Watercress

Watercress is a semi-aquatic perennial leafy green in the Brassicaceae family, prized for its peppery, mustard-like flavor and exceptional nutrient density.

History & Origins

Persians cultivated watercress more than 2,500 years ago, and it was a familiar table plant in the diets of ancient Greeks and Romans, who credited it with sharpening the mind and protecting against intoxication. English herbalist John Evelyn extolled it in his 1699 Acetaria as a cure for scurvy and a spring tonic, and by the Victorian era it was hawked in fistfuls on London streets, eaten as a sandwich filling or worked into 'potted cress' with butter and seasoning.

Nutrition Facts

Per 100 g, edible portion (estimated)

• 11 kcalCalories
• 2.3 gProtein
• 0.1 gFat
• 1.3 gCarbs
• 0.5 gFiber
• 0.2 gSugars
• 330 mgPotassium
• 120 mgCalcium
• 43 mgVitamin C
• 160 mcgVitamin A
• 250 mcgVitamin K

Culinary Uses

• Layered into sandwiches, salads, and hors d'oeuvres with butter or soft cheese
• Blended into sauces, pestos, and chilled soups such as potage cressonnière
• Wilted briefly into stir-fries, omelets, and pasta dishes at the last moment
• Used as a peppery bed for grilled fish, lamb, or smoked salmon

Known Benefits

• Exceptionally high in vitamin K, supporting bone density and blood coagulation
• Rich in vitamin C, aiding immune defense and iron absorption
• Provides beta-carotene and glucosinolates linked to reduced cancer risk
• Contains lutein and zeaxanthin, carotenoids important for retinal health

Hidden Benefits

• Naturally contains phenethyl isothiocyanate (PEITC) under study for chemoprotective effects
• Aquatic growing environment yields appreciable dietary iodine
• Synergy between vitamin C and plant iron may improve non-heme iron uptake
• Polyphenolic compounds show measurable ACE-inhibitor activity in vitro

Cautions & Considerations

• Wild-harvested plants can host liver flukes (Fasciola hepatica) and should be washed or cultivated
• High vitamin K intake may counteract anticoagulant medications such as warfarin
• Very large raw quantities contain goitrogens that can affect thyroid function in iodine-deficient individuals
• Pregnant women should avoid wild-gathered raw watercress due to bacterial contamination risk