Superfood: Watercress

The Centers for Disease Control and Prevention has a list called "Powerhouse Fruits and Vegetables" that rates the foods most strongly associated with reducing the risk of chronic disease.

Watercress tops the list with the highest nutrient density score of 100.

It earned this number-one spot because it has the greatest bioavailability of 17 different key nutrients, including protein, calcium, iron, vitamins A, B6, C, E, K, and others.¹ When compared to 12 other cruciferous vegetables, watercress was found to be one of the highest in phenols and the ability to neutralize free radicals.² Another study identified 132 flavonoid metabolites among four varieties of watercress.³

Traditionally, watercress was used as a remedy for high blood pressure, high cholesterol, high blood sugar, and conditions ranging from arthritis to bronchitis to scurvy.⁴

It also has well-documented antibacterial, anticancer, and anti-inflammatory properties, as well as protective effects for the heart, liver, kidneys, and more.⁴

One study showed that consuming watercress every day for eight weeks was associated with reduced DNA damage and increased concentrations of carotenoids. The researchers concluded that by decreasing damage to DNA and modulation of antioxidant status, consuming watercress could potentially contribute to a reduced risk of cancer.⁵

Like other cruciferous vegetables, watercress contains glucosinolates, which are plant compounds that are activated to a range of bioactive compounds including isothiocyanates and sulforaphane.

In animal and cell studies, these active glucosinolates have demonstrated actions against breast, colorectal cancer,^4,6 prostate cancer,^4,7 and skin cancer.⁸

In a study of human colon cancer cells, watercress extract was found to exert protective effects against three different stages of the cancer process.⁹

Watercress extract has also been shown to reduce liver injury that occurs as a result of arsenic, gamma radiation, and cholestatic hepatic injury.⁴

Watercress is as versatile as it is nutritious. It can be consumed in salads, tossed into smoothies, placed atop a sandwich, added to stir fries and omelets, and much more.

References

1. Di Noia J. Defining powerhouse fruits and vegetables: a nutrient density approach. Prev Chronic Dis. 2014 Jun 5;11:E95.
2. Li Z, Lee HW, Liang X, et al. Profiling of Phenolic Compounds and Antioxidant Activity of 12 Cruciferous Vegetables. Molecules. 2018 May 10;23(5).
3. Ma X, Ding Q, Hou X, You X. Analysis of Flavonoid Metabolites in Watercress (Nasturtium officinale R. Br.) and the Non-Heading Chinese Cabbage (Brassica rapa ssp. chinensis cv. Aijiaohuang) Using UHPLC-ESI-MS/MS. Molecules. 2021 Sep 26;26(19).
4. Panahi Kokhdan E, Khodabandehloo H, Ghahremani H, Doustimotlagh AH. A Narrative Review on Therapeutic Potentials of Watercress in Human Disorders. Evid Based Complement Alternat Med. 2021;2021:5516450.
5. Gill CI, Haldar S, Boyd LA, et al. Watercress supplementation in diet reduces lymphocyte DNA damage and alters blood antioxidant status in healthy adults. Am J Clin Nutr. 2007 Feb;85(2):504-10.
6. Pereira LP, Silva P, Duarte M, et al. Targeting Colorectal Cancer Proliferation, Stemness and Metastatic Potential Using Brassicaceae Extracts Enriched in Isothiocyanates: A 3D Cell Model-Based Study. Nutrients. 2017 Apr 10;9(4).
7. Sakao K, Vyas AR, Chinni SR, et al. CXCR4 is a novel target of cancer chemopreventative isothiocyanates in prostate cancer cells. Cancer Prev Res (Phila). 2015 May;8(5):365-74.
8. Mitsiogianni M, Amery T, Franco R, et al. From chemo-prevention to epigenetic regulation: The role of isothiocyanates in skin cancer prevention. Pharmacol Ther. 2018 Oct;190:187-201.
9. Boyd LA, McCann MJ, Hashim Y, et al. Assessment of the anti-genotoxic, anti-proliferative, and anti-metastatic potential of crude watercress extract in human colon cancer cells. Nutr Cancer. 2006;55(2):232-41.