[ad_1]

This Underrated Veggie Has Been Ranked The Most Nutrient-Dense Produce To Buy

Photo by Heather Barnes on Unsplash

Move over, kale. Step aside, spinach. There’s a new superfood champion in town, and it’s been hiding in plain sight at your local grocery store. According to the Centers for Disease Control and Prevention (CDC), watercress has earned the title of the world’s most nutrient-dense vegetable—achieving a perfect score of 100 out of 100 in their comprehensive ranking of “powerhouse fruits and vegetables.”

Yes, you read that correctly. A perfect score. Not spinach, not Brussels sprouts, not even the beloved kale. Watercress stands alone at the top, outperforming 46 other fruits and vegetables in nutrient density.

If you’re like most people, you’ve probably walked right past this peppery leafy green in the produce aisle without giving it a second thought. Maybe you’ve seen it garnishing a fancy restaurant plate, or perhaps you dismissed it as just another salad ingredient. But this unassuming aquatic vegetable packs more vitamins, minerals, and disease-fighting compounds per calorie than any other produce on the planet.

In this comprehensive guide, we’ll explore what makes watercress so extraordinarily nutritious, how it can transform your health, where to find it, and the easiest ways to incorporate this powerhouse vegetable into your daily diet. By the end, you’ll understand why watercress deserves a permanent spot in your shopping cart.

What Is Watercress?

Photo by Markus Spiske on Unsplash

Watercress (scientific name: Nasturtium officinale) is an aquatic perennial plant that belongs to the Brassicaceae family—the same plant family that gives us broccoli, cauliflower, kale, and cabbage. The name “Nasturtium” actually comes from Latin words meaning “nose twister,” a reference to its pungent, peppery aroma that can make your nose wrinkle.

Unlike most vegetables that grow in soil, watercress thrives in or alongside flowing water—streams, springs, and shallow ponds. This unique growing environment contributes to its exceptional nutritional profile, as the plant draws minerals directly from pristine water sources.

A Vegetable with Ancient Roots

Watercress isn’t a trendy newcomer to the culinary scene—it’s actually one of the oldest known leafy vegetables consumed by humans, with a history stretching back over 3,000 years.

Historical Highlights:

• Ancient Greece (400 BC): Hippocrates, the “father of medicine,” strategically located his first hospital on the island of Kos next to a stream specifically so he could grow watercress to treat his patients. Even then, its medicinal properties were well recognized.
• Persian Empire: Ancient Persians fed watercress to young soldiers, believing it made them strong and brave.
• Roman Empire: Romans consumed watercress to prevent baldness and used it to treat mental illnesses. They called it “nasturtium,” meaning “nose twister.”
• Victorian England: Street vendors sold bunches of watercress as an inexpensive snack to working-class people, earning it the nickname “poor man’s bread.” It was so abundant and affordable that it became a staple food for those who couldn’t afford more expensive vegetables.
• First Thanksgiving: Watercress was even on the menu at the first Thanksgiving celebration in America.
• Captain James Cook’s Voyages (1768-1771): The famous explorer used watercress to prevent scurvy among his crew during his circumnavigation of the globe, as it’s incredibly high in vitamin C.

This long history isn’t just interesting trivia—it’s a testament to watercress’s enduring value as both food and medicine across cultures and centuries.

The CDC Study: How Watercress Earned Its Perfect Score

Photo by National Cancer Institute on Unsplash

In 2014, researcher Jennifer Di Noia at William Paterson University conducted a landmark study published in the CDC journal Preventing Chronic Disease. The goal was to identify and rank “powerhouse fruits and vegetables” (PFVs)—foods most strongly associated with reduced chronic disease risk.

The Methodology

The study evaluated 47 fruits and vegetables based on their concentration of 17 essential nutrients that are critical for preventing chronic disease:

The 17 Qualifying Nutrients:

• Vitamins: A, B6, B12, C, D, E, K
• Minerals: Potassium, calcium, iron, zinc
• Other: Fiber, protein, riboflavin, niacin, folate, thiamin

To earn “powerhouse” status, a food had to provide on average 10% or more of the daily value of these nutrients per 100 calories. The nutrient density score was calculated by dividing the nutrient adequacy score by the food’s energy density, creating a measure of nutritional bang for your caloric buck.

The Results: Watercress Reigns Supreme

Out of the 47 fruits and vegetables evaluated, 41 met the powerhouse criteria. But watercress didn’t just qualify—it soared to the top with a perfect score of 100, meaning it provides 100% of the daily value for the qualifying nutrients per 100 calories.

