Wonderful Watercress

Once known as ‘poor mans bread’ watercress was a staple part of people’s diet in the 1800’s. Today it is probably one of the most underrated and underused greens, yet packed full of nutrients watercress is a superfood well worth adding to our diets. A new report called ‘Watercress The Original Superfood’ written and researched by Lyndel Costain B.Sc.RD, outlines these health benefits.

The benefits of eating watercress have been known for many years. As far back as 500BC, Hippocrates known as the father of modern medicine located his hospital near a stream, so he could grow watercress for its blood purifying qualities. In ancient Greece the name for watercress is ‘kardomon’ which roughly translates as head subdoer, where they believed watercress could brighten the intellect and cure a deranged mind. Similarly the Romans treated insanity with watercress and vinegar.

Watercress was also reputed to increase stamina. Greek generals used to feed it to their troops, and Egyptian Pharaoh’s gave it to their slaves to increase productivity. In seventeenth century England, watercress was sold in bunches at markets and eaten like ice cream cones. It was commonly eaten for breakfast in a sandwich and became known as ‘poor mans bread’ as people who couldn’t afford bread would just eat watercress.

Watercress is a member of the cruciferous family which includes broccoli, kale and mustard. It’s been classed as a superfood because of its high levels of nutrients; it contains three times as much vitamin E as lettuce, more iron than spinach, and more calcium than milk (useful to know for anyone on a diary free diet). More importantly it contains natural compounds called phytochemicals which evidence suggests are very beneficial to our health.

The health benefits of watercress include promoting healthy eyes, skin and hair. It contains the phytochemicals; lutein and zeaxanthin which are found in the lens and retina. Both are actually available in supplement form, sold in health food shops, specifically to help with eyesight. Watercress also contains Zinc and Vitamin A (via beta carotene) which are important for good night vision. The high levels of vitamin A and C watercress provides can help keep skin supple and smooth, and its iron and zinc levels are essential for healthy hair and strong nails.

Hippocrates used watercress for its blood purifying qualities, and it can still be used today as part of a detox diet. Watercress contains glucosinolates which are phytochemicals which can boost and regulate the livers inbuilt detoxification system. Watercress was used by the Anglo Saxons to spring clean the blood, and the American Indians ate it for liver and kidney problems.

Watercress is also a good food to use as part of any weight loss regime. It contains high levels of iodine which is needed to make the thyroid hormones that regulate the body’s metabolic rate. It is also very low in calories, and has a low energy density which contributes to feeling fuller for longer. A study undertaken by Pennsylvania State University found that people eating a watercress starter went on to eat on average 12% less calories in the main course.

Due to watercress’s high vitamin and mineral content there are many health benefits, such as to the immune system, where the vitamin B6 content can help make defensive antibodies. It is also high in folic acid and iron which are especially important in pregnancy. The levels of Calcium, magnesium, and vitamins A C and K in watercress, can help build and maintain healthy bones. Most interestingly however recent research has discovered watercress is very useful in reducing the risk of developing cancer.

The World Cancer Research Fund and the American Institute for Cancer Research suggest up to 40% of deaths by cancer could be avoided by adopting a healthier diet. The majority of cancers are formed by ingesting or inhaling potentially carcinogenic compounds. The cancer fighting potential of watercress seems to be due to the presence of phytochemicals such as ‘phenylethyl isothiocyanate (PEITC)’. PEITC inhibit the activation process which can turn some of these compounds carcinogenic, and watercress is one of the richest sources of dietary PEITC. Studies in the past few years are also discovering watercress may have properties that can counteract the effects of smoking, such as ‘Gluconasturtin’ which can help neutralise a carcinogen in tobacco.

For anyone interested in the findings of studies into watercress and cancer’s such as; breast, prostate, colorectal and lung, you can find them in Lyndel Costain’s report available at www.watercress.co.uk.

It seems that watercress is the original superfood, and it doesn’t have to be boring. There is so much more to do with watercress than just having it in a salad. It’s actually quite a versatile ingredient, adding a peppery zing to stir fries, sauces, juices and fish dishes. Try adding it to mashed potato with cheddar cheese and spring onions, or chopping and sprinkling watercress over scrambled eggs. Alternatively try the more traditional watercress and potato soup. I know I will be eating it more often.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates