B&W Quality Growers Reviews the Benefits of Watercress, the CDC’s Most Nutrient-Dense Food

Watercress contains over 50 essential nutrients to help fight off illness and infections.

With many illnesses on the rise, consumers are uncovering natural methods to boost immune support, and eating watercress is one of the best ways to strengthen your immune system, says B&W Quality Growers. The immune system comprises the spleen, thymus, bone marrow, and skin that work together to keep toxins from entering the body. A strong immune system prevents and fights off illnesses by producing, maintaining, and repairing the body’s cells and can be stimulated by watercress, according to the National Institute of Health.

Watercress contains over 50 essential nutrients and is the only food to obtain a perfect score from both the CDC and ANDI. Its high levels of fiber, magnesium, and potassium aid the thymus, responsible for white cell production, in fighting off infections. White blood cells are the body’s immune cells, flowing through the bloodstream to fight off foreign invaders to keep the body healthy.

But just as important as cell production, the immune system also works to maintain the cells it produces. The spleen monitors white and red blood cell levels in the body and bone marrow releases these blood cells when they are mature and required. The calcium and carotenoids, potent antioxidants, found in watercress support these organs by lowering oxidative stress and ultimately, the risk of cell damage and chronic illnesses, such as arthritis, Alzheimer’s disease, and Parkinson’s disease.

Additionally, watercress is rich in folate and Vitamins C and E, some of the primary nutrients in aiding the largest part of the immune system and the body’s first line of defense, the skin. Vitamin E protects the skin from free radical damage caused by lifestyle factors such as the sun, smoking, and pollution, amongst other toxins. At the same time, folate is a vital nutrient for DNA repair. Vitamin C helps heal injuries through cell and tissue repair, and it supports collagen production, which provides strength and structure to the middle layer of the skin to allow new cells to grow.

A strong immune system can prevent and treat illnesses and infections. Incorporating watercress into your diet is a natural way to strengthen the immune system and raw consumption is the best way to absorb the nutrients from this power-packed superfood. Because of watercress’s high Vitamin K content – 106% of your daily recommended dosage – always consult your physician before regularly changing your health routine.

 

Source: Eat This, Not That

Watercress is the superfood vegetable on everyone’s mind these days, and that’s because it was dubbed the “healthiest vegetable in the world” by the Centers for Disease Control (CDC). Granted, it was back in June 2014 when watercress topped the list of a report called “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach,” but the news has resurfaced over the last few weeks, spurred by what looks to be one very successful marketing campaign by B&W Quality Growers. The produce manufacturer used the 2014 CDC scoring as a way to get more people to start buying watercress, and everyone from Vogue to the New York Post subsequently covered the leafy green‘s benefits. Now, we can perhaps thank this strange game of reporting telephone for drudging up old news and reminding us just how nutrient-dense and beneficial watercress can be.

Now, back to the report that started it all: Researchers at William Paterson University in New Jersey sought to take common “powerhouse” fruits and vegetables like different leafy greens, citruses, and cruciferous vegetables, and give each of these foods a ranking based on their “nutrient density.” Among the biggest heavy hitters were cabbage, chard, and spinach, but the only food to earn a perfect score of 100 was watercress. According to the CDC, this means that “the food provides, on average, 100% DV of the qualifying nutrients per 100 calories.”

To learn even more about watercress beyond its nutrient density, we talked with a handful of dietitians to find out what exactly this powerhouse vegetable can do for your body and for your health. Read on, and for more healthy eating advice, make sure to check out 7 Vegetables That Reduce Inflammation and Slow Aging.

1. Watercress has powerful anti-inflammatory effects.

When you chop up some watercress for your salad, smoothies, or sandwiches, you’ll be giving your body some powerful compounds with anti-inflammatory properties. “Watercress has anti-inflammatory effects, which can help the body combat oxidative stress,” says Lauren Manaker, MS, RDN, a registered dietitian on our Medical Expert Board.

But where exactly does watercress get these anti-inflammatory qualities? “One of the most noteworthy features of watercress is that it is the best source of a compound called Phenethyl isothiocyanate (PEITC),” says Manaker. “This compound has been linked to effects like a reduction of growth of certain cancer cells and has anti-inflammatory and antioxidant effects.”