Top 10 Most Nutrient-Dense Vegetables:

1. Watercress: 100.00
2. Chinese cabbage (bok choy, napa): 91.99
3. Chard: 89.27
4. Beet greens: 87.08
5. Spinach: 86.43
6. Chicory: 73.36
7. Leaf lettuce: 70.73
8. Parsley: 65.59
9. Romaine lettuce: 63.48
10. Collard greens: 62.49

For comparison, here’s where some popular vegetables ranked:

• Kale: 49.07
• Broccoli: 34.89
• Brussels sprouts: 32.23
• Carrots: 30.57
• Sweet potato: 10.51

And some didn’t even make the powerhouse cut:

• Blueberries, cranberries, garlic, onion, raspberries, and tangerines all scored below 10

What Makes This Score So Remarkable

To put watercress’s perfect score in perspective: eating just 3 cups (about 100 grams) of watercress provides only 11 calories but delivers more than 100% of your daily needs for vitamins A, C, and K, along with substantial amounts of calcium, iron, folate, and dozens of powerful plant compounds.

By comparison, to get the same nutritional density from many other vegetables, you’d need to consume significantly more calories or volume. Watercress delivers maximum nutrition with minimum calories—the ultimate definition of a superfood.

The Impressive Nutritional Profile of Watercress

Photo by Dan Gold on Unsplash

Let’s break down exactly what you get when you eat watercress. Prepare to be amazed.

Nutrition Facts: Per 100g (about 3 cups chopped)

Basic Nutrients:

• Calories: 11 kcal
• Water content: 95%
• Protein: 2.3 g
• Carbohydrates: 1.3 g
• Fiber: 0.5 g
• Fat: 0.1 g
• Sugar: 0.2 g

Vitamins (% of Daily Value):

• Vitamin K: 312% DV (250 mcg)
• Vitamin C: 72% DV (43 mg)
• Vitamin A: 64% DV (3191 IU)
• Vitamin B2 (Riboflavin): 7% DV
• Vitamin B6: 7% DV
• Vitamin E: 5% DV
• Folate: 2% DV (9 mcg)
• Vitamin B3 (Niacin): 1% DV

Minerals (% of Daily Value):

• Calcium: 12% DV (120 mg)
• Manganese: 12% DV
• Potassium: 8% DV (330 mg)
• Magnesium: 5% DV (21 mg)
• Phosphorus: 6% DV (60 mg)
• Iron: 2% DV (0.2 mg)

Powerful Phytochemicals:

• Beta-carotene: 1914 mcg
• Lutein and zeaxanthin: 5767 mcg
• Glucosinolates: Including gluconasturtiin
• Isothiocyanates: Particularly phenethyl isothiocyanate (PEITC)
• Flavonoids: Over 40 different types
• Phenolic compounds: More than most other vegetables
• Alpha-lipoic acid: A powerful antioxidant
• Omega-3 fatty acids: 7.8 mg
• Omega-6 fatty acids: 4.1 mg

What Makes Watercress Nutritionally Unique

1. More Vitamin C Than Oranges Ounce for ounce, watercress contains more vitamin C than oranges. Just 100g provides 43mg of vitamin C—nearly three-quarters of your daily needs.

2. More Calcium Than Milk Watercress is an excellent plant-based source of calcium, with 120mg per 100g. That’s 12% of your daily needs from a vegetable with virtually no calories.

3. More Iron Than Spinach (That’s Actually Absorbable) While spinach is famous for iron content, watercress has a secret weapon: its high vitamin C content enhances iron absorption. The vitamin C in watercress converts plant-based iron (non-heme iron) into a form that’s more easily absorbed by your body—similar to the highly absorbable heme iron found in meat.

4. Bone-Building Vitamin K Powerhouse With 312% of your daily vitamin K needs in just 100g, watercress is one of the richest sources of this crucial bone-building vitamin. Vitamin K is essential for calcium absorption and bone mineralization.

5. Antioxidant Champion A study comparing 12 different cruciferous vegetables found that watercress contained over 40 unique flavonoids and outperformed all other vegetables in total phenolic content and free radical neutralizing ability.

10 Evidence-Based Health Benefits of Watercress

Photo by Robina Weermeijer on Unsplash

The CDC doesn’t classify watercress as a “powerhouse vegetable” for nothing. This designation specifically refers to foods most strongly associated with reduced chronic disease risk. Here’s what the research shows about watercress’s health benefits.

1. Powerful Cancer-Fighting Properties

Watercress has demonstrated remarkable anticancer effects in multiple studies, making it one of the most promising vegetables for cancer prevention.

