Watercress Tops the CDC's Powerhouse Vegetables List at 100%

When it comes to superfoods, Watercress tops the CDC's powerhouse vegetables list at 100% and has earned its rightful place. With a perfect score of 100%, according to the Centers for Disease Control and Prevention (CDC), this vibrant, leafy green is the ultimate nutritional powerhouse. A green leafy vegetable in the shadows in a world filled with kale, spinach, and other well-known greens, but once you understand its health benefits and versatility, you’ll see why it takes the spotlight in becoming the next staple in your diet.

“Let food be thy medicine, and medicine be thy food.” - Hippocrates

At Gym Babii, we're excited to take you on a journey through the wonderful world of watercress—exploring its benefits, how to grow it, how it can be used in everyday life, and why it’s been crowned the ultimate superfood.

What is Watercress?

Watercress (Nasturtium officinale) is a small aquatic or semi-aquatic plant native to Europe and Asia. For centuries, it’s been valued for its peppery flavor and health benefits. It’s part of the Brassicaceae family, which also includes vegetables like broccoli, Brussels sprouts, and kale. Watercress has a long history of use in traditional medicine and is praised for its incredible nutrient density.

It thrives in cool, freshwater environments, which is why it’s often found growing near streams, springs, and ponds. This unique growing environment is part of what makes it so special.

Why Watercress is a Nutritional Powerhouse AKA, "Superfood"

Watercress tops the CDC’s list because it offers an unparalleled nutritional profile. It’s loaded with vitamins, minerals, and antioxidants, making it a perfect choice for anyone looking to improve their overall health.

Here are some of the key nutrients found in watercress:

- Vitamin K: Watercress is exceptionally high in vitamin K, which is crucial for blood clotting and bone health.

- Vitamin C: Just one cup of watercress provides nearly 25% of the recommended daily intake of vitamin C, which supports immune function and skin health.

- Vitamin A: Known for promoting healthy vision and skin, watercress is also rich in this vital nutrient.

- Calcium: This leafy green provides more calcium than milk per gram, supporting bone health and muscular function.

- Iron: Essential for producing red blood cells and preventing anemia, watercress is a great plant-based source of iron.

- Antioxidants: Watercress is packed with antioxidants, such as beta-carotene and lutein, that protect the body from oxidative stress and reduce inflammation.

Watercress's unique combination of nutrients supports overall health in countless ways. From bolstering your immune system to improving digestion and even supporting brain health, this green is an all-around superfood.

The Health Benefits of Watercress

Now that we’ve highlighted some of the core nutrients in watercress, let’s take a closer look at the health benefits that make it so remarkable.

1. Supports Bone Health: Thanks to its high vitamin K and calcium content, watercress helps strengthen bones and reduce the risk of fractures.

2. Boosts Immune Function: With vitamin C as a potent immune booster, watercress helps the body fight off infections and illness.

3. Improves Heart Health: Watercress is rich in dietary nitrates, which improve blood vessel function and reduce blood pressure, promoting heart health.

4. Detoxifies the Body: This leafy green is a natural detoxifier. It supports liver function and helps eliminate toxins from the body.

5. Anti-Cancer Properties: The antioxidants found in watercress, like beta-carotene and flavonoids, may reduce the risk of certain cancers by neutralizing free radicals.

6. Improves Skin Health: The high vitamin C content supports collagen production, which helps keep the skin firm, radiant, and youthful.

7. Supports Weight Management: Low in calories but packed with nutrients, watercress can be a valuable addition to any weight management program, keeping you full while providing essential vitamins and minerals.

Watercress: Beyond the Plate

Watercress is not just limited to salads. This nutrient-packed green can be used in various creative ways in the kitchen and beyond.

- Watercress Foods: It’s a wonderful ingredient to incorporate into soups, sandwiches, and stir-fries. The peppery flavor adds depth to any dish, making it a versatile choice for home cooks.

- Watercress Supplements: If fresh watercress isn’t available in your area, don’t worry. You can find watercress in supplement form, allowing you to enjoy its health benefits conveniently. Watercress supplements come in capsule or powder form, making them an easy addition to your daily routine.

- Sprouting Watercress: Watercress seeds can be sprouted if you want to add fresh greens to your diet without the need for garden space. Growing watercress from organic watercress seeds is simple, and the sprouts can be used as a crunchy topping for sandwiches or salads.

- Alternative Uses: Beyond eating, watercress can be used in beauty treatments, like homemade face masks. Its high antioxidant content can benefit your skin from the inside and outside, leaving it refreshed and glowing.

Growing Watercress at Home

One of the many wonderful aspects of watercress is how easy it is to grow. Whether you’re a seasoned gardener or just starting out, growing watercress can be a simple and rewarding experience. You can either purchase organic watercress seeds or Chinese watercress seeds, both of which are ideal for home gardeners.

Where to Grow Watercress

Watercress is happiest in a cool, shady location with plenty of water. If you have a small stream, pond, or even a large container with circulating water, you can grow watercress with ease. If you're growing watercress indoors or don’t have access to a water feature, using a shallow dish or tray of water can also work.

Planting Watercress Seeds

To get started, plant your watercress seeds for sprouting in a well-drained potting mix or directly into the soil of your chosen water source. Be sure to keep the environment cool and moist—watercress loves a bit of shade. Once your organic watercress seeds or Chinese watercress seeds sprout, ensure they are consistently watered and growing in a moist environment.

Watercress Growth Timeline

Watercress grows relatively fast. In just a few weeks, your plants will be ready to harvest. You can start picking leaves once they reach about 6 inches in height. Regular harvesting encourages watercress growth, and your plants will continue producing tasty leaves throughout the season.

Where to Find Watercress

If you’re not interested in growing your own watercress, you can often find it in grocery stores, particularly those that specialize in organic and locally grown produce. Farmers’ markets are another excellent source for fresh watercress. If you’re after a specific variety, such as Chinese watercress seeds, you may need to look online or at specialty stores.

Watercress is often sold in bundles in the produce section. Be sure to look for vibrant, deep green leaves, and avoid any that appear wilted or yellowing. Fresh watercress is delicate, so consume it within a few days of purchase for the best flavor and nutrition.

Conclusion: Embrace the Power of Watercress

Watercress is not only a nutritional powerhouse, but it’s also a versatile, easy-to-grow plant that can benefit your health in countless ways. Whether you’re enjoying it in a salad, growing it from organic watercress seeds, or trying out watercress supplements, this humble green deserves a prominent place in your diet.

At Gym Babii, we’re all about exploring foods that promote strength, wellness, and vitality, and watercress fits the bill perfectly. Remember, taking small, mindful steps toward a healthier lifestyle can lead to massive rewards, and incorporating watercress is one of the easiest, tastiest ways to do just that.

Have you tried watercress yet? Let us know how you like to use it by commenting directly on this post, or emailing us at info@gymbabii.com, and don’t forget to follow us on social media @gym.babii for more fun, bite-sized fitness and health tips like this one! For more blogs visit us at www.gymbabii.com/keys!

References

- Centers for Disease Control