2. It has high levels of vitamin K.

You often hear of eating foods like kale or broccoli to get more vitamin K into your diet, but watercress is another vegetable with a high K vitamin count. In fact, a cup of watercress has about 85 micrograms of vitamin K, and the daily recommended amount for adults is around 120 micrograms, so you’re getting close by consuming just one serving. But what does vitamin K do?

“This aqueous veggie has an impressive amount of vitamin K, which is a nutrient that helps the body clot blood,” says Manaker. “Vitamin K also is an important nutrient that can support bone health.” Harvard Health says that some research has also found that vitamin K may help with heart health.

3. You can support your heart health with watercress.

Watercress is made up of vitamins and minerals that have been proven to be beneficial to the health of your heart. “For one, it is free from saturated fat and has an insignificant amount of sodium, and these two factors are important when choosing foods that support heart health,” says Manaker. On top of that, “Watercress also contains the three key micronutrients emphasized on the DASH diet—calcium, magnesium, and potassium.” The DASH diet is specifically focused on lowering blood pressure and cholesterol, and watercress can be a nutritious part of this eating plan.

In addition, watercress also contains dietary nitrates, “which can promote healthy blood vessels, improve blood flow, and help regulate blood pressure,” says Amy Goodson, MS, RD, CSSD, LD. “These nitrates are converted into nitric oxide in the body, a compound that relaxes blood vessels and supports cardiovascular function.”

4. It can also support eye health.

According to Manaker, watercress contains compounds that may help protect against the development of macular degeneration, which is an age-related issue that can affect the retina. This vegetable can be helpful for your eyes in this case because “Watercress is a natural source of lutein and zeaxanthin—two compounds that support eye health,” says Manaker.

A report published in Nutrients states that plant compounds like these can help protect against age-related issues because of their ability to reduce oxidative stress damage, but lutein and zeaxanthin are specifically found in the retina, which is why they are linked to helping with macular degeneration.

5. You can support your bone health.

In order to protect your bones as you age, it’s important to take in a variety of helpful nutrients through all types of foods. According to our dietitians, watercress can help by providing essential minerals for your bones.

“Watercress is rich in essential minerals that promote optimal bone health, encompassing calcium, magnesium, potassium, and phosphorus,” says Trista Best, MPH, RD, LD at Balance One Supplements. “While calcium is widely recognized for its influence on bone health, magnesium, vitamin K, and potassium also hold significant roles.” Best further explains that vitamin K is helpful in the health of your bones because it constitutes a vital element of osteocalcin, a protein integral to robust bone structure and the regulation of bone turnover.”

6. You’ll consume a ton of nutrients with very few calories.

One major benefit of chowing down on some watercress, whether it’s on top of a salad or mixed into a smoothie, is that you’re gifting your body with a multitude of nutrients, vitamins, and minerals, all while consuming very few calories at all—less than 4 per cup!

“Overall watercress is low in calories while being nutrient-dense, thus becoming an excellent choice in your diet without adding excess calories,” says Lisa Young, PhD, RDN.

7. It contains compounds associated with reduced cancer risk.

As you can see by now, watercress is quite the powerhouse of a vegetable. Along with its potential to help your heart, bones, eyes, and reduction of inflammation, this green also contains compounds linked to cancer protection.

“Research suggests that watercress may have anticancer properties,” says Goodson. “It contains bioactive compounds like glucosinolates, which can have a protective effect against certain types of cancer by inhibiting the growth of cancer cells and promoting their elimination.” She adds that “the presence of antioxidants and other phytochemicals in watercress further contributes to its potential in reducing cancer risk.”

 

Source: NY Post

Watercress is life.

Often seen as a garden-variety garnish that one scrapes off an entree, lowly watercress could conversely be the holy grail for health.

This nebulous-looking vegetable has been deemed an essential part of a balanced diet due to its bounty of nutrients that can stave off disease and protect athletes from workout-induced injuries, B&W Quality Growers wrote in a press release.

“Athletes [who eat watercress] benefit from strenuous exercise with less potential for tissue damage,†food firm B&W claimed in the statement.

It’s even been grandly labeled “the healthiest food in the world.â€

And it apparently tastes good, too.

“We use watercress in salad for its peppery freshness,†Andrew Chase, owner of Lower East Side Austrian standby Cafe Katja, told The Post. “It really wakes up your taste buds!â€

The health perks are due to the fact that, in part, the pungent superfood — which resides in cool, flowing water bodies throughout Eurasia, despite being introduced to North America — is the most nutrient-dense veggie on earth, according to the Centers for Disease Control and Prevention.

