Detox
Watercress
A peppery aquatic green that ties kale for the highest nutrient-density score ever measured on the ANDI index.
Detox
Vision
Immunity
Serving
1 cup, chopped (34g)
Calories Per Serving
4
Key nutrients
Vitamin K, vitamin C, vitamin A, glucosinolates
Nutrient density
1000
Why it’s worth eating
Watercress is rich in vitamins A, C, K, and calcium. It supports bone and cardiovascular health. Add watercress to sandwiches, salads, or as a garnish for soups.
What you may notice
Markers worth tracking
How to eat it
Eat raw in salads or sandwiches, watercress wilts quickly when cooked and is most often enjoyed for its fresh, peppery bite.
Pairs well with
Healthy fats, helps absorb the fat-soluble vitamin K and vitamin A Citrus, a classic pairing that also adds vitamin C
Storage
Refrigerate with stems in a little water, loosely covered; use within 2-3 days, as it wilts quickly.
The numbers, per
71%
Vitamin K
6%
Vitamin A
16%
Vitamin C
3%
Calcium
0%
Iron
2%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.2g
USDA-verified (FoodData Central)
Evidence
B
The best whole-food human evidence among the crucifers, though endpoints are DNA-damage biomarkers rather than clinical cancer outcomes. Industry-funded.
Study dose vs. serving
85 g/day raw (about 2-3 cups) reduced basal lymphocyte DNA damage 17%, basal-plus-oxidative purine DNA damage 23.9%, and raised plasma lutein 100% and beta-carotene 33%. Effects were greater in smokers. Large but achievable serving.
Gill CIR, et al. Am J Clin Nutr. 2007;85:504-510. Single-blind randomized crossover, 60 adults (30 smokers, 30 non-smokers), 8 weeks. Supported by Vitacress Ltd, Geest Plc and The Watercress Company, which supplied the watercress.
Use caution if
You take warfarin or other blood thinners, very high vitamin K content; keep intake consistent You have hypothyroidism, contains goitrogens, though typical serving sizes are small
Details
Type
Superfood
Season
Spring; grown in flowing water year-round in some regions
Forms
Fresh (highly perishable)
Price
Premium
Bioactive
Gluconasturtiin, yielding phenethyl isothiocyanate (PEITC) - among the highest of any vegetable
Heat stable
No - myrosinase is heat-inactivated. Chop raw and rest, steam lightly rather than boil, or add raw mustard or daikon powder to cooked crucifers to restore conversion.
Watch
Contaminant Watch
Reliability
Research Reliability