The Science: Watercress is exceptionally rich in glucosinolates—sulfur-containing compounds that break down into isothiocyanates when you chew or chop the vegetable. The primary isothiocyanate in watercress is phenethyl isothiocyanate (PEITC), which has shown powerful anticancer effects.

How It Works:

• Protects DNA from damage: A study in the American Journal of Clinical Nutrition found that eating 85g of raw watercress daily for 8 weeks significantly increased antioxidant status and reduced DNA damage caused by free radicals.
• Blocks carcinogen activation: PEITC inactivates cancer-causing chemicals before they can damage cells. In one study, smokers who ate 56.8g of watercress for 3 days showed inhibited activation of NNK, a major tobacco carcinogen.
• Triggers cancer cell death: Watercress compounds induce apoptosis (programmed cell death) specifically in cancer cells while leaving healthy cells unharmed.
• Inhibits tumor growth and spread: PEITC interferes with hypoxia-inducible factor (HIF), a protein critical for tumor growth. By turning off this signal, watercress starves tumors and slows metastasis.
• Enhances detoxification: Watercress increases production of phase II detoxification enzymes, helping the body eliminate carcinogens more efficiently.

Specific Cancer Types: Research has demonstrated watercress’s protective effects against:

• Colon cancer: Protects colon cells (HT29 cell line) from DNA damage
• Lung cancer: Particularly beneficial for preventing smoking-related lung cancer
• Breast cancer: Sulforaphane and isothiocyanates suppress breast cancer cell growth
• Prostate cancer: Studies show reduced prostate cancer progression
• Skin cancer: Isothiocyanates prevent skin cancer development
• Liver cancer: Protects liver cells (HepG2) from DNA damage
• Pancreatic cancer: Shows protective effects in animal studies

2. Supports Cardiovascular Health

Watercress provides comprehensive heart protection through multiple mechanisms.

Blood Pressure Regulation:

• Contains high levels of dietary nitrates, which the body converts to nitric oxide
• Nitric oxide relaxes blood vessels, improving blood flow and lowering blood pressure
• A study in the British Journal of Clinical Pharmacology found that nitrate-rich foods like watercress reduce blood pressure and prevent platelet buildup

Cholesterol Management:

• Animal studies show watercress extract lowers LDL (“bad”) cholesterol and triglycerides
• Fiber content helps reduce cholesterol absorption in the gut
• Antioxidants prevent oxidation of LDL cholesterol, which is a key step in atherosclerosis development

Improved Vascular Function:

• Preserves and improves endothelial function (the health of blood vessel linings)
• Reduces inflammation in blood vessels
• Prevents arterial stiffness

Heart Disease Prevention: A robust meta-analysis of human studies demonstrated that high intake of green leafy vegetables like watercress significantly reduces the incidence of cardiovascular disease. Researchers attribute these protective effects to the combined power of antioxidants, particularly carotenoids like beta-carotene, lutein, and zeaxanthin.

3. Builds and Maintains Strong Bones

Watercress is a triple threat for bone health, providing three critical nutrients in abundance.

Vitamin K (312% DV per 100g):

• Essential for bone formation and mineralization
• Activates osteocalcin, a protein that binds calcium to bone matrix
• Deficiency linked to increased fracture risk and osteoporosis
• One study found that adequate vitamin K intake reduces hip fracture risk by 65%

Calcium (12% DV per 100g):

• The primary building block of bone tissue
• Critical throughout life but especially important for children, teens, and adults over 50
• Plant-based calcium source for vegans and those avoiding dairy

Magnesium (5% DV per 100g):

• Converts vitamin D into its active form, which is necessary for calcium absorption
• Directly involved in bone formation
• Helps prevent osteoporosis

The Bottom Line: Regular watercress consumption can help maintain bone density, reduce fracture risk, and prevent osteoporosis—particularly important as we age.

4. Enhances Athletic Performance and Recovery

Recent research suggests watercress may give athletes a competitive edge.

Reduced Exercise-Induced Inflammation: A small study of 10 healthy males examined the effects of watercress supplementation on post-exercise inflammation. Researchers found that both short-term (2 hours before exercise) and long-term (8 weeks) watercress supplementation significantly decreased inflammatory markers after intense exercise.

A second study with 19 participants found that eating 85g of watercress after a 30-minute high-intensity workout resulted in higher anti-inflammatory markers compared to controls.