It scored a perfect 100 out of 100, beating out Chinese cabbage (91.99 points), Swiss chard (89.27 points), beetroot (87.08 points) and even spinach (86.43 points) in the CDC’s vegetable rankings.

Perhaps Popeye should have inhaled a can of watercress instead of spinach before uppercutting his nemesis, Bluto.

The plant panacea has high levels of amino acids — essential elements of protein that aid everything from digestion to neurotransmitter production — as well as antioxidants.

The latter compounds are the body’s defense against damage caused by “free radicals,†or essential compounds that the body produces during rest, exercise, rigorous activity and converting food into energy.

While essential for life and muscle function and, in turn, adapting to exercise, a free radical-antioxidant imbalance can cause delays in muscle recovery and damage muscles — and can even play a role in the development of cancer, according to the National Cancer Institute.

Eating watercress can potentially offset side effects in athletes, too: Studies show those who ingest it two hours prior to exhaustive exercise greatly lessen their chances of cell damage compared to those who did not.

Meanwhile, consuming watercress daily for just two months decreased DNA damage, effectively providing athletes with all the benefits of grueling exercise without the damaging downsides.

Other benefits include large amounts of iron, calcium, potassium, magnesium and vitamin K — the latter potentially preventing cell damage in the brain, according to a Vogue report that gave it the global “healthiest food†label.

In addition, consuming just 100 grams of the herb fulfills the majority of the requirement for vitamin C and reportedly contains more than even citrus stars like oranges and lemons.

Maybe it’s unsurprising that the hot, new superfood is in the same mustard-green family as kale, the popular onetime It vegetable and has been the lifeblood of billionaire-dollar roughage mongers like Sweetgreen.

That was before it came out that the alleged fibrous fountain of youth was not nearly as healthy as advertised and contained an alarming amount of pesticides and “forever chemicals.â€

But how does one get people to eat watercress, a vegetable that looks like it should be served alongside vitamin pellets in a Galápagos tortoise enclosure?B&W suggests that people “get juiced up on that leafy green goodness daily by adding watercress to salads, smoothies, sandwiches, wraps, omelets, pizza and more.â€

And it’s not just vegans and health gurus espousing watercress’ virtues.

Chase, whose restaurant, Cafe Katja, is famous for serving sprawling platters of porchetta and bratwurst, told The Post that he uses the wonder green to “offset the richness†of the meat.

“We fluff it up with frisee [curly endive] and serve it with schnitzel and steaks,†the restaurateur said.

Meanwhile, Chase added, gourmands who like their watercress with an Asian accent — not to be confused with Chinese watercress, which, while delicious and certainly healthy, is a different species — can douse a watercress salad with carrot dressing, like the one at New York Vietnamese restaurant Nha Trang One.

Perhaps it will only be so long before the vegetable-averse plow through watercress like a combine harvester.

 

Source: VOGUE

Goji berries, açaí, chia seeds, or the humble, Vitamin C-packed orange? In the search for the healthiest food in the world, researchers at William Paterson University in New Jersey examined 41 types of fruit and vegetables and compared them with each other. The winner—officially titled the most nutrient-dense food in the world—may surprise you: The superfood par excellence can actually be grown and thrive in your home, even if you don’t have a garden.

This is the healthiest food in the world

The researchers in the study examined the foods for their nutrient density. With a total of 100 points, the winner in the ranking of the healthiest foods even beats Chinese cabbage (91.99 points), Swiss chard (89.27 points), beetroot (87.08 points), and also spinach (86.43 points). What’s even healthier than these vegetables? Watercress.

What makes this superfood so healthy?

Watercress (also called watercress) contains a variety of vitamins, minerals, and secondary plant compounds. Just 100 grams of the herb would be enough to cover most of the daily requirement of Vitamin C, meaning watercress contains far more Vitamin C than even oranges and lemons, making it the ultimate immune booster. In addition, the healthiest food in the world scores highly for:

• Large amounts of iron, calcium, potassium, and magnesium—ingredients that are essential for bones and muscle building.
• A significant amount of Vitamin K in cress can help prevent cell damage in the brain.
• Antioxidants in watercress protect against DNA damage caused by free radicals and may even reduce the risk of cancer.
• Essential mustard oils provide a slightly pungent flavor, but also make watercress a natural cough suppressant. In addition, mustard oils have a digestive effect.
• According to the findings of researchers from New Jersey, watercress also has a detoxifying and blood-cleansing effect.

