Why is watercress so beneficial?
Scott Keatley, a registered dietitian and co-founder of Keatley Medical Nutrition Therapy, explains: “Watercress is rich in vitamins, minerals, and antioxidants, while being very low in calories.” One serving (35 g) of this vegetable contains 106% of the daily value of vitamin K, which is essential for bone health and blood clotting, 17% of vitamin C, which supports immunity and skin health, and 6% of vitamin A, important for vision and the immune system. Watercress also includes phytochemical compounds that may protect the body from various cancers and antioxidants to maintain eye health.
It is also worth noting that other leafy vegetables show good results. For instance, napa cabbage ranked second with a score of 91.99, while Swiss chard, a type of beet greens, came in third with a score of 89.27. Keatley emphasizes that all these vegetables are excellent at compensating for nutrient deficiencies in the diet.
Napa cabbage is rich in vitamins C and K and provides 8% of the daily value of folic acid, which is necessary for DNA repair and cell growth. Swiss chard is also impressive: in 35 g of this vegetable, there is more than double the daily value of vitamin K and half the daily value of vitamin A.
How can you incorporate watercress into your daily menu? Dietitians recommend adding it to dishes three to four times a week. Its slightly peppery and fresh flavor pairs beautifully with apples and walnuts in a salad, and it can also be used as a topping for soups and sandwiches or as a side dish with olive oil and lemon juice.
Keatley advises alternating watercress with Swiss chard (for magnesium), kale (a source of calcium), and spinach (which provides iron) to meet all the body's nutrient needs. It is important to remember that the high level of vitamin K in watercress can affect the action of anticoagulants such as warfarin, so individuals taking such medications should consume this vegetable in stable amounts rather than sporadically in large portions.
In conclusion, experts agree: regularly consuming watercress and other green vegetables is a simple and effective way to saturate the body with essential vitamins without excess calories.
