Boost Your Immune System Naturally with Watercress
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.