What is watercress, actually?

First of all, watercress is not to be confused with garden cress, which you might remember growing on a plate with a damp paper kitchen roll or some absorbent cotton as a kid. The two species are different in appearance alone: Garden cress has short stems with small leaves, while watercress develops a height of up to 15 centimeters and the leaves have a diameter of about 3 centimeters. The taste is also different: garden cress is reminiscent of radish, while watercress tastes a little like mustard due to—you guessed it—the essential mustard oils present.

Watercress thrives in moist environments, meaning that in nature, it mostly grows near streams and rivers. But you can also grow the seed in a flower pot at home: The most important thing is to keep the soil very moist at all times. This way, watercress can thrive even on the smallest balcony—best in partial shade, by the way.

Why you should still not eat too much of it

100 grams of watercress, as already mentioned, cover most of the daily Vitamin C requirement. However, this corresponds to the amount contained in a large bowl. And you shouldn’t consume that much watercress, as the essential mustard oils can cause bladder, kidney, and stomach irritation if consumed in excess. Instead, watercress is better suited as a side dish or topping on a slice of bread or salad. So, as is often the case, less is more—even with the healthiest food in the world, it seems.

 

WATERCRESS: THE MOST NUTRIENT DENSE VEGETABLE

Watercress is the only food to receive a perfect score from ANDI and the CDC, which means this healthy, flavorful leafy green delivers a potent portion of health benefits. Watercress is packed with over 50 essential nutrients and is naturally low-calorie, fat-free, cholesterol-free, and very low-sodium food. In addition, Watercress is globally recognized as a superfood offering a distinctive taste that stands out from the muted flavors of other leafy greens. Here are some of the critical nutrients. 

Vitamin A supports the immune system, eye health reproduction, and growth and development. Vitamin A helps your heart, lungs, and other organs work properly. In addition, studies show that people whose diet is high in Vitamin A or beta-carotene can have a lower risk of certain kinds of cancer.

Vitamin C shields the body against free radicals and supports the normal function of blood vessels. Vitamin C has also been shown to aid in the healing of wounds and assist in iron absorption and neurological function.

B Vitamins are a family of vitamins that uniquely keep our bodies healthy and energized. B Vitamins help convert energy from carbohydrates to be used as fuel, assist fat cells in breaking down amino acids, and aid in transporting oxygen and energy-containing nutrients around the body.

Vitamin K supports blood clotting and is necessary for calcium absorption to strengthen bones. Vitamin K is also shown to reduce the risk of cardiovascular disease and could be a key component in preventing Alzheimer’s disease.

Vitamin E is a nutrient critical to vision, reproduction, and your blood, brain, and skin health. Vitamin E also has antioxidant properties. Antioxidants may protect your cells from free radicals and can play a role in heart disease, cancer, and other diseases.

Zinc is an essential micronutrient for total health and a robust immune system, and it supports keeping infections at bay. Research shows that zinc aids every step of the immune process, from the growth and development of immune cells to their fight against upsetting agents, including bacteria, viruses, and parasites.

Watercress’s highly absorbable iron is one of the best ways to incorporate iron and help your body carry oxygen to cells, playing a significant part in the immune system process. The iron in Watercress helps maintain your energy levels, impacting how your body feels. In addition, iron builds up your immune cells, allowing them to reach full maturity and optimally perform.

Magnesium is crucial in muscle function, your nervous system, and energy production. Magnesium is also a critical stabilizing nutrient for blood sugar and blood pressure and helps your body rest and recover.

Your body needs calcium to build and maintain strong bones and muscles. Additionally, calcium supports your heart and nervous system.

Potassium helps maintain normal fluid levels inside our cells. Potassium also helps muscles to contract and supports normal blood pressure.

PEITC (Phenethyl isothiocyanate) is a naturally occurring isothiocyanate whose precursor, is gluconasturtiin. PEITC has been shown to have chemo-preventive effects in cell and animal studies of cancer.

Protein is a critical part of the processes to fuel your energy and carry oxygen throughout your body in your blood. In addition, protein helps make antibodies that fight off infections and illnesses, keep cells healthy, and creates new ones.

Amino Acids are the building blocks of protein. Break down food, grow and repair tissue, make hormone and brain chemicals, create an energy source, maintain healthy skin, hair, and nails, build muscle, boost your immune system, and sustain a regular digestive system.