Improved Blood Flow: The nitrates in watercress increase nitric oxide production, which:

• Dilates blood vessels
• Improves oxygen delivery to muscles
• Enhances exercise efficiency
• May improve endurance and reduce fatigue

Antioxidant Protection: Intense exercise generates free radicals that can damage muscle tissue. Watercress’s exceptional antioxidant content neutralizes these free radicals, potentially speeding recovery and reducing muscle soreness.

5. Protects Eye Health and Vision

Photo by Amanda Dalbjörn on Unsplash

Watercress is extraordinarily rich in eye-protecting compounds.

Lutein and Zeaxanthin (5767 mcg per 100g): These carotenoids are concentrated in the retina, particularly the macula—the part of the eye responsible for sharp, central vision.

Benefits:

• Filter harmful blue light: Act as natural sunglasses, protecting retinal cells from damaging wavelengths
• Neutralize free radicals: Protect the retina from oxidative stress
• Prevent macular degeneration: The leading cause of blindness in older adults. Studies show higher intake of lutein and zeaxanthin significantly reduces risk.
• Reduce cataract risk: These compounds help maintain lens clarity
• Improve visual function: May enhance contrast sensitivity and reduce glare

Vitamin A (64% DV per 100g):

• Essential for rhodopsin production, the protein that allows you to see in low light
• Maintains the cornea and conjunctiva
• Deficiency leads to night blindness and dry eyes

Regular consumption of watercress may help preserve vision and reduce age-related eye diseases.

6. Supports Healthy Blood Sugar Regulation

For those managing diabetes or trying to prevent it, watercress offers multiple benefits.

Fiber Content: Though watercress contains less fiber than some vegetables, the fiber it does have slows sugar absorption, preventing blood sugar spikes after meals.

Alpha-Lipoic Acid: This powerful antioxidant compound in watercress has been extensively studied for diabetes:

• Improves insulin sensitivity: Helps cells respond better to insulin
• Reduces insulin resistance: A key factor in type 2 diabetes
• Lowers blood sugar: Studies show supplemental alpha-lipoic acid reduces fasting glucose
• Prevents diabetic complications: Protects nerves, kidneys, and eyes from diabetes-related damage
• Reduces diabetic neuropathy: The FDA has approved alpha-lipoic acid for treating nerve damage in diabetics

Antioxidant Protection: Diabetes increases oxidative stress, which damages blood vessels, nerves, and organs. Watercress’s high antioxidant content helps neutralize this oxidative damage.

Clinical Evidence:

• A 2019 study on 60 women with gestational diabetes found that alpha-lipoic acid supplementation reduced several markers of the condition
• A 2019 study on 135 type 2 diabetics showed that 600mg of alpha-lipoic acid significantly improved multiple signs of diabetes

7. Boosts Immune System Function

Watercress provides comprehensive immune support through several mechanisms.

Vitamin C (72% DV per 100g):

• Stimulates production and function of white blood cells
• Enhances the activity of natural killer cells that fight infections
• Acts as an antioxidant, protecting immune cells from damage
• Supports the skin barrier, your first line of defense against pathogens

Vitamin A (64% DV per 100g):

• Essential for maintaining the integrity of mucosal surfaces (respiratory tract, digestive tract)
• Supports T-cell function and antibody production
• Critical for the body’s first-line defenses

Phytonutrients: Watercress’s glucosinolates and isothiocyanates have antimicrobial properties and help regulate immune responses, preventing both under-activity (increased infection risk) and over-activity (autoimmune conditions).

Anti-Inflammatory Effects: Chronic inflammation suppresses immune function. Watercress’s powerful anti-inflammatory compounds help maintain optimal immune system performance.

8. Promotes Healthy, Youthful Skin

Photo by Fleur Kaan on Unsplash

As Francis Bacon said in the early 1600s, watercress “doth restore the wanted bloom to the cheeks of old-young ladies.” Modern science confirms this wasn’t just poetic fancy.

Collagen Production: Vitamin C is essential for producing collagen, the protein that gives skin its structure, firmness, and elasticity. Without adequate vitamin C, collagen synthesis falters, leading to:

• Fine lines and wrinkles
• Sagging skin
• Poor wound healing
• Fragile skin that bruises easily

Antioxidant Protection: Free radicals from sun exposure, pollution, and normal metabolism damage skin cells and accelerate aging. Watercress’s glucosinolates and other antioxidants neutralize these free radicals, protecting skin cells and maintaining a youthful appearance.

Anti-Inflammatory Action: Skin inflammation contributes to acne, rosacea, eczema, and premature aging. Watercress’s anti-inflammatory compounds help calm irritated skin.

Sulfur Content: Watercress contains bioavailable sulfur, which supports the production of keratin and collagen—both crucial for healthy skin, hair, and nails.

