Watercress: The Super Green with a Nutritional Punch
The United States’ Centers for Disease Control and Prevention (CDC) has recognized watercress as the most nutritious green vegetable in the world, outranking heavyweights like kale, spinach, and broccoli. Beyond its familiar presence in Vietnamese family meals, watercress has earned accolades as a “super green” thanks to its high content of calcium, vitamins, antioxidants, and its ability to detoxify and prevent cancer. Notably, this vegetable is easy to grow and resistant to pests and diseases, requiring just a single sowing to yield continuous harvests for years.
1. Why has watercress been hailed as the best vegetable in the world by the Americans?
According to research conducted by the CDC, watercress scored an impressive near-perfect nutrition score of 100/100, outperforming numerous well-known vegetables. This recognition is based on criteria such as vitamin and mineral content, antioxidant capacity, and support in preventing chronic diseases.
Watercress boasts the following key nutrients:
Calcium: Strengthens bones, prevents osteoporosis, and promotes height growth in children.
Vitamins C, A, and E: Boost immunity and contribute to beautiful, youthful skin.
Vitamin K: Plays a role in blood clotting and supports healthy bone development.
Powerful Antioxidants: Reduce the risk of cancer by protecting cells from damage.
Fiber: Aids digestion, lowers cholesterol, and stabilizes blood sugar levels.
Notably, the calcium content in 100g of watercress surpasses that of cow’s milk, offering a healthy alternative for those with lactose intolerance.
2. The remarkable health benefits of watercress
It’s no coincidence that watercress is beloved by both nutrition experts and consumers worldwide. Here are some outstanding benefits of incorporating watercress into your diet regularly:
Boosted Immunity: Abundant in vitamin C, watercress fortifies the body against bacteria and viruses, helping to prevent illnesses like the flu, sore throat, and pneumonia.
Detoxification and Cooling: Watercress has a cooling effect, aiding in liver detoxification and the treatment of skin conditions like acne and heat rashes. It’s an ideal summer food.
Cancer Prevention: Phytonutrients in watercress inhibit the growth of cancer cells, especially in the liver, colon, and breast.
Heart Health and Blood Pressure Regulation: Antioxidants and potassium in watercress help lower bad cholesterol, regulate blood pressure, and reduce the risk of stroke and heart disease.
Strong Bones: Rich in calcium and vitamin K, watercress is ideal for the elderly, postpartum women, and children.
Skin Health and Anti-Aging: Antioxidants in watercress slow down skin aging, reduce wrinkles, and promote a youthful, radiant complexion.
3. Easy as Pie: Grow Watercress Once and Harvest for Years
Watercress not only offers exceptional nutritional value but also stands out for its robust growth and ease of cultivation, even for novice gardeners.
Benefits of Growing Watercress at Home: Rapid growth and adaptability to both cool and warm climates.
Watercress thrives in clean water or moist soil, requiring neither well-aerated nor nutrient-rich soil. It is resistant to pests and diseases, eliminating the need for pesticides.
Harvest begins 25–30 days after planting, and with proper care, you can continuously harvest for 2–3 years by cutting and allowing the roots to regrow.
Simple Guide to Growing Watercress at Home:
Choose seeds or use watercress roots purchased from the market for propagation.
Grow using hydroponics or in buckets with soil rich in humus, maintaining high moisture levels.
Water frequently to ensure consistent moisture.
Fertilize with organic matter periodically (every 2–3 weeks).
Harvest by cutting stems, leaving the roots intact to regrow.
4. Delicious Dishes Featuring Watercress
Watercress is incredibly versatile and can be transformed into delectable and nutritious dishes:
Watercress and Lean Pork Soup: A cooling and easy-to-digest dish, perfect for hot weather.
Stir-fried Watercress with Garlic: Retaining its crunch and robust flavor, this dish is packed with nutrients.
Watercress, Apple, and Spinach Smoothie: A skin-nourishing and detoxifying blend.
Watercress Juice: A liver-cleansing drink, ideal for those who consume alcohol regularly.
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