{"id":42990,"date":"2023-08-24T07:25:00","date_gmt":"2023-08-24T11:25:00","guid":{"rendered":"https:\/\/www.healthygreenkitchen.com\/?p=42990"},"modified":"2023-08-23T11:22:59","modified_gmt":"2023-08-23T15:22:59","slug":"watercress-healthy-food","status":"publish","type":"post","link":"https:\/\/www.healthygreenkitchen.com\/watercress-healthy-food\/","title":{"rendered":"Watercress is One of the World\u2019s Healthiest Foods: What You Need to Know"},"content":{"rendered":"\n

A study published by Preventing Chronic Disease<\/a> in 2014 has been making the rounds again recently \u2014 and for good reason. The study defined and ranked \u201cpowerhouse fruits and vegetables,\u201d aka fruits and veggies that provide \u201con average, 10% or more daily value per 100 kcal of 17 qualifying nutrients\u201d and that are closely associated with reducing the risk of chronic disease. The study ranked nearly 50 foods and the most nutrient-dense, powerhouse title-worthy of them all was pretty surprising.<\/p>\n\n\n

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\"Watercress
Brent Hofacker\/Shutterstock<\/figcaption><\/figure><\/div>\n\n\n

No, it wasn\u2019t a well-known superfood that came out on top, like acai berries or beets. It also wasn\u2019t a health food favorite like kale or turmeric. Instead, researchers decided that the most nutrient-dense food of them all is watercress.  <\/p>\n\n\n\n

What is Watercress?<\/h2>\n\n\n\n

So what is watercress? It\u2019s not exactly an ingredient you see in many home gardens or in the average grocery store produce aisle.<\/p>\n\n\n\n

This underrated vegetable is a leafy green that, as the name suggests, grows near the water. It\u2019s related to arugula and kale and packed with vitamins, including vitamins A, B-6, C, E and K, and nutrients like calcium, potassium, magnesium and more. (The study in question particularly looked at multiple B vitamins, vitamin C, vitamin K, folate, niacin, riboflavin, and iron.)<\/p>\n\n\n\n

The green offers a peppery flavor that adds a tasty bite to salads, soups and smoothies and, according to the study, it\u2019s even more nutrient-dense than other popular greens you might be using on a regular basis, like kale or cabbage.<\/p>\n\n\n\n

How to Use Watercress<\/h2>\n\n\n\n

Want to take advantage of all these health benefits? You can use watercress pretty much anywhere that you might use one of the plant\u2019s cousins, such as in salads or on sandwiches.<\/p>\n\n\n

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\"Blueberry<\/figure><\/div>\n\n\n

For a seasonal salad that takes advantage of another favorite, healthful summertime food, blueberries, try this blueberry caprese salad<\/a> that uses watercress as its base, before adding basil, mozzarella, blueberries, and a simple dressing.<\/p>\n\n\n\n

If you can\u2019t get your hands on some fresh blueberries, you might want to, instead, try this roasted fennel and pear salad<\/a> that combines equal parts watercress and spinach, along with pear, fennel, and walnuts.<\/p>\n\n\n\n

Beyond salads, watercress also finds a spot in your favorite wintertime soups. This vegetarian minestrone recipe<\/a> combines the nutritional power of watercress with lots of veggies for a hearty, filling soup that will keep you healthy and satisfied on even the coldest days.<\/p>\n\n\n

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Brent Hofacker\/Shutterstock<\/figcaption><\/figure><\/div>\n\n\n

A Word of Caution<\/h2>\n\n\n\n

All of the above said, while watercress is incredibly nutrient-dense, that\u2019s not always a good thing. This is not a food that you\u2019ll want to eat in huge quantities every single day, for a few reasons. <\/p>\n\n\n\n

For one, if you\u2019re eating a large amount of watercress, plus taking other supplements and getting lots of vitamins and nutrients in other places, you could be exceeding your recommended daily intakes \u2014 and for some vitamins and nutrients, that can spell trouble. Additionally, if you take a blood-thinning medication, too much vitamin K could negate that medication’s effects.
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5<\/span> from 2<\/span> votes<\/div><\/div>\n<\/div>\n

Watercress & Beet Salad<\/h2>\n
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This salad combines the peppery taste of watercress with the earthy flavor of beets. It's enhanced with toasted sunflower seeds for added crunch and seasoned with sea salt and freshly ground black pepper. The dressing is a simple mix of balsamic vinegar and extra virgin olive oil.<\/span><\/div>\n
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Prep Time<\/span>10 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Cook Time<\/span>30 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Total Time<\/span>43 minutes<\/span><\/span> mins<\/span><\/span><\/div><\/div>\n
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Course: <\/span>Salad<\/span><\/div>
Cuisine: <\/span>American<\/span><\/div>
Diet: <\/span>Gluten Free, Vegan, Vegetarian<\/span><\/div><\/div>\n
Servings: <\/span>2<\/span><\/div>\n
Calories: <\/span>567<\/span>kcal<\/span><\/span><\/div>\n\n\n