Why watercress is considered the world's number 1 vegetable

(Dan Tri) - A study by the US Centers for Disease Control and Prevention (CDC) gave watercress, a leafy green vegetable, a perfect score of 100% on the nutritious fruit and vegetable scale.

Nutritional value of watercress

Watercress is extremely nutritious, with a variety of vitamins, minerals, and antioxidants. It has a pungent, almost bitter taste. According to the US CDC, 100g of watercress contains 11 calories, 2g of protein, 1g of carbohydrates, 1g of fiber, 43mg of vitamin C, 160μg of vitamin A, and 250μg of vitamin K.

Watercress also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper.

Consuming watercress brings many health benefits (Illustration: NL).

Health Benefits of Watercress

According to TODAY.com , watercress contains two prominent nutrients, vitamin C and vitamin K. Both are abundant in this leafy green vegetable and provide various benefits.

Vitamin C plays an important role in immune function, as well as collagen production, iron absorption, protein metabolism, and antioxidant protection. Most people get enough vitamin C every day, but eating watercress is a great way to get this helpful vitamin.

Vitamin K is a little-known nutrient that helps with blood clotting and bone health. It is most common in green leafy vegetables, and watercress is an excellent source.

These nutrients, along with other plant compounds, help watercress benefit a number of health conditions, such as cancer, diabetes and heart disease.

A study of the antioxidant compounds in 12 different cruciferous vegetables found more than 40 unique flavonoids (a type of plant chemical) in watercress. In fact, watercress outperformed all other vegetables in the study in terms of total phenolic content and free radical neutralizing ability.

What's more, studies have linked the antioxidants in watercress to a lower risk of cancer, diabetes and heart disease.

For example, a study in the American Journal of Clinical Nutrition found that eating 85 grams of raw watercress every day for eight weeks reduced DNA damage and increased antioxidant capacity in the body, both of which may reduce the risk of developing cancer. The study authors attributed this result to the antioxidants in watercress.

Animal studies have shown that watercress extract may protect the heart by reducing LDL (bad) cholesterol and triglycerides. A more robust meta-analysis of human studies concluded that eating more leafy greens reduces the risk of cardiovascular disease. Again, the study authors believe these protective effects come from the antioxidant power of leafy greens.

A recent study evaluated the effects of adding watercress to a moderate-fat meal (40% of calories from fat) on blood sugar levels in healthy men. Adding 100g of watercress to the meal reduced blood sugar levels after eating.

Furthermore, animal studies have shown that treatment with watercress extract for 4 weeks can reduce blood sugar and blood lipids in diabetic mice.

It's important to note, however, that watercress extract isn't widely available, so the results may not reflect the benefits of eating watercress. But that doesn't take away from the health benefits of this leafy green.

With its antioxidant properties, it’s no surprise that watercress has been studied for its ability to reduce post-exercise inflammation. A small study in 10 healthy men looked at the effects of short-term (2 hours before exercise) and long-term (8 weeks) watercress supplementation on post-exercise inflammatory markers.

The authors found that both forms of supplementation reduced exercise-induced inflammation.

Another study in 19 healthy subjects looked at the effects of a single serving of watercress (85 grams) after 30 minutes of high-intensity exercise. Again, the study found higher levels of anti-inflammatory markers in participants who received the watercress supplement compared to the control group.

Additionally, natural compounds in watercress, such as sulfur, can boost the body's natural detoxification processes and support liver function.

This leafy green can help support the liver's ability to filter toxins and promote the elimination of waste products, making it a great addition to any detox diet.

Is there anything to keep in mind when eating watercress?

Eating watercress is safe and healthy. However, some people who are taking blood-thinning medications should limit their consumption of foods rich in vitamin K, such as watercress. Vitamin K interacts with some blood-thinning medications, making them less effective.

Source: https://dantri.com.vn/suc-khoe/ly-do-cai-xoong-duoc-ton-lam-loai-rau-so-1-the-gioi-20250711210457070.htm