You Need To Be Eating This Green That We Guarantee You’re Not Eating
by The Candidly Team
Does it feel like at a certain point in life, SO much talk around food and health suddenly switches to all the things we should avoid? Sugar. Alcohol. Pretty much anything that was ever packed into our My Little Pony lunchbox in middle school.
It can all be a bit of a downer. Which is why we get really excited to share the good news in nutrition. The things we need more of. Like this life-extending veggie. Or these three magic foods we ought to eat daily. The precise powers of protein. The superstars of supplements. You get the idea.
And now, for the good news that brought you here today… the mystery green that’s so full of benefits that it literally topped the chart of “Powerhouse Fruits and Vegetables” published by the CDC…
Watercress.
Yup, watercress. The green you may know from picking it off an egg salad sandwich you once settled for at an airport kiosk.
But before you bail on this article the way you bailed on the second half of that sandwich, allow us to convince you why watercress is worth adding to cart.
Or rather allow us along with one of our favorite expert dieticians, Alix Turoff, MS, RD, CPT and a pile of fairly mind-blowing research to convince you.
First off, watercress is tasty. It’s cool, crisp, refreshing, and spicy – sort of like the more sophisticated sister of arugula. So, that’s our pitch.
But here’s what smarter people have to say about its incredible health benefits, listed neatly for your skimming pleasure.
Breakdown Of Health Benefits:
Cancer Prevention
Studies are linking the consumption of watercress to a possible reduced risk of cancer. Watercress happens to have this unpronounceable thing called derivative phenylethyl isothiocyanate (PEITC), a compound that “has antioxidant, anti-inflammatory, bactericidal, and anticarcinogenic properties.” Scientists are studying PEITC for its “great potential to develop a viable strategy for preventing cancer and other associated diseases of the gastrointestinal tract.”
Improved Heart Health
Carotenoids present in watercress have been linked to things like lower blood pressure and reduced risk of heart disease. Some early findings are suggesting it may even help bring down your cholesterol.
Healthier Bones
Watercress is full of Vitamin K along with some crucial minerals like magnesium, calcium, potassium, and phosphorous, which support the health of our bones and help protect against osteoporosis.
Hydration
Watercress has a very high water content (95%) making it a great source of hydration, according to Turoff. Because, let’s face it, drinking the correct amount of water is hard. So hard we wrote a whole hack for it.
Breakdown Of Key Vitamins And Minerals:
Vitamin K
According to Turoff, just 1 cup (34 grams) of watercress provides 85 of the 90 mcg of Vitamin K women need daily, so in just 1 cup, you can meet nearly all of your Vitamin K needs.
Vitamin K, by the way, contributes to bone health, heart health, and the kind of blood clotting that helps us heal.
Vitamin C
Watercress is also a good source of Vitamin C, which assists with things as crucial as boosting our immune system, helping protect against cardiovascular and eye disease, and even reducing the number of wrinkles we get.
Vitamin A
A cup of watercress also carries about 22% of a person’s recommended daily dose of Vitamin A, which aids our vision, immune systems, heart, lungs, and other organ function.
Key Minerals
Calcium
Potassium
Magnesium
And finally, there’s the one thing watercress doesn’t have a lot of. Calories. “One cup of watercress contains only 4 calories, so it's a very low calorie way to add volume to your meals,” noted Turoff.
How To Eat It:
Here, I thought yet another spicy green wouldn’t need recipe ideas, but my editor told me otherwise, so here’s how we love to eat it.
Pesto. Ohhhhh, it’s good this way.
Now that we’re getting into soup season, it’s gorgeous blended into almost any soup to give it a spicy, peppery flave.
Use it as the base to ALL salads and bowls. Throw in heartier lettuce as well, but the flavor of watercress is just so good, especially with recipes with words like “warm harvest” in them (aka the world of butternut squash, goat cheese, and couscous).
Toss it with cold pasta and any other veggies you like. Add chopped salami when you simply can’t go on without a cured meat.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
