Watercress an uncommon Super Food

Watercress an uncommon super food

Watercress, botanical name: Nasturtium officianale, is a green leafy plant that grows near springs and streams. It has been uses as both food and medicine since ancient times. It contains approximately 300 percent of your daily recommended dose of vitamin K per 100 grams and is high in beta carotene, two compounds that keep skin moisturized and youthful.

Hippocrates valued watercress’s healing properties so much that he located the first hospital on the island of Kos, close to a stream to ensure that fresh watercress would be available for treating patients. Science has now identified more than 15 essential vitamins and minerals contained in this one herb – more iron than spinach, more calcium than milk, and more vitamin C than oranges.

Health Benefits of Watercress

Watercress is also one of the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can suppress breast cancer development. Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress, about two cups, can reduce DMA damage linked to cancer. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.


Because watercress grows in water, it should be washed thoroughly, then soaked for half an hour or so in cool water with one tablespoon per quart hydrogen peroxide added to remove any impurities, or possible toxins and parasites. Watercress can be submerged in water and stored in the refrigerator for two to three days.

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