A study has named this as one of the healthiest vegetables you can eat
A green vegetable has been ranked as one of the healthiest foods in the world – even though we’re all probably guilty of overlooking it. According to experts, the food could even help protect against cancer.
While we are all aware that we should eat plenty of fruits and vegetables, research has shown that one vegetable in particular could be more beneficial than others. A study published in the Centres for Disease Control and Prevention journal, Preventing Chronic Disease, has named the humble watercress – often a garnish on the side of a pub meal – as one of the healthiest vegetables you can eat.
As reported by Express.co.uk, researchers from William Paterson University in New Jersey classified the plant as one of 41 “powerhouse” foods. Rankings were determined by the nutrient density of each food, alongside their capacity to offer protection against chronic diseases such as cancer and heart disease.
The health benefits of watercress
Watercress contains high levels of antioxidants and vitamins. Registered dietician for MyFitnessPal, Stephanie Nelson, said: “Watercress is high in vitamin K, vitamin C and vitamin A.
“It is also part of the cruciferous vegetable family, alongside broccoli, cauliflower and Brussels sprouts. Cruciferous vegetables have powerful antioxidants in them that help prevent cell damage that might cause cancer and other diseases.”
Her colleague, dietician Joanna Gregg added: “Watch out kale, there is a new super green on the scene. With strong antioxidant properties, watercress’s health benefits range from decreasing oxidant stress to reducing tissue damage related to the development of some cancers.
“This aromatic vegetable can be added to any salad, sandwich or smoothie for a powerful health promoting punch.” This was backed by Dr Amy Lee, head of nutrition for Nucific.
As reported in Yahoo, she said: “Watercress has a lot of health benefits. “It’s high in vitamin A and potassium, more so than your typical lettuce.”
What does research say?
Numerous scientific studies have examined the health benefits of watercress. One paper, published in the American Journal of Clinical Nutrition in 2007, discovered that eating watercress daily had the potential to lower the risk of cancer.
As part of a trial, 60 adults consumed 85 grams of raw watercress every day for eight weeks. This was found to reduce damage to DNA in all participants – but even more so amongst smokers.
The study concluded: “The results support the theory that consumption of watercress can be linked to a reduced risk of cancer via decreased damage to DNA and possible modulation of antioxidant status by increasing carotenoid concentrations.”
Other fruits and vegetables defined as “powerhouse” foods by the study in Preventing Chronic Disease included:
- Chinese cabbage
- Kale
- Spinach
- Carrot
- Tomato
- Sweet potato
- Leek
- Lemon