The healthy secrets of watercress

Whether it's eaten raw, used as a garnish or added to salads, sandwiches and soups, the dark green, peppery leaves of watercress are among the more nutritious salad greens. Here are some basic facts about the vegetable.

Watercress is a vegetable that is rich in antioxidants, bioflavonoids and other substances that may protect against certain types of cancer, particularly those of the digestive system. Watercress is also a good source of vitamins A and C, antioxidants that protect against cell damage. A single 250 millilitre (one cup) serving of chopped watercress provides vitamin A, vitamin C, and useful amounts of calcium and potassium, yet it contains less than five calories. Many alternative medicine practitioners suggest that watercress can alleviate gastrointestinal upsets and help to treat respiratory problems and urinary tract infections. Some claim that it also can be useful as a mild antidepressant, an appetite stimulant and a diuretic. Application of its juice is recommended to clear up acne. These health benefits still require further study.

Watercress is at its best in the early spring. It should be well washed to remove microorganisms. Watercress is usually sold in bunches. When purchasing the vegetable, look for crisp leaves and a bright green colour; bypass any with yellow or wilted leaves. Although watercress may be found in small stream beds, it's not a good idea to pick it in the wild. