If you need an effortless way to give your health a significant boost, green leafy greens are the perfect place to begin. These gorgeous greens—such as kale, spinach, collard greens, and even oft-overlooked watercress—are filled with vitamins, fiber, and antioxidants, but happen to be naturally low in fat and calories. The USDA advises that fruits and vegetables fill half of your plate, and leafy greens are one of the healthiest and most delicious ways to meet that quota.
Among all the leafy greens available, watercress warrants some extra praise. This peppery aquatic plant is a relative of broccoli, kale, and arugula, and it’s packed to the brim with nutrients. It’s particularly high in polyphenols—potent chemicals that guard your cells against harm. Chopped raw watercress contains only approximately 4 calories per cup, but it packs a good amount of vitamin K, along with vitamin C, beta-carotene, and an alpha-tocopherol form of vitamin E. It’s also a good source of calcium, potassium, and magnesium, all good for your bones and heart.
Watercress has been employed for centuries in traditional medicine to alleviate such afflictions as coughs, high blood pressure, and even diabetes. Although we still have more large-scale research to come, initial studies are pointing to some tantalizing potential. For instance, watercress is rich in sulforaphane—a natural element in cruciferous vegetables that may inhibit cancer cell growth. One study even found that smokers who ate watercress showed signs that it might help the body fight off harmful lung substances. There’s also some research suggesting that a mix of watercress and horseradish might help prevent recurring UTIs and respiratory infections, though it’s not clear if watercress alone would do the trick.
If you’re watching your cholesterol, watercress might be helpful there, too. A small study revealed that individuals who used a watercress extract for several weeks experienced a decrease in their LDL, or “bad” cholesterol. It didn’t affect their overall or HDL (good) cholesterol significantly, but it’s still a good sign. Thanks to its antioxidant content, including high levels of vitamin E, watercress can also protect your body from the breakdown caused by extreme exercise, potentially enhancing performance and recovery. And because it occurs naturally with nitrates, it can potentially open up your blood vessels and enhance the flow of oxygen and nutrients to your muscles.
Watercress is also great for your eyes. It’s packed with lutein and zeaxanthin—two nutrients that can lower your risk of age-related macular degeneration. Plus, the vitamin C it contains has been linked to a reduced risk of developing cataracts, and it may help slow down existing ones.
Your bones benefit as well. Watercress provides a good combination of calcium, potassium, magnesium, and particularly vitamin K, all of which are important to bone wellness. One cup of raw watercress provides you with almost all of your daily vitamin K needs, and it aids bone strength and reduces the risk of fractures.
Heart health is another category where leafy greens truly excel. The minerals present in watercress—such as calcium, potassium, and magnesium—keep your blood pressure under control. Its nitrates also reinforce your blood vessels by alleviating pressure, decreasing the tendency of blood to form clots, and safeguarding the lining of your arteries.
You can incorporate watercress and other leafy greens into meals with minimal effort. Toss them into salads, puree them into smoothies or soups, or add them to pasta and grain bowls. To maximize the nutrient content, it’s best to consume watercress raw or lightly steamed only. Boiling can lead to some of the goodness being destroyed. Wash your greens thoroughly and keep them in the refrigerator to make them crisp and safe to consume.
Even though leafy greens are generally very healthy, there are a few things to be aware of. Watercress is high in oxalates, which can contribute to kidney stones in people who are prone to them. It’s also rich in vitamin K, which can interfere with blood thinners like warfarin, so if you’re on one of those medications, try to keep your intake steady. Some greens also have compounds known as antinutrients—such as oxalates, nitrates, and phytates—which could interfere with how your body is able to absorb nutrients or, in some cases, trigger problems such as kidney stones or impact your thyroid. Briefly cooking your greens can decrease those compounds.
You have likely noticed green powders touted as an easy way to get your daily veggie intake. Though they may assist some individuals in achieving their nutritional needs—particularly athletes—they’re not a substitute for actual, whole vegetables. Wellness dietitian Lindsey Wohlford says the research behind green powders is anecdotal. They do not provide the same fiber, antioxidants, and other nutrients that you obtain from fresh veggies. And then there is always the risk of excessive intake of some nutrients or even toxins. For the majority of us, the intelligent, safer option is to stick with real food.
Green leafy vegetables—and watercress in general—are among the healthiest things you can put in your body. They help your heart, bones, eyes, and more, and they’re simple to incorporate into your daily meals. Getting leafy greens into your diet regularly is one of the easiest, most effective things you can do to feel better and stay healthier in the long run.