For more on the most nutrient-dense food, visit B&W Quality Growers. B&W Quality Growers has been farming responsibly since 1870. We’re among the largest growers of distinctive leafy greens, including watercress, arugula, spinach, and ong choy. We sustainably grow, pack, and ship the highest quality distinctive leafy greens, providing well-being for our consumers and value for our customers. We’ve done this with zero product recalls and aim to provide a healthier, more flavorful world using premium leaves in everyday recipes, and follow B&W on our social media pages.

Mental Health:  What is it, why is it important, how can you maintain or improve it, and more?

May is National Mental Health Month. But our mental health is something we should constantly be paying attention to, not just one month during the year. Let’s begin by understanding what mental health means. Mental health is an individual’s overall well-being and ability to cope with life’s stresses, realize their capabilities, learn and work well with others, and contribute to their community. Our mental health influences how we think, feel, and act.

We all encounter different circumstances that affect our mental health. In addition, many common aspects affect much of the population, so learning from how others cope and manage life’s stresses can be helpful.

Signs of Mental Health Struggles:

• Change in eating habits, both over and undereating
• Insomnia
• Change in energy levels
• Shying away from others
• Feelings of despair
• Unexplained confusion, anger, guilt, or anxiety
• Unable to perform daily tasks
• Unpredictable mood swings
• Considering self-harm
• Indulging in alcohol or other substances more than normal

Awareness is the key. And there are several ways to help reduce the suffering and the chance of onset.

One of the most substantial ways to impact your mental health is by eating a healthy diet. Try adding the world’s most nutrient-dense food, watercress, to your diet. Packed with over 30 essential vitamins, minerals, and compounds, this nutrient-dense leafy green is an excellent starting point for a healthy diet. In addition to being the most nutrient-dense food on the planet, watercress also scores high on the Antidepressant Food Scale because of its nutrient-dense properties. For example, watercress has more folate than a banana and more Vitamin C than an orange. Watercress is also an excellent source of highly soluble iron, zinc, magnesium, and Vitamin B. All these nutrients are related to preventing and treating depressive disorders.

Also, prioritize getting daily exercise and sleep, and consider creative outlets and meditation. The great thing about these tools is you can control these variables. Contributors like stress, work, social environment, etc., are sometimes outside of our control. And know that you don’t have to do it all by yourself.

If you’re looking for the tools to help others directly in times of crisis, consider getting certified in a mental health first aid course.

Mental Health First Aid offers in-person courses nationwide run by two certified coaches. Members will learn how to help others suffering a mental health crisis by recognizing, understanding, and reacting to signs of addiction or mental health conditions.

Look around on social media to find reliable creators, or start with some awesome inspirational content creators, this mental inspiration TikToker, or these mental health apps.

At the end of the day, remember you’re not a robot and don’t expect yourself to be on 24/7. So give yourself a break and time to replenish.

Americans are among the most stressed-out workers in the world with 83% of Americans reporting suffering from work-related stress, making work one of the top three stressors. Of that, only 43% think their employers care about their work-life balance. Companies that have incorporated mental health care into their benefit programs have seen positive impacts on their employees’ overall well-being and the holistic company environment.

In 2019, stress caused on average one million workers to miss work every day. Anxiety and depression can directly correlate with the amount of stress someone endures, and they can manifest physically by weakening the immune system. With employees becoming sick more easily and more often, absenteeism rates at work have increased. By designating time and resources for employees to tend to their mental health, employers have seen increased productivity and morale, and a decrease in burnout.

Companies that offer mental health care as a benefit or perk could also see a lower turnover rate. Employees who don’t feel like they’re thriving or engaged with their work had an annualized turnover rate of 24%, compared to 8% for employees who reported thriving and feeling engaged at work.

Ways to Incorporate Mental Health Care for Employees:

1. Offer mental health coverage
2. Host a lunch yoga or meditation
3. Allow and encourage employees to take short walks on breaks
4. Have healthy snacks stocked in the breakroom

 

At B&W, we care about improving health by growing the highest quality watercress, but we also care about the mental health of our employees, consumers, and customers.

