The Ultimate Superfood: Grow Once, Eat for a Decade

11 July, 2025

Watercress: A Nutritional Powerhouse That’s Easy to Grow and Provides Long-Lasting Health Benefits

Watercress: Plant Once, Enjoy All Year Round

Watercress is a hardy, aquatic vegetable with an incredibly easy-to-grow reputation. With just one bunch planted in a source of clean water and provided with gentle light, watercress will thrive and continuously produce new shoots for harvest over many years.

The unique aspect of watercress is that it can be harvested as early as 3-4 weeks after planting, and the more it’s cut, the more it grows. With proper care, a single bunch of watercress can provide a consistent supply of greens for over a decade without the need for replanting.

Calcium Content Twice That of Cow’s Milk – The Secret to Supporting Children’s Growth

According to numerous studies, 100g of watercress contains an impressive 350-400mg of calcium, surpassing the amount found in 100ml of regular cow’s milk. But that’s not all; watercress is also an excellent source of essential nutrients:

Vitamin K, essential for strong bones and the prevention of osteoporosis.
Vitamin C boosts immunity and enhances calcium absorption.
Magnesium and Potassium support cardiovascular health, healthy nerve function, and muscle performance.
Antioxidants protect cells and combat the aging process.

With its dense nutritional profile, regular consumption of watercress by children promotes stronger bone development, supports stable height growth, and reduces the frequency of minor illnesses.

Versatile and Easy-to-Prepare, Watercress Enhances Any Meal

Watercress has a slightly pungent flavor and a cooling nature, making it an ideal ingredient for nutritious dishes. Some popular and delicious ways to prepare watercress include:

Watercress soup with minced meat or bone marrow—a nourishing and cooling dish.
Stir-fried watercress with garlic—a simple yet mouthwatering side dish.
Boiled watercress dipped in ginger fish sauce—a light and healthy treat.
Watercress salad or juice—a refreshing way to detoxify the body.

Note: To retain the precious calcium and vitamins, avoid overcooking watercress.

Grow Your Own Watercress at Home – It’s Simple and Rewarding

You can easily cultivate watercress at home by propagating cuttings in moist soil or through hydroponics in a plastic tub or bucket with clean water. Watercress is resilient and rarely bothered by pests; it only requires regular watering and a cool, shaded spot with gentle light.

In about three weeks, you’ll be able to harvest the young leaves. After each harvest, new shoots will emerge, ensuring a continuous supply of fresh watercress without the need for replanting.

Watercress is nature’s gift—easy to grow, versatile in the kitchen, and packed with exceptional nutrients. By planting just once, you can enjoy the benefits for years, saving costs and nurturing your family’s health. Watercress is especially beneficial for children, providing a natural source of calcium for stronger bones, taller stature, and sharper minds. If you haven’t already, now is the perfect time to start growing watercress for a healthier future.