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September 30, 2024
Birgitta Dunckel
Superfood watercress: The inconspicuous aquatic plant contains countless healthy minerals and vitamins, such as vitamin C, vitamin A, iron, and zinc
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Das "Centers for Disease Control and Prevention (CDC)" – the American equivalent of the Robert Koch Institute – awarded watercress 100 out of 100 points – no other vegetable could show such a high nutrient density. This put watercress ahead of Chinese cabbage with just under 91.99 points in second place, bronze goes to chard, which can score with a nutrient density of 89.27.
Watercress received the highest award thanks to its nutrient density, which means the ratio of nutrients to calorie content. The higher the nutrient density of a food, the more vitamins , minerals and antioxidants it contains per calorie and gram.
Interesting to know: Of the 41 foods studied by the CDC, the lemon managed to reach 28th place. Although it is the healthiest fruit in the world, it is surpassed by 27 vegetables.
It belongs to the family of cruciferous vegetables, as do kale, broccoli, Chinese cabbage, arugula, Brussels sprouts, and kohlrabi. Watercress grows near water, which is why it is also called watercress. Typical of it are the round, dark green, and fleshy leaves and the white flowers.
Stems and leaves are edible and taste a bit like mustard. Responsible for the taste are mustard oils, which is why watercress is also often used as an ingredient in soups, salads, and smoothies for an extra spicy kick.
In it there are countless vitamins, minerals, and secondary plant compounds. These include vitamins A, K, E, C, and B9 (folic acid) as well as the minerals calcium , magnesium, phosphorus, potassium, iron , zinc and sodium.
Studies show that a variety of effective plant compounds in the leaves are both antioxidant and antibacterial , anti-cancer, anti-inflammatory , heart-protective and liver-protective.
Although you can cook watercress, it's better to eat it raw to fully benefit from its health properties. Cooking or frying loses Vitamin C and B vitamins. It should be served cold, for example in salads, sandwiches, as a topping on warm dishes, or in smoothies. That's when its concentrated nutrient power is effective.
Watercress also contains fiber , but its content is not as high as in other cruciferous vegetables. Example: One cup of cooked broccoli provides about 5 grams, while one cup of watercress contains less than 1 gram.
However, since fiber is important in our diet, watercress should not be the only cruciferous vegetable on the menu. Nutrition experts advise: Even if watercress is the healthiest of all vegetables, it is better to eat a wide range of vegetables and fruits to ensure a balanced variety of nutrient intake.