9. Supports Thyroid Function (With One Important Caveat)

Watercress provides iodine and selenium, two minerals essential for thyroid hormone production. However, there’s an important consideration for people with thyroid conditions.

The Benefit:

• Selenium: Helps convert inactive thyroid hormone (T4) to active form (T3)
• Supports immune function in autoimmune thyroid conditions

The Caveat: Like all cruciferous vegetables, watercress contains compounds called goitrogens that can interfere with iodine metabolism when consumed in very large amounts. For most people, this is not a concern. However, individuals with hypothyroidism or iodine deficiency should:

• Cook watercress rather than eating it raw (cooking reduces goitrogen activity)
• Ensure adequate iodine intake
• Eat watercress in moderation
• Consult with a healthcare provider about appropriate intake levels

For people with healthy thyroid function, watercress in normal dietary amounts is perfectly safe and beneficial.

10. Enhances Detoxification and Liver Health

Your liver processes and eliminates toxins daily. Watercress supports this crucial function.

Phase II Detoxification: The isothiocyanates in watercress, particularly PEITC, boost the activity of phase II detoxification enzymes. These enzymes neutralize toxins and carcinogens, making them water-soluble so they can be excreted through urine or bile.

Glutathione Production: Watercress supports glutathione synthesis—your body’s master antioxidant and critical detoxification molecule.

Liver Protection: Research shows watercress extract protects the liver from injury caused by:

• Cholestatic hepatic injury
• Gamma radiation
• Arsenic toxicity
• Acetaminophen (Tylenol) overdose

Natural Cleansing: The sulfur compounds in watercress support the liver’s natural detoxification pathways, helping eliminate environmental toxins, metabolic waste products, and excess hormones.

How Watercress Compares to Other “Superfoods”

Photo by Nadine Primeau on Unsplash

Let’s put watercress head-to-head with vegetables commonly marketed as superfoods.

Watercress vs. Kale

Nutrient Density Score:

• Watercress: 100.00
• Kale: 49.07

Winner: Watercress by a landslide

Why Watercress Wins:

• More than double the nutrient density of kale
• Higher vitamin C content (43mg vs 120mg per 100g for kale, but kale has more calories)
• More bioavailable iron (thanks to high vitamin C)
• Superior antioxidant profile
• Significantly fewer calories (11 vs 35 per 100g)

Where Kale Shines:

• Higher fiber content
• More protein
• Easier to find in stores
• Hardier texture for cooking

Watercress vs. Spinach

Nutrient Density Score:

• Watercress: 100.00
• Spinach: 86.43

Winner: Watercress, but it’s closer

Why Watercress Wins:

• Perfect nutrient density score
• More vitamin C (43mg vs 28mg per 100g)
• More calcium (120mg vs 99mg per 100g)
• Better iron absorption due to higher vitamin C
• More potent cancer-fighting glucosinolates

Where Spinach Shines:

• More widely available
• Higher folate content
• Milder flavor (easier for picky eaters)
• More versatile in cooking
• Higher protein content

Watercress vs. Arugula

Nutrient Density Score:

• Watercress: 100.00
• Arugula: 37.65

Winner: Watercress decisively

Similarity: Both have peppery flavors and are cruciferous vegetables

Why Watercress Wins:

• Nearly 3x the nutrient density
• More vitamins A, C, and K
• Higher mineral content
• More powerful phytochemical profile

Where Arugula Shines:

• Easier to find
• More popular in restaurants
• Some prefer the flavor
• Excellent source of nitrates for heart health

Watercress vs. Broccoli

Nutrient Density Score:

• Watercress: 100.00
• Broccoli: 34.89

Winner: Watercress by far

Why Watercress Wins:

• Nearly 3x the nutrient density
• More vitamins A, C, and K per calorie
• Higher mineral content per calorie
• More diverse phytochemical profile

Where Broccoli Shines:

• Much higher fiber (2.6g vs 0.5g per 100g)
• More substantial texture
• More versatile for cooking
• Contains unique compounds like sulforaphane
• More familiar to most people

The Bottom Line

While all leafy greens and cruciferous vegetables offer substantial health benefits, watercress stands alone in its nutrient density. If you’re looking to maximize nutrition with minimal calories, watercress is scientifically proven to be your best choice.

However, variety is still important. The ideal approach is to eat a rainbow of vegetables, with watercress as a nutritional star player.

Where to Find Watercress and How to Buy It

Photo by Nico Smit on Unsplash

Now that you’re convinced about watercress’s benefits, where do you actually find it?

