Watercress: Peppery Leafy Green Packed with Vitamin K & Nitrates

Gram for gram, watercress tops the CDC nutrient-density list—delivering vitamins K, C and peppery punch at just 11 calories per cup.

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Watercress: Peppery Leafy Green Packed with Vitamin K & Nitrates

Vitamin C Vegan Weight Loss Iron Fiber

What Is Watercress?

Watercress (*Nasturtium officinale*) is a semi-aquatic crucifer that grows in cool, running water. Its small dark-green leaves offer a sharp, mustard-like bite that livens up salads, soups and sandwiches.

Nutrition Snapshot (per 100 g raw)

| | Amount | %DV | |---|---|---| | Calories | 11 kcal | — | | **Fiber** | 1.5 g | 5 % | | **Vitamin K** | 250 µg | 208 % | | **Vitamin C** | 43 mg | 48 % | | Vitamin A (RAE) | 160 µg | 18 % | | Folate | 9 µg | 2 % | | Iron | 0.2 mg | 1 % | Phytoactives: **glucosinolates, lutein, nitrate (~250 mg/100 g)**.

Potential Benefits

- **Bone health:** vitamin K supports osteocalcin activation. - **Cardiovascular boost:** dietary nitrate may improve endothelial function and lower blood-pressure during exercise. - **Cancer-protective compounds:** glucosinolate derivatives (PEITC) help phase-II detox enzymes. - **Ultra-low-calorie bulk** for weight-management dishes.

Drawbacks & Precautions

- Very high vitamin K can interfere with warfarin—patients should keep intake consistent. - Raw leaves from contaminated streams may harbour *E. coli* or liver flukes—buy farmed or wash thoroughly. - Strong flavour can overpower delicate dishes; use moderation.

Culinary Uses

- Blend into **watercress pesto** with walnuts & lemon. - Toss fresh leaves into egg salad or sushi rolls for pepper kick. - Classic **cream of watercress soup**: sauté shallots, wilt greens, blend with stock & potatoes. - Wilt lightly at the end of stir-fries to preserve nutrients.

Storage Tips

Keep stems submerged in cold water in the fridge or wrap in damp paper towel inside a vented bag; best within **3–4 days**. Blanch & freeze purée for sauces up to 6 months.

Sustainability & Farming

Hydroponic watercress requires little fertiliser and can be grown in vertical systems. Wild harvesting should avoid disrupting stream banks and downstream ecosystems.

Key Takeaways

✔︎ Nutrient-density superstar (K, C, nitrates) ✔︎ Peppery flavour lifts bland meals with minimal calories ✖︎ Monitor intake if on blood thinners, wash well.

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