Watercress is another member of the mustard (Cruciferae) family. It is an excellent source of phytochemicals (antioxidants), known as isothiocyanates. The particular isothiocyanate found in watercress is called phenyl ethyl isothiocyanate (PEITC). It has been linked to a decreased risk of certain cancers including lung cancer. A recent study done by researchers at the University of Ulster in England showed that eating watercress may reduce damage to DNA and lower cancer risk.
In the study, researchers found that in a group of sixty (cancer-free) adults (half of them were smokers), those who ate approximately 3 ounces of watercress daily for 8 weeks in addition to their normal diets had higher levels of antioxidants and fewer DNA damaging chemicals in their blood.
Although this was a rather short term study in terms of long term cancer protection and prevention, it does give good reason to go ahead and add a little watercress to your diet. Watercress also provides a healthy dose of beta carotene, vitamin C, fiber, and potassium.
Look for watercress with bright green, non-wilting leaves. Use it within a few days of purchase and keep it from getting crushed by other fruits and veggies in the crisper. Try watercress on sandwiches, in salads, tossed with fruits in a fruit salad, stirred into potato or egg salad or blended with cottage cheese for a nice dip or spread. You can also try it cooked in soups, stir fries, scrambled eggs – be creative. Note: the British study was done with raw (uncooked) watercress.
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