This little-known leafy green holds the title as the healthiest veggie

Natalie Rizzo

August 22, 2024 at 7:07 AM·5 min read

This little-known leafy green holds the title as the healthiest veggie

The “healthiest” veggie is one that you probably don't have in your fridge.

A study by the Centers for Disease Control and Prevention (CDC) awarded watercress, a leafy green, a perfect 100% score on their scale of “powerhouse fruits and vegetables.”

Watercress is incredibly nutrient-dense, with a wide variety of vitamins, minerals and antioxidants in every bite. It tastes peppery and almost bitter — similar to arugula — making it an acquired taste. Not to mention watercress isn't widely available in most supermarkets, probably due to low demand.

But its nutrition profile does make it worth seeking out for adding to smoothies or wilting into a warm salad. Learn more about why watercress is one of the healthiest veggies in the world and simple ways to try it.

Watercress nutrition facts

The CDC used 100 grams of watercress in their research to assess the nutrient density of the food. One hundred grams (about 3 cups chopped) of watercress has:

11 calories
2 grams protein
0 grams fat
1 gram carbohydrates
1 gram fiber
43 mg vitamin C (48% daily value (DV))
160 ug vitamin A (18% DV)
250 ug vitamin K (208% DV)

The health benefits of watercress

There are two stand-out nutrients in watercress — vitamin C and vitamin K. Both are abundant in the leafy green and offer various benefits. Vitamin C plays a prominent role in immune function, but it also contributes to collagen production, iron absorption, protein metabolism and antioxidant defense. Most people get enough vitamin C daily, but eating watercress is a great way to get plenty of this helpful vitamin.

Vitamin K is a lesser-known nutrient that helps with blood clotting and bone health. It’s most prevalent in leafy greens, and watercress is an excellent source of this vitamin.

These nutrients, along with the phytochemicals (plant compounds) in watercress make it beneficial for several health conditions, such as cancer, diabetes and cardiovascular disease. For example, a study in the American Journal of Clinical Nutrition found that eating 85 grams of raw watercress daily for 8 weeks caused less damage to DNA and increased antioxidant status in the body, both of which may reduce the likelihood of developing cancer. The study authors attribute these results to the antioxidants in the leafy green.

Research in animals suggests watercress extract may protect the heart by lowering LDL (bad) cholesterol and triglycerides. A more robust meta-analysis of human studies concluded that a high intake of green leafy vegetables reduces incidences of cardiovascular disease. Again, the study authors believe these protective effects come from the antioxidant power of leafy greens.

Lastly, a recent study assessed the effects of including watercress in a moderately high fat meal (40% calories from fat) on blood sugar in healthy men. Adding 100 grams of watercress to the meal reduced blood sugar after eating. What’s more, animal research suggests that a 4-week treatment with watercress extract may decrease blood sugar and blood lipids in diabetic rats.

However, it's worth noting that watercress extract isn't widely available, so the results may not translate to eating watercress. But that doesn't take away from the healthfulness of the leafy green.

More nutritional information on everyday foods

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<a href="https://www.today.com/health/diet-fitness/how-many-calories-in-sweet-potato-rcna44374" target="_blank">Sweet potato</a>
<a href="https://www.today.com/health/diet-fitness/how-many-calories-in-avocado-rcna45348" target="_blank">Avocado</a>
<a href="https://www.today.com/health/diet-fitness/how-many-calories-in-watermelon-rcna59039" target="_blank">Watermelon</a>

Are there drawbacks to eating watercress?

Eating watercress is safe and healthy. That said, some people on blood thinners need to limit their intake of foods that are high in vitamin K, such as watercress. Vitamin K interacts with some blood-thinner medications, causing them to not work properly.

Fun facts about watercress

Besides the nutritional benefits, here are a few other reasons to eat watercress.

Watercress reduces post-workout inflammation

With its antioxidant capacity, it’s no wonder watercress has been studied for its ability to reduce post-exercise inflammation. A small study of 10 healthy males looked at the effects of short-term (2 hours before exercise) and long term (8 weeks) supplementation with watercress on post-exercise inflammatory markers. The authors found that both forms of supplementation decreased exercise-induced inflammation.

Another study with 19 healthy subjects observed the effects of a single serving (85 grams) of watercress after a 30-minute high-intensity workout. Again, the research found that anti-inflammatory markers were higher for the participants that received watercress, as compared to controls.

You can grow watercress at home

Watercress may not be available in your local market, but you can grow it at home. The plant loves water and sunlight and thrives on a sunny windowsill.

Add the seeds or small plant to a pot of soil and submerge the bottom of the potted plant in 2-3 inches of water. Keep the soil damp at all times and leave the plant in a sunny place to watch it thrive.

Cooking watercress reduces the bitterness

Although you may think to use watercress in a salad, cooking watercress with fat (such as oil) reduces the peppery flavor. As a matter of fact, watercress is sometimes used as one of the greens in a warm “wilted” salad to celebrate Juneteenth.