Watercress

Why You Need It

• Immune System Shield: Loaded with Vitamin C (more than an orange per calorie!), it helps your body fight off infections.
• Bone Health Hero: It is one of the best natural sources of Vitamin K, which is essential for blood clotting and bone mineralization.
• Antioxidant Powerhouse: Contains a unique antioxidant called Phenethyl isothiocyanate (PEITC), which studies suggest may help protect against cellular damage.
• Eye Health Support: High levels of Beta-carotene and lutein help protect the eyes from oxidative stress.

Deep Dive

What makes watercress truly special is its nutrient density. Because it is low in calories but high in volume and water content, you can eat a large amount without overconsuming energy. The specific compound PEITC found in watercress has been studied for its potential to inhibit enzymes that can damage healthy cells. Unlike many greens that lose potency when cooked, watercress retains much of its nutrient profile when lightly steamed, though eating it raw maximizes the Vitamin C content.

Natural Food Sources

Watercress is the star here, but it has great company in the cruciferous vegetable family.

Supplementation

While watercress is best consumed as a fresh whole food, you can find it in powdered green supplements or freeze-dried capsules. These are useful if you dislike the peppery taste but want the nutrient profile. However, the fiber and water volume of the fresh vegetable offer satiety benefits that pills cannot replicate.