vegetables and their role in our health! Embrace the power of Watercress, the new health sensation of the vegetable world, and let it elevate your culinary creations while nurturing your body!

The Centers for Disease Control and Prevention (CDC) assigns nutrition density scores to produce based on their concentration of essential vitamins and minerals, providing a guide for health-conscious eaters. Among the usual green contenders like spinach, Swiss chard, and beet greens, whose scores range impressively in the 80s, one vegetable stands head and shoulders above the rest, earning a perfect score of 100: Yes, Watercress!

You might be wondering, “What exactly is watercress?” This remarkable leafy green belongs to the Brassicaceae family, the same family that includes cruciferous vegetables such as cabbage, kale, radishes, and mustard greens. Watercress thrives in fresh bodies of water, often found in streams, ponds, and wetlands. Its scientific name, Nasturtium officinale, translates from Latin to “nose twister,” a title that aptly describes the unique experience of tasting its distinctive leaves. When you take a bite, you are met with a robust, peppery taste that evokes a fascinating blend of arugula and horseradish, offering a delightful kick that can enhance a wide variety of dishes.

Watercress has a rich history that extends back over three thousand years, having been consumed by ancient civilisations such as the Greeks, Persians, and Romans, who valued its distinct taste and nutritional benefits. Remarkably, Watercress was even featured in the menu of the first Thanksgiving, illustrating its long-standing role in human diets. Due to its natural prevalence in damp, temperate regions, some may dismiss Watercress as a mere weed, yet this “weed” boasts a wealth of essential nutrients that make it an incredibly reliable food source.

Interestingly, during the Victorian era in London, street vendors popularised Watercress as a nutritious, affordable snack, bestowing upon it the nickname “poor man’s bread.” Its medicinal properties have been recognised for centuries across Europe and Asia, further solidifying its esteemed status among health enthusiasts. Watercress has a plethora of health benefits. Not only is it higher in vitamin A and potassium compared to your standard leafy greens, but it also packs a vitamin C punch that surpasses that of an orange. This high vitamin C content is what led Captain James Cook to champion Watercress as an effective remedy for scurvy during his adventurous voyages around the globe.

From what I’ve researched, I learnt that while Watercress is an exceptional addition to a balanced diet, sourcing this powerhouse veggie can be a bit of a challenge (Lucky me!). It’s not super common in everyday grocery stores. You’re more likely to find it at specialty markets or health-focused retailers like Whole Foods rather than your typical Safeway. Nevertheless, if you’re fortunate enough to track down this culinary gem, there are countless ways to incorporate Watercress into your meals. You can toss it into salads for an extra peppery crunch, blend it into smoothies for an added nutritional boost, or use it as a vibrant garnish on soups and main dishes. Whether you sauté it with garlic, use it to elevate a sandwich, or blend it into a savoury pesto, Watercress proves to be a versatile and delectable ingredient that enriches both flavour and health.

So, the next time you’re looking to bolster your vegetable intake with something truly unique, seek out Watercress. With its perfect nutrition density score and a storied history that spans millennia, this powerful green is a must-try for anyone eager to enhance their diet and delight their taste buds.

How to Prepare Watercress

As I mentioned at the outset of this article, my commitment to incorporating Watercress into my diet remains unwavering for as long as I reside here. Watercress has become a staple in my meals; while I predominantly savour it in its raw form, my wife occasionally enjoys experimenting with it in her cooking. The younger sprouts of watercress are particularly delightful, boasting a mild taste profile and delightfully tender, hollow stems that lend themselves beautifully to raw preparations. These tender greens are perfect for adding crunch and a touch of freshness to salads, or for elegantly garnishing dishes in place of more traditional ingredients like parsley or cilantro. In contrast, the mature Watercress presents a bolder and more challenging flavour, characterised by an intense peppery kick. The stems of mature Watercress are tougher and more fibrous, a change that necessitates cooking in order to bring out its best culinary potential and to ensure that the texture is enjoyable.

