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It looks like a weed that you pull out when weeding the garden. However, appearances can be deceiving, as the green leaves are not only edible but also very healthy.
Watercress is a green plant that belongs to the Brassicaceae family, which includes similar plants such as cauliflower, broccoli, and cabbage. It may look inconspicuous, but the American Centers for Disease Control and Prevention (CDC) has recognized it as one of the healthiest vegetables in the world. It owes this honorable title to the high concentration of vitamins and minerals in its inconspicuous leaves.
The leaves, young shoots, and even the flowers and unripe fruits, which are commonly referred to as pods, of watercress are all edible. It has characteristically light green, succulent leaves that are shaped like arrows or shields. It grows naturally in clean, flowing waters such as streams, rivers, or ditches. However, it is a partially protected species. This means that you are not allowed to collect it in the wild. However, it can be cultivated, especially in domestic conditions.
All you need to do is plant the seeds in a flowerpot and water them regularly. Watercress does not require any special conditions, so even novice gardeners can manage it. It is a real gem among leafy vegetables and is well worth integrating into your diet.
Watercress is a real treasure trove of nutrients. It is an excellent source of vitamins C, K, A, E, and the B vitamins. It also contains minerals such as calcium, magnesium, phosphorus, iron, potassium, sodium, zinc, manganese, copper, and selenium. It also contains lutein, zeaxanthin, and flavonoids, which protect the cells from oxidative stress. It is also an easy addition to the diet, as there are only around 11 kcal in 100 grams of this plant.
Studies have shown that regularly including watercress in the diet can help lower “bad” cholesterol (LDL) and triglycerides while supporting normal levels of “good” cholesterol (HDL). This is important for the prevention of cardiovascular disease. The plant also contains dietary fiber, which not only has a positive effect on intestinal function but also helps to stabilize blood sugar levels. The isothiocyanates contained in watercress also have strong anti-cancer properties.
Watercress has a distinctive, slightly peppery taste, often compared to that of cress, rocket, or radish, rounded off with a hint of sweetness. This makes it an excellent addition to many dishes. It is added raw to salads and sandwiches, used as a garnish on dishes, or mixed into smoothies. After cooking, it loses its pungency and is suitable as an ingredient for aromatic vegetable soups, enriching omelettes, or scrambled eggs. When briefly stewed in a pan with a little butter, it makes an interesting addition to meat dishes.
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