Watercress, the peppery leafy green, has been hailed as a powerhouse of health benefits by nutrition experts, with claims it supports heart health, weight loss, and may reduce cancer risk. The vegetable was recently named the healthiest vegetable available by the US Centers for Disease Control and Prevention (CDC), beating spinach due to its high nutrient density.
Rich in vitamins C, A, and K, watercress is also packed with antioxidants that help reduce inflammation, a key factor in conditions such as diabetes and asthma. Its high water content—95 percent—makes it an excellent choice for hydration, particularly as many people fail to meet daily fluid intake recommendations.
With just four calories per cup of chopped watercress, compared to 71 calories in mixed greens and twice the calories of lettuce or spinach, it is a valuable ally for those aiming to lose weight. Experts suggest incorporating one to two cups daily into salads, wraps, soups, or side dishes with protein like salmon or chicken.
However, individuals on blood-thinning medication are advised to monitor their intake due to the vegetable's high vitamin K content. Overall, watercress is considered safe and highly nutritious, with dietitian BreAnn Erickson describing it as 'nature's gift' for weight management.
