Watercress is a leafy green vegetable that belongs to the Brassicaceae family, which includes vegetables like broccoli and kale. This peppery, slightly bitter-flavored plant grows in aquatic or semi-aquatic environments and is typically found thriving in shallow streams, ponds, and wetland areas. The little-leaved edible plant is widely available in many countries across the world, particularly in regions with suitable growing conditions. A common ingredient of salads, soups, and sandwiches, you can also make this crunchy leafy green a part of your diet, and enjoy its wellness incentives! Let us check out how.

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Often grown commercially in controlled environments like greenhouses or aquaponic systems to ensure consistent quality and safety, the green leafy watercress has many health benefits and is used in various traditional dishes. Wild watercress grows naturally in many regions across Europe, Asia, North America, Australia, New Zealand, and China. In Japan, watercress is known as ‘nasturtium’ and is a key ingredient in their exotic salads. It is also common in France, Germany, and the Netherlands, where wild and cultivated options are available. In many countries, watercress is found in specialty grocery stores, health food stores, and farmers' markets.

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Nutritional Profile Of Watercress

Calories: 11 kcal

Protein: 2.3 g

Fat: 0.1 g

Carbohydrates: 1.3 g

Fiber: 0.5 g

Sugars: 0.3 g

Vitamin C: 43 mg

Calcium: 81 mg

Iron: 1.4 mg

Magnesium: 21 mg

What Are The Health Benefits Of Watercress?

Here are some incredible health benefits watercress offers:

Boosts Heart Health

Imbued with heart-healthy components, watercress can help in promoting cardiovascular health. By keeping blood pressure in check, (thanks to its potassium content) this leafy green reduces the risk of heart attacks and other cardiac issues.

Promotes Cellular Health

Rich in folate, watercress is essential for cell division, thus providing the necessary nutrients for proper growth and development.

Supports Bone Health

As a significant source of vitamin K, watercress plays a vital role in maintaining strong bones and reducing the risk of fractures.

Lowers Bad Cholesterol

The antioxidants in watercress can enhance cardiovascular health by lowering cholesterol levels and improving blood vessel function.

Prevents Risk Of Cancer

Watercress contains glucosinolates, a group of natural compounds well known for potential cancer-preventive properties, Therefore the vegetable can help to lower the risk of various types of cancer.

Boosts Immunity

Watercress is rich in vitamin C which can help the body fend off infections and support the well-being of the immune system.

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Check out two delicious and easy-to-make recipes from this leafy veggie.

Sautéed Garlic Watercress

Ingredients

  • 1 bunch of fresh watercress
  • 1 tbsp olive oil
  • 1 tbsp sesame oil
  • 5 cloves of minced garlic
  • Salt and pepper, to taste
  • A squeeze of lemon juice
  • Butter

Method

  • Rinse the watercress thoroughly under cold water to remove any grit
  • Heat olive oil over medium heat in a large pan
  • Add the garlic and let it cook until fragrant
  • Add sesame oil
  • Add the watercress and let it sit until it wilts down
  • Season with salt and pepper and butter
  • Squeeze a little lemon juice
  • Enjoy the sautéed watercress as a side dish or mix it into pasta, grain bowls, or salads!

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Creamy Watercress Soup

Ingredients

  • 1 tablespoon olive oil or butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2-3 medium potatoes, peeled and diced
  • 4 cups vegetable or chicken broth
  • 1 bunch of fresh watercress
  • 1 cup heavy cream or coconut milk
  • Salt and pepper, to taste
  • Lemon juice, for garnish

Method

  • Heat the butter or olive oil in a pan
  • Add the chopped onion and garlic
  • Sauté until it becomes translucent
  • Add the potatoes and pour in the broth to the pot
  • Let it simmer until the potatoes are tender
  • Add the watercress and cook for another five minutes
  • Remove the pot from the heat
  • Using a blender, blend the soup
  • Add the heavy cream or coconut milk
  • Season with salt and pepper
  • Drizzle with a bit of lemon juice if desired. Enjoy hot!
  • Enjoy thick, creamy watercress soup- a perfect dish for any occasion!

(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)

Author Profile: Preeti Sharma

Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.

References:

A Narrative Review on Therapeutic Potentials of Watercress in Human Disorders

Esmaeel Panahi Kokhdan , Hadi Khodabandehloo

https://pmc.ncbi.nlm.nih.gov/articles/PMC8123986/

https://www.arcjournals.org/pdfs/ijmpnp/v5-i3/2.pdf