Watercress, a familiar leafy green in Vietnamese cuisine, has recently earned international acclaim for its remarkable health benefits. According to U.S. nutrition experts, watercress is ranked as the most nutrient-dense vegetable in the world, often referred to as the “king” of healthy greens. Its impressive nutritional profile and therapeutic properties make it a must-have for a balanced diet.

1. Ranked #1 for Nutritional Value

The U.S. Centers for Disease Control and Prevention (CDC) includes watercress at the top of its Powerhouse Fruits and Vegetables (PFV) list, scoring a perfect 100/100. This ranking evaluates vegetables based on 17 essential nutrients, including vitamins A, B6, B12, C, D, E, K, calcium, iron, potassium, zinc, protein, fiber, folate, thiamin, riboflavin, and niacin. Following watercress on the list are other highly regarded greens such as napa cabbage, rainbow chard, and spinach.

2. Rich Nutrition with Minimal Calories

Watercress is packed with vitamins K, A, and C, as well as minerals like magnesium, calcium, and potassium, which are crucial for maintaining strong bones, supporting immune function, and enhancing neurological health. Remarkably, it contains almost no calories, making it ideal for weight management and calorie-conscious diets. Nutrition expert Ilana Muhlstein notes that consuming just three cups of watercress daily provides more than 50% of the recommended intake of vitamins A, C, and K.

3. Cardiovascular Support

Watercress is rich in potent antioxidants that combat oxidative stress and inflammation—two key contributors to heart disease. Its natural nitrate content helps regulate blood pressure, improve circulation, and protect vascular health, reducing the risk of cardiovascular issues over time (Harvard T.H. Chan School of Public Health, 2023).

4. Anti-Cancer Properties

Watercress contains glucosinolates, compounds that are converted into isothiocyanates when chewed. These bioactive molecules have been scientifically shown to inhibit the growth of cancer cells, particularly in the lungs and digestive tract (National Cancer Institute, 2022). Regular consumption may contribute to cancer prevention and overall cellular protection.

5. Hormonal Balance

The vitamins and minerals in watercress, including B vitamins, calcium, and magnesium, play a role in stabilizing the nervous system, reducing stress, and supporting hormone regulation. This is especially beneficial for women during menstruation or menopause, helping to manage mood swings and discomfort.

6. Liver Detoxification

Sulfur compounds in watercress stimulate liver function, enhancing the body’s natural detoxification processes. These compounds help eliminate toxins, supporting liver health and overall metabolic efficiency (Journal of Food Science, 2021).

7. Skin Health and Anti-Aging

The antioxidants in watercress, including vitamin C, beta-carotene, and lutein, help protect skin from oxidative damage, promote collagen production, and maintain skin elasticity. Regular consumption can improve skin brightness, reduce fine lines, and slow the signs of aging.

How to Consume Watercress Safely

Despite its many benefits, certain precautions are necessary to maximize safety and efficacy:

• Moderation is key: Consuming excessive amounts of raw watercress can irritate the stomach. A recommended portion is around 100g per serving, 1–2 times per week.

• Avoid eating on an empty stomach: Its slightly peppery flavor may cause gastric discomfort. Consume watercress alongside meals or after eating.

• Consult if taking blood thinners: High vitamin K content may interfere with medications such as warfarin. Seek professional advice before frequent consumption.

• Clean thoroughly: Watercress grows in wet environments and may harbor bacteria or parasites. Rinse in salted water and briefly blanch if consuming raw.

• Pregnancy precautions: Excessive raw watercress in early pregnancy may mildly irritate the uterus, but cooked or moderate amounts are considered safe.

Conclusion

Watercress is more than just a common leafy green; it is a nutritional powerhouse with profound health benefits. From supporting cardiovascular health and liver detoxification to offering cancer-fighting properties and promoting youthful skin, watercress deserves a place in your daily diet. Available widely in Vietnamese markets, it is an accessible and affordable way to boost health naturally.

References:

1. Centers for Disease Control and Prevention (CDC), Powerhouse Fruits & Vegetables Nutrient Ranking, 2023.

2. National Cancer Institute, Cruciferous Vegetables and Cancer Prevention, 2022.

3. Harvard T.H. Chan School of Public Health, Vegetables and Cardiovascular Health, 2023.

4. Journal of Food Science, Sulfur Compounds in Watercress and Liver Detoxification, 2021.