My friend Won, fondly recalls her childhood, where Watercress played a pivotal role in her family’s meals, frequently appearing in stir-fried dishes and fragrant savoury noodle soups. However, she cautions against the pitfalls of overcooking vegetables. Most of you people probably know that the longer you cook veggies, the more vitamins and beneficial compounds are lost. As they break down, nutrients leach into the cooking liquid, leaving you with the mere remnants of the vegetables themselves. That said, this doesn’t mean that raw is always the superior method of preparation. In fact, with mature Watercress, cooking can actually enhance nutrient absorption. By applying gentle heat, you can help transform the tough fibrous stems into a softer texture, making the nutrients more bioavailable to your body. There’s only a limited window for your body to break down and metabolise food before it moves through the digestive system. It’s all about finding the right balance to maximise the nutritional benefits. Ultimately, whether you prefer it raw or cooked, Watercress offers a myriad of possibilities for culinary exploration, allowing both its flavour and nutrients to shine through in a variety of dishes. It’s an ingredient that invites creativity while also contributing to a healthy, well-rounded diet.

The Health Benefits of the Nutritious Watercress

Watercress, often regarded as a culinary gem, is not only a vibrant addition to salads and dishes but also a nutritional powerhouse that deserves a spotlight in our diets. With its incredibly low calorie count, this leafy green surpasses expectations by offering a remarkable concentration of essential nutrients, making it a true representation of nutrient density. Nutrient density refers to the number of nutrients a food contains relative to its calorie content, and in this context, Watercress shines brightly. It has earned the distinguished title of the most nutrient-dense food, as recognised by the US Centers for Disease Control and Prevention (CDC) in their Powerhouse Fruits and Vegetables list. This distinction underscores its exceptional qualities, showing us that we don’t have to sacrifice nutrition for lower calorie options. Just to highlight its impressive nutritional profile: in a mere cup (27 grams) of Watercress, you will find a wealth of vitamins, minerals, and antioxidants that can significantly bolster your health. Here is a closer look at what that single serving contains:

• Vitamin K: Watercress is abundant in this vital vitamin, which is crucial for blood clotting and maintaining strong bones. Just one cup provides a staggering percentage of the daily requirement, contributing to bone health and a reduced risk of fractures.
• Vitamin C: This powerful antioxidant plays a key role in immune function, collagen synthesis, and the maintenance of skin health. Watercress offers a generous amount, bolstering your body’s defences against illness and contributing to overall vitality.
• Calcium: Essential for bone strength and muscular function, the calcium found in watercress supports overall skeletal health, particularly important for people seeking to maintain their bone density as they age.
• Iron: Important for oxygen transport in the blood, iron is another nutrient found in Watercress. Adequate iron intake supports energy levels and can help prevent fatigue, making it an essential component of a balanced diet.
• Antioxidants: Watercress is rich in flavonoids and other antioxidants that help combat oxidative stress in the body, which can lead to chronic diseases and premature ageing.
• Fibre: While technically low in calories, the dietary fibre in Watercress aids digestion and contributes to feelings of fullness, helping maintain a healthy weight.
• In addition to its remarkable array of health benefits, Watercress is a nutritional powerhouse, boasting small quantities of essential nutrients such as vitamin E, thiamine, riboflavin, vitamin B6, folate, and pantothenic acid. It's also rich in minerals like magnesium, phosphorus, potassium, sodium, and copper, making it a valuable addition to a balanced diet.

Incorporating Watercress into your diet is not only about embracing flavour and freshness but also about harnessing an extraordinary source of health benefits. Whether enjoyed raw in salads, blended into smoothies, or lightly sautéed, the crisp, peppery taste of Watercress elevates any meal while making significant contributions to your overall wellness. By making this remarkable leafy green a regular part of your culinary repertoire, you can effortlessly enhance your nutritional intake and pave the way for a healthier lifestyle.

“The easiest diet is, you know, eat vegetables, eat fresh food. Just a really sensible healthy diet like you read about all the time.” - Drew Carey