Watercress: The Superfood You’re Probably Missing

While spinach and kale are packed with health benefits, another leafy green worth getting to know, is watercress. While less common in everyday cooking, it is considered one of the most nutrient-dense foods you can add to your diet.

In fact, the U.S. Centers for Disease Control and Prevention (CDC) ranked watercress at the very top of its list of powerhouse fruits and vegetables- scoring a perfect 100. It outranked other greens such as Chinese cabbage and Swiss chard. Studies show that watercress is packed with essential vitamins and minerals, including vitamins A, K, and C, as well as magnesium, calcium, and potassium- all of which contribute to overall health.

Though small in size, watercress delivers big health benefits. Adding it to your daily meals can support your body from head to toe- from strengthening bones to detoxifying the liver. Here’s what it does:

1. Supports Bone Health

Watercress is rich in vitamin K and calcium, both of which play crucial roles in maintaining strong bones. Vitamin K works alongside calcium and magnesium to help prevent bone loss and reduce the risk of fractures, especially as we age.

2. May Help Reduce Cancer Risk

Watercress contains natural plant compounds (phytochemicals), including a substance called glucosinolate, which may help slow the growth of cancer cells. Research suggests these compounds can protect DNA from damage and lower the risk of cancers, especially in the digestive tract and lungs.

3. Promotes Liver Function and Detoxification

Thanks to its sulfur content, watercress may help the liver more effectively remove toxins from the body. Since the liver is the body’s main detox organ, supporting its function is key to overall wellness.

4. Supports Heart Health

Watercress is high in antioxidants like beta-carotene and lutein, which help reduce inflammation and oxidative stress. These antioxidants can improve blood vessel function and help lower blood pressure, making watercress a heart-friendly addition to your plate.

A Quick Note on Preparation

Because watercress, like many leafy greens, may contain insects or residues, it’s important to wash it thoroughly before eating. According to rabbinic guidelines, it should be soaked in soapy water and rinsed well before use.

Watercress may not be the most famous leafy green, but it definitely deserves a spot on your plate.