Watercress, a leafy aquatic vegetable in the mustard family, has drawn attention from nutrition experts after receiving a perfect nutrient-density score from the CDC and being cited for its vitamins, antioxidants and culinary versatility.
By yourNEWS Media Newsroom
Watercress, a low-cost leafy green commonly sold in grocery stores for a few dollars per bunch, is receiving renewed attention for its unusually high nutrient density and potential health benefits.
The aquatic vegetable, which belongs to the mustard family, was ranked by the U.S. Centers for Disease Control and Prevention as the most nutrient-dense vegetable among 47 fruits and vegetables, according to a report published by the Daily Mail. The CDC gave watercress a perfect score of 100 out of 100.
Nutrition experts cited in the report said watercress typically costs between $2 and $5 per bunch, making it an accessible option for consumers seeking a highly concentrated source of vitamins, minerals and antioxidants.
Kristen Smith, a registered dietitian at Piedmont Healthcare in Atlanta and a spokesperson for the Academy of Nutrition and Dietetics, said watercress contains vitamins A, C and K, along with minerals and antioxidants. Smith said the leafy green also provides lutein and beta-carotene, nutrients associated with eye health.
The vegetable’s nutritional profile is especially notable because it delivers a high level of nutrients with very few calories. Dietitian Sheri Gaw of El Camino Health told the Daily Mail that watercress contains less than 4 calories per cup and is made up mostly of water, helping promote fullness without adding many calories.
Vitamin A in watercress supports immune function, tissue health and skin health, Smith said. Vitamin C acts as an antioxidant and helps the body produce collagen, which is needed for skin, blood vessels and bones. Vitamin K contributes to bone and heart health, she added.
A 2025 study in Food Science and Nutrition, cited by the Daily Mail, found that watercress consumption was associated with reduced inflammation and improved protection against cell damage.
The vegetable’s nutrient density also aligns with the principles of a Nutritarian diet described by Dr. Joel Fuhrman. Fuhrman wrote that the foods people eat throughout life are the largest factor in determining health destiny.
Watercress is also part of the cruciferous vegetable family, a group that includes vegetables known for compounds called isothiocyanates. An article by Mercola.com cited in the provided materials said cruciferous vegetables such as watercress contain isothiocyanates associated with cancer-fighting properties. The article said the compounds work by activating genes that fight cancer and deactivating genes that promote it.
Another Mercola.com article cited in the materials described broccoli, watercress and sunflower sprouts as beneficial for nearly everyone to grow.
Experts quoted in the Daily Mail said antioxidants in watercress may help protect against heart disease and certain types of cancer. Gaw also noted that vitamin C plays a role in collagen synthesis, making the nutrient relevant to skin aging.
Smith said vitamin A also functions as an antioxidant while supporting the immune system. Dietitians said the vegetable’s low calorie density allows consumers to add meaningful portions to meals without significantly increasing calorie intake, which may support weight management while preserving nutrient intake.
Watercress is also versatile in the kitchen. Dietitian Julie Stefanski, another spokesperson for the Academy of Nutrition and Dietetics, described its flavor as a peppery bite similar to arugula but milder. She said it can be used in salads, sandwiches, smoothies, dips and as a pizza topping.
Stefanski recommended combining watercress with spinach in a dip made with Greek yogurt, mayonnaise or sour cream, along with garlic, dill or other seasonings. She said watercress can also be added to pizza after baking. Its flavor pairs well with milder lettuces such as romaine or butterhead, she added.
The leafy green has also appeared in beverage recipes. “The Everything Healthy Green Drinks Book” by Britt Brandon includes a juice recipe using watercress with peaches, apricots and grapes.
Fresh watercress is generally sold near lettuce and herbs in grocery stores and can also be found at farmers markets during the summer, Stefanski said. Gaw said fresh bunches usually cost $2 to $3, while prepackaged varieties often cost $4 to $5.
To preserve freshness, Stefanski advised storing watercress unwashed in the refrigerator and washing it just before use. If the leaves wilt, she said submerging them in cold water for several hours can help restore crispness.
Proper storage may also help preserve nutrients in leafy greens. Dr. Akil Palanisamy wrote in “The Paleovedic Diet” that greens stored in airtight bags may lose nutrients because of lack of oxygen, while uncovered greens respire quickly and use up antioxidants. The guidance cited in the provided materials recommends a balanced storage approach that is neither too airtight nor too exposed.
Watercress is available year-round in many major grocery stores, with peak availability at local markets during summer. Dietitians said its combination of low cost, high nutrient density, low calorie content and culinary flexibility makes it a practical addition to meals.
Source: Natural News
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