Where to Look

Grocery Stores:

• Look in the salad greens section (not near herbs)
• Usually near arugula, spinach, and mixed greens
• Commonly sold in plastic clamshell containers or bags
• Sometimes sold in bunches with roots still attached, standing in shallow water
• More common in upscale grocers (Whole Foods, Fresh Market, Sprouts)
• Increasingly available at mainstream chains (Target, Kroger, Safeway)

Farmers Markets:

• Available seasonally (typically spring through fall)
• April through September peak season in most regions
• Look for vendors with other specialty greens
• May find wild watercress harvested from clean water sources
• Often fresher and more flavorful than grocery store options
• Sometimes available as baby watercress (smaller, milder leaves)

Asian Markets:

• Very popular in Asian cuisines
• Often less expensive than mainstream grocery stores
• May be sold in larger bunches
• Usually very fresh due to high turnover

Growing Your Own:

• Easiest option if you have access to flowing water
• Can be grown in containers with frequent water changes
• Seeds or cuttings readily available online
• Grows very quickly (ready to harvest in 4-6 weeks)

Online Delivery:

• Available through services like Instacart, Amazon Fresh, and Thrive Market
• Specialty produce companies ship fresh watercress nationwide
• Check reviews for freshness quality

Choosing Fresh, High-Quality Watercress

What to Look For:

✓ Crisp, sturdy leaves with vibrant dark green color ✓ Perky, firm stems that snap when bent ✓ No yellowing or browning on leaves or stems ✓ Fresh, clean scent with slight peppery aroma ✓ No slimy or mushy spots ✓ Baby watercress in bags tends to be milder and more tender than mature bunches

What to Avoid:

✗ Wilted or limp leaves ✗ Yellow, brown, or black discoloration ✗ Slimy texture ✗ Strong, unpleasant odor ✗ Visible mold or deterioration ✗ Dry, brittle stems

Bunch vs. Bagged:

Bunched Watercress (stems in water):

• Usually more mature with larger leaves
• More intense, peppery flavor
• Better for cooking
• Requires trimming thick stems
• Often less expensive

Bagged Baby Watercress:

• Pre-washed and ready to use
• Tender leaves with mild flavor
• Ideal for salads and raw preparations
• No trimming needed
• Usually more expensive but convenient

Price Expectations

Watercress pricing varies by location and season:

• Bunched watercress: $1-3 per bunch (typically 3-4 oz)
• Bagged watercress: $3-5 per 4-oz package
• Farmers market: Often $2-4 per bunch
• Organic: Add $1-2 to standard prices

While not the cheapest vegetable, watercress is relatively affordable given its extraordinary nutritional value. A little goes a long way—3 cups of watercress (about one package) has only 11 calories but delivers a full day’s worth of several essential nutrients.

How to Store Watercress for Maximum Freshness

Photo by Ello on Unsplash

Watercress is 95% water, making it highly perishable. Proper storage is crucial to maintain freshness and nutritional value.

Storage Methods

For Bagged Watercress:

1. Keep in original sealed bag if unopened
2. Store in the coldest part of your refrigerator (usually the back of the bottom shelf)
3. Once opened, wrap in a slightly damp paper towel
4. Place in a plastic bag with corners open for air circulation
5. Store in crisper drawer
6. Use within 2-3 days for best quality

For Bunched Watercress:

Method 1: The Bouquet Method (Recommended)

1. Trim about 1/2 inch off the bottom of stems
2. Fill a jar or glass with 2-3 inches of cold water
3. Place watercress stems in water (like a bouquet of flowers)
4. Cover loosely with a plastic bag
5. Store in refrigerator
6. Change water every 1-2 days
7. Stays fresh for 4-5 days

Method 2: Damp Paper Towel Method

1. Gently wrap unwashed watercress in a damp (not wet) paper towel
2. Place in a plastic bag or airtight container
3. Store in crisper drawer
4. Stays fresh for 2-3 days

Important Storage Tips

DO:

• Keep watercress very cold (32-35°F is ideal)
• Store away from ethylene-producing fruits (apples, bananas, tomatoes)
• Check daily and remove any yellowing or slimy leaves
• Use the “first in, first out” method if you buy multiple batches

DON’T:

• Wash before storing (moisture accelerates spoilage)
• Store in a sealed container without ventilation
• Leave at room temperature for more than 30 minutes
• Freeze fresh watercress (it becomes mushy when thawed)

Signs Watercress Has Gone Bad

Discard watercress if you notice:

• Yellow or brown leaves
• Slimy texture
• Strong, unpleasant odor
• Mold growth
• Complete wilting

Can You Freeze Watercress?