If you’re looking for ways you or your company can incorporate mental health care or awareness into your work day, here are some resources:

• MentalHealth.gov
• Mental Health Resources and Trainings
• Mental Heath First Aid

 

Key Nutrients Watercress Provides to Support Immune Health

You may wonder what you can do to strengthen and support a healthy immune system. First, it’s essential to consult with your physician before making any changes to your regular health routine. Fortunately, after speaking with your doctor, you can incorporate several naturally occurring nutrients, which can significantly support your immune health. A few slight modifications to your diet can go a long way.

Since the best way for your body to absorb nutrients is through raw foods, let’s look at the benefits of adding one ingredient to your diet: the most nutrient-dense vegetable on the planet. Watercress scores a perfect 1000 at the top of the ANDI scale and a perfect 100 on the CDC index. It’s the only food to get a perfect score on both ratings.

Watercress is packed with over 30 essential vitamins, minerals, and compounds and has a variety of uses. Plus, evidence of its use dates back three millennia to the Persians, Greeks, and Romans. So let’s look deeper at the benefits of incorporating Watercress for immune health.

Zinc

Zinc is an essential micronutrient for total health and a robust immune system, and it supports keeping infections at bay. Research shows that zinc aids every step of the immune process, from the growth and development of immune cells to their fight against upsetting agents, including bacteria, viruses, and parasites.

While zinc is considered the immunity superstar, research also shows that people can maintain their zinc levels with a healthy balanced diet. We recommend our Salmon Watercress salad with Strawberry Vinaigrette Dressing.

Vitamin C

Watercress is an incredible source of Vitamin C. It shields the body against free radicals and supports the normal function of blood vessels. Vitamin C has also been shown to aid in the healing of wounds and assist in iron absorption and neurological function.

People often think the best way to obtain Vitamin C is by consuming oranges, but Watercress contains double the amount (based on 100g). Vitamin C also plays a prominent role in wound healing, thus maintaining your immune system by keeping your skin barrier intact. To go all in for Vitamin C, try our Watercress Citrus Salad Recipe.

Vitamin A

Watercress is also high in Vitamin A, which supports your immune system and eye health. In addition, studies show that people whose diet is high in Vitamin A or beta-carotene can have a lower risk of certain kinds of cancer. Try our Strawberry Bruschetta Recipe to mix things up.

Vitamin K

Add to that Vitamin K, which is well-known for supporting blood clotting. Vitamin K is also necessary for the absorption of calcium. And just one servicing of Watercress provides 106% of your recommended daily intake of Vitamin K.

Iron

We understand if iron wasn’t the first thing you thought of as an immune-boosting mineral. But because Watercress has over 28 vitamins, minerals, and compounds, including highly absorbable iron, it’s one of the best ways to incorporate iron and help your body carry oxygen to cells, playing a significant part in the immune system process.

Additionally, the iron in Watercress helps maintain your energy levels, impacting how your body feels. In turn, iron builds up your immune cells, allowing them to reach full maturity and optimally perform. We recommend Chef Ming’s Crazy Chicken Watercress Salad as a delicious recipe to incorporate additional iron into your diet.

 

B Vitamins

Watercress also contains Vitamins B1, B2, B3, B4, and B6. B Vitamins are crucial in maintaining your overall health and well-being. This includes keeping your immune system strong, thus preventing health issues.

Try Chef Ming’s Wok Stirred Watercress and Goat Cheese Omelette to kickstart your day with a good serving of B Vitamins.

• B1 (thiamine). Thiamine plays a crucial role in metabolism by converting nutrients into energy.
• B2 (riboflavin). Riboflavin helps convert food into energy and acts as an antioxidant.
• B3 (niacin). Niacin plays a pivotal role in cellular signaling, metabolism, and DNA production and repair.
• B4 (choline or adenine). Choline supports brain function and cell membrane, is necessary for normal fat metabolism, aids in the proper functioning nervous system, regulates liver function, and minimizes excess fat deposits.
• B6 (pyridoxine). Pyridoxine aids in amino acid metabolism, red blood cell production, and the creation of neurotransmitters.

Vitamin E

Vitamin E is a fat-soluble resource with potent antioxidant properties that support immune cell production. More specifically, Vitamin E assists with T-cell growth or the white blood cells essential to the body’s ability to defend against pathogens. Incorporate more Vitamin E in your diet with this delicious Grilled Pizza with Flank Steak, Blackberries, and Watercress Recipe.

Gut Health

Additionally, improving your gut health plays a role in immune health. So, leafy greens like Watercress that are high in Fiber, Magnesium, and Potassium aid in boosting immune cell production and fighting off infections. In a time crunch? This quick and delicious Watercress Salad with Honey Sautéed Apples and Almonds Recipe will have you covered.

