What is watercress considered? The Underrated Aquatic Superfood

December 23, 2025 •

3 min read

In a 2014 ranking of 'powerhouse fruits and vegetables,' the Centers for Disease Control and Prevention awarded watercress a perfect nutrient-density score of 100. But beyond being the 'healthiest vegetable,' what is watercress considered by culinary and medical experts? It is a potent, semi-aquatic plant with a long history of use as both a food and a medicinal herb.

Quick Summary

Watercress is a semi-aquatic leafy green from the mustard family, widely regarded as a nutrient-dense superfood due to its high vitamin, mineral, and antioxidant content. It is known for its peppery flavor and versatile uses in cuisine.

Key Points

Superfood Recognition: The CDC officially ranked watercress as the number one 'powerhouse fruit and vegetable' due to its exceptional nutrient density.
Cruciferous Family: As a member of the Brassicaceae family, watercress is botanically related to broccoli, cabbage, and kale, sharing their characteristic peppery flavor.
Nutrient-Dense Profile: It is remarkably high in vitamins A, C, and K, as well as minerals like calcium, potassium, and magnesium, while being very low in calories.
Health-Enhancing Compounds: Watercress contains potent antioxidants and anti-cancer compounds called isothiocyanates that protect against chronic disease.
Culinary Versatility: With its signature peppery taste, watercress is a versatile ingredient that can be enjoyed raw in salads or cooked in soups and stir-fries.
Ancient History: Watercress has been valued for centuries, with its use as both food and medicine dating back to the ancient Greeks and Romans.

A Versatile Culinary and Medicinal Plant

Watercress ($Nasturtium officinale$) is a perennial, semi-aquatic plant belonging to the Brassicaceae family, which also includes other cruciferous vegetables like broccoli, cabbage, and kale. Its status as a prominent food source is ancient, with historical records detailing its use by Romans and Greeks for both culinary and medicinal purposes. Historically, Hippocrates, often called the 'father of medicine,' used watercress grown near his hospital for its purported health benefits. Today, it remains a celebrated culinary ingredient prized for its crisp texture and distinctive peppery, slightly pungent flavor. This versatility allows it to be used in numerous dishes, either raw or cooked, from salads and sandwiches to sauces and soups.

Watercress's Superfood Status and Nutritional Profile

The designation of watercress as a superfood is well-supported by its impressive nutritional profile. The CDC's perfect nutrient-density score confirms its high concentration of vitamins, minerals, and antioxidants relative to its minimal calorie count. A single cup contains substantial amounts of essential nutrients:

Vitamin K: A crucial fat-soluble vitamin for blood clotting and bone health, with one cup providing over 100% of the recommended daily intake.
Vitamin C: A potent antioxidant that bolsters the immune system and is vital for collagen production.
Vitamin A: Important for vision and immune function, obtained from its high beta-carotene content.
Minerals: A rich source of calcium, potassium, and magnesium, all contributing to healthy bone density and heart function.

This nutrient-dense composition makes watercress an exceptional choice for anyone aiming to maximize nutritional intake while managing calorie consumption.

Health Benefits of Watercress

The benefits of watercress extend beyond its basic nutritional content, thanks to powerful phytochemicals such as glucosinolates, which convert to isothiocyanates when chewed. These compounds are responsible for its spicy flavor and are linked to numerous therapeutic properties:

Antioxidant Power: Its high antioxidant content combats cellular damage from free radicals, which is linked to chronic illnesses like cancer and heart disease.
Cardiovascular Health: Research suggests that carotenoids like lutein and zeaxanthin in watercress can lower the risk of heart disease and may help reduce blood pressure.
Cancer-Protective Effects: The isothiocyanates, like PEITC, have shown promise in protecting against certain cancers by activating detoxification enzymes and blocking tumor growth in studies.
Bone Density: The combination of calcium, vitamin K, and other minerals supports strong bones and may help prevent conditions like osteoporosis.
Enhanced Athletic Performance: High levels of dietary nitrates can improve blood vessel health and may enhance exercise tolerance.

Comparison: Watercress vs. Other Leafy Greens


Feature	Watercress	Spinach	Arugula
Family	Brassicaceae (Mustard)	Amaranthaceae	Brassicaceae (Mustard)
Flavor	Peppery, pungent	Mild, slightly earthy	Peppery, nutty, spicy
Growing Environment	Semi-aquatic (in water)	Soil (land)	Soil (land)
Nutrient Density (CDC)	100/100	High	High
Vitamin K	Extremely High	High	Very High
Dominant Use	Salads, sandwiches, soups	Sautéing, raw salads	Raw salads, pesto

Incorporating Watercress into Your Diet

Given its versatility, incorporating watercress into your meals is easy and delicious. Its peppery flavor can add a new dimension to familiar dishes. Here are some popular methods of use:

Salads: Add fresh watercress to mixed green salads for a spicy, crisp texture.
Soups: Blend watercress into a creamy potato and watercress soup for a flavorful and nutritious meal.
Sandwiches: Use it in place of lettuce to give sandwiches and wraps a zesty kick.
Pesto: Watercress can be used as a substitute for basil in a peppery, vibrant pesto.
Stir-Fries: Wilt watercress quickly into stir-fries, much like spinach.
Smoothies: Add a handful of watercress to green smoothies for a nutrient boost.

Conclusion

Ultimately, what watercress is considered is a complex identity encompassing a nutrient-dense superfood, a versatile culinary green, and a potent medicinal herb. Its perfect score from the CDC and extensive history confirm its place as a nutritional powerhouse. Whether added raw for a peppery kick or cooked into a savory soup, watercress provides an accessible and effective way to boost overall health and add dynamic flavor to your diet. For further information on its therapeutic properties, refer to this detailed NIH study on watercress's therapeutic potential.

Frequently Asked Questions

Watercress has a distinctive peppery, slightly pungent flavor that is reminiscent of mustard or wasabi. The flavor mellows when it is cooked.

Yes, watercress is delicious and often eaten raw, especially in salads and sandwiches, where its peppery flavor is most prominent. Eating it raw also preserves its full vitamin content.

Watercress is primarily considered a leafy green vegetable. However, it also has a long history of use as a medicinal herb, with traditional medicine utilizing its leaves and stems for various ailments.

Watercress is considered a superfood because it is extremely nutrient-dense, meaning it contains a high concentration of vitamins, minerals, and antioxidants for very few calories. This reputation is backed by its perfect score on the CDC's nutritional ranking.

Watercress is in the Brassicaceae family, also known as the mustard or cabbage family. This botanical lineage includes other well-known vegetables such as broccoli, kale, and Brussels sprouts.

The main health benefits of watercress include its antioxidant properties, potential to lower the risk of chronic diseases like certain cancers and heart disease, support for strong bones, and immune system boosting.

Watercress is very versatile and can be used in numerous ways. Common uses include adding it to salads, blending it into soups or pesto, and wilting it in stir-fries.