While you can freeze watercress, it’s not recommended for salads as the texture becomes very soft when thawed. However, frozen watercress works fine for:

• Soups
• Smoothies
• Cooked dishes
• Pesto

How to Freeze:

1. Wash and thoroughly dry watercress
2. Chop if desired
3. Place in ice cube trays
4. Fill with water or olive oil
5. Freeze
6. Transfer cubes to freezer bags
7. Keeps for up to 6 months

How to Prepare and Use Watercress

Photo by Conscious Design on Unsplash

One of watercress’s best features is how easy it is to prepare. Unlike some vegetables that require extensive prep work, watercress goes from package to plate in minutes.

Basic Preparation

For Bagged Watercress:

1. No prep needed if pre-washed (check package)
2. If you want to rinse anyway, use cold water
3. Spin dry in salad spinner or pat with paper towels
4. Remove any thick stems if desired
5. Ready to use!

For Bunched Watercress:

1. Fill a large bowl with cold water
2. Swish watercress around to remove dirt or grit
3. Lift out and repeat if water is dirty
4. For sandy watercress, change water 2-3 times
5. Trim off thick, tough stems at the bottom (about 1-2 inches)
6. Remove yellowed or damaged leaves
7. Spin dry or pat with paper towels
8. You can use both leaves and tender stems

Quick Prep Tips:

• Watercress doesn’t need to be chopped for most uses
• Leave whole for salads to showcase its delicate structure
• Chop coarsely for soups, stir-fries, or mixing into other dishes
• Use kitchen shears for quick, easy cutting
• Keep some stems—they’re tender and nutritious

Raw vs. Cooked: What’s Better?

The Nutritional Debate:

Raw Watercress:

• Preserves heat-sensitive vitamin C
• Maintains crisp texture
• Strongest peppery flavor
• Keeps glucosinolates intact (though chewing activates them)
• Maximum enzyme activity

Cooked Watercress:

• Makes nutrients more bioavailable (easier to digest and absorb)
• Reduces goitrogen content (better for those with thyroid concerns)
• Softens flavor (less peppery)
• Breaks down fiber, improving digestibility
• Some vitamin C is lost, but most minerals remain

The Verdict: Both are healthy! The CDC study used raw watercress data, but cooked watercress still retains most of its impressive nutritional profile. The most important thing is to eat it in whatever form you’ll actually enjoy and consume regularly.

Best Practices for Cooking:

• Don’t overcook: Watercress wilts quickly (1-3 minutes)
• Use high heat, short time: Stir-frying and quick sautéing preserve more nutrients
• Add at the end: When adding to soups or stews, stir in watercress during the last minute of cooking
• Steam briefly: 2-3 minutes maximum
• Save the cooking liquid: If boiling or blanching, use the nutrient-rich liquid for soups or smoothies

20 Delicious Ways to Eat Watercress

Photo by Anna Pelzer on Unsplash

Watercress’s peppery, slightly mustard-like flavor makes it incredibly versatile. Here are 20 easy ways to incorporate this superfood into your diet.

Raw Preparations

1. Simple Salad Base Replace lettuce or mixed greens with watercress in any salad. Its peppery bite adds instant flavor and nutritional boost. Pair with:

• Sliced apples and walnuts
• Citrus segments and avocado
• Roasted beets and goat cheese
• Strawberries and almonds

2. Classic Watercress Salad Ingredients:

• 6 oz watercress
• 1 Granny Smith apple, thinly sliced
• 1/4 red onion, thinly sliced
• 2 oz Pecorino Romano or Parmesan, shaved
• 1/4 cup toasted almonds or walnuts
• Simple vinaigrette (olive oil, lemon juice, Dijon, salt, pepper)

3. Watercress Sandwiches A British classic! Perfect for tea time or lunch:

• Butter thin-sliced white or whole wheat bread
• Layer with fresh watercress
• Light sprinkle of sea salt
• Cut into triangles or fingers Variations: Add cucumber, cream cheese, or smoked salmon

4. Watercress on Burgers Use in place of lettuce for a peppery kick. The robust flavor stands up beautifully to:

• Beef burgers
• Turkey burgers
• Veggie burgers
• Grilled chicken sandwiches

5. Green Smoothies Add a handful of watercress to your morning smoothie. The sweetness of fruit balances the peppery notes. Try:

• Watercress + apple + banana + ginger
• Watercress + pineapple + mango + coconut water
• Watercress + cucumber + lime + mint

6. Watercress Pesto Swap basil for watercress in your favorite pesto recipe:

• 2 cups watercress
• 1/3 cup nuts (pine nuts, walnuts, or almonds)
• 1/3 cup Parmesan
• 2 garlic cloves
• 1/2 cup olive oil
• Salt and pepper Blend until smooth. Use on pasta, sandwiches, or as a marinade.