Your immune system is your body’s natural defense system. So adding nutrient-rich foods to your diet to help fight off cases of the cold, flu, and cancer-causing free radicals can go a long way.

Be sure to see our latest recipes, find your local retail stores, and follow us on social media for the latest news.

 

It’s Time to Talk Superfoods:

Our favorite here at B&W Quality Growers is one that we’re incredibly familiar with, but you may not be… watercress! As the leading growers of this delightful green, we’re here to give you a brief, but powerful intro to this superfood. We think you’ll be pleasantly surprised at all it has to offer. From nutrients to flavor to adaptability, it has it all!

A Nutritional Powerhouse

Watercress is one of the most nutrient-dense vegetables in the entire world. With more than 28 essential vitamins, minerals, and compounds, and naturally low-calorie, fat-free, and cholesterol free, you’d be hard-pressed to find better nutritional stats.

Just one cup of watercress contains 21% of the recommended daily value of Vitamin E and 24% of Vitamin C. Plus, you’re getting a significant amount of Vitamins A, B, and K, and minerals such as calcium, phosphorus, and potassium. So, not only is watercress one of the most delicious greens available, but it also packs a healthy punch too.

 

 

A Flavor Phenomenon

Watercress is world-renowned for its distinctive peppery flavor. Lending a mild peppery taste to any dish, you can easily incorporate it into many recipes. Most other greens have a muted flavor that is drowned out by its accompaniments, not watercress. Watercress stands on its own when it comes to taste, so it’s best to use it in dishes where you celebrate its spice and peppery notes.

 

How Do I Eat Watercress?

Now that we’ve got you excited about the year’s hottest superfood, let us count the many ways in which you can enjoy it:

• Add watercress to your usual salad greens mix
• Blend it into a pesto just as you would basil
• Use watercress in place of lettuce on your burgers and sandwiches
• Mix it into soup near the end of cooking
• Sauté it with some garlic and olive oil. It will cook up quicker than kale or collard greens because it’s so tender.
• Add watercress to your omelet
• Toss a handful into your next smoothie
• Purée it into a dip or zesty soup

 

Check out our full list of recipes for more ideas, and subscribe to our social media channels for the latest updates.

 

Now that we’ve introduced you to our favorite green, we hope you branch out and enjoy it too. It’s not only flavorful, but also healthy and versatile.

 

Keep your eye out for the B&W brand. For over 150 years, we’ve specialized in watercress, with a singular focus on quality. Since 1870, our varieties have been selected for superior flavor and consistent appearance. Plus, our watercress is available to you year-round, thanks to our unique farming operations spanning over eight states.

 

Learn more about B&W today.

Find Watercress in your local store.

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Author: Ruth Bozeman has over 20 years in the marketing and health and fitness industries with a proven track record of trust and innovation.

Fight Cancer with Watercress:

Watercress is a jack-of-all-trades when it comes to your health. With more than 28 essential vitamins, minerals, and compounds, its benefits run the gamut from eye to heart health. Now, we’re going to focus on watercress and cancer prevention.

A growing body of evidence suggests watercress can help prevent the spread of cancer cells, including breast cancer cells. So it’s no wonder our favorite superfood continues to grow in popularity.

Watercress is a cruciferous vegetable, which are generally known as cancer-fighters due to their high levels of phytochemicals known as isothiocyanates. Specifically, watercress contains an abundance of phenylethyl isothiocyanate, which interferes with a critical protein in cancer development.

Though this family of vegetables can help stop the spread of cancer cells, studies indicated that watercress specifically is associated with a reduced risk of several cancers. For example, in a University of Pittsburgh Cancer Institute Study, watercress appeared to stop human prostate cancer cells from growing in mice.

Frequent consumption of watercress is also associated with a reduction in DNA cell damage and an increase in antioxidant activity in the body, both of which may help fight cancer, according to research published in The American Journal of Clinical Nutrition.

Here at B&W Quality Growers, we know that many of our most loyal fans are already aware of the plethora of health benefits that our favorite leafy green offers. For those who want to know more, please be sure to follow us on social media. We continually share fun and interesting facts about watercress and highlight ways to incorporate it into your diet in unique and delicious recipes. From cancer prevention information to exciting recipes, we are your source for all things watercress.