7. Avocado Toast Topper Upgrade your avocado toast by adding a generous handful of fresh watercress on top. The peppery bite complements the creamy avocado perfectly.

8. Grain Bowls Add watercress to Buddha bowls, quinoa bowls, or rice bowls. It adds freshness and a nutritional punch that pairs well with:

• Roasted sweet potato
• Chickpeas
• Tahini dressing
• Roasted vegetables

Cooked Preparations

9. Stir-Fried Watercress with Garlic and Ginger A classic Chinese preparation that’s quick and delicious: Method:

• Heat wok or large pan over high heat
• Add 1 tbsp oil, fresh ginger slices, minced garlic
• Add whole bunch of watercress
• Stir-fry for 1-2 minutes until just wilted
• Season with soy sauce, sesame oil, white pepper
• Serve immediately

10. Watercress Soup A elegant, vibrant green soup: Basic Recipe:

• Sauté onions and garlic in butter
• Add diced potatoes and chicken stock
• Simmer until potatoes are tender
• Add large bunches of watercress
• Simmer 3-5 minutes
• Blend until smooth
• Stir in cream
• Season with salt and pepper

11. Wilted Watercress Side Dish The simplest preparation:

• Steam watercress for 2-3 minutes until just wilted
• Toss with butter, salt, lemon juice
• Serve immediately Perfect alongside steak, fish, or chicken

12. Creamed Watercress A steakhouse classic:

• Wilt watercress in butter
• Add cream, garlic, a touch of jalapeño
• Reduce until thickened
• Season with salt and pepper

13. Watercress Omelet or Frittata Add chopped watercress to eggs along with:

• Goat cheese or feta
• Diced tomatoes
• Sautéed mushrooms The watercress wilts slightly from the egg’s heat, creating a perfect balance.

14. Pasta with Watercress Toss hot pasta with:

• Watercress pesto (see recipe #6)
• OR Fresh watercress + olive oil + garlic + Parmesan
• OR Watercress + lemon + pine nuts + ricotta

15. Pizza Topping Like arugula, watercress makes an excellent pizza topper:

• Bake pizza as usual
• Top with fresh watercress immediately after removing from oven
• The heat from the pizza slightly wilts the watercress Try with: white pizza, asparagus and ricotta, prosciutto and fig

Specialty Uses

16. Watercress Juice If you have a juicer, add watercress to green juice blends:

• Apple + watercress + lemon + ginger
• Cucumber + watercress + celery + lime

17. Watercress Tea (Traditional Remedy) An old folk remedy for coughs and colds:

• Steep fresh watercress in hot (not boiling) water for 5 minutes
• Strain and add honey if desired
• Sip warm

18. Watercress Sauce A classic French sauce perfect for fish: Quick Recipe:

• Blanche watercress for 30 seconds
• Blend with crème fraîche or sour cream
• Add garlic, lemon zest, salt, pepper
• Serve with grilled salmon or trout

19. Watercress in Spring Rolls Use fresh watercress as a filling in Vietnamese-style spring rolls along with:

• Rice vermicelli
• Shrimp or tofu
• Mint and cilantro
• Cucumber and carrots

20. Watercress Compound Butter Mix finely chopped watercress into softened butter with:

• Lemon zest
• Garlic
• Sea salt Use on grilled meats, fish, or vegetables

The Bottom Line: Why You Should Start Eating Watercress Today

The evidence is overwhelming: watercress is objectively the most nutrient-dense vegetable on the planet. This isn’t marketing hype or a passing food trend—it’s scientific fact backed by CDC research and centuries of traditional use.

With a perfect nutrient density score of 100, powerful cancer-fighting properties, comprehensive cardiovascular benefits, and support for everything from bone health to athletic performance, watercress delivers more nutrition per calorie than any other produce you can buy.

Best of all, it’s easy to find, simple to prepare, and delicious in dozens of different preparations. Whether you add it to salads, blend it into smoothies, stir-fry it with garlic and ginger, or use it as a sandwich topping, you’ll be giving your body an extraordinary nutritional gift.

The world’s healthiest vegetable has been hiding in plain sight. Now that you know about it, what are you waiting for?

View your comprehensive watercress guide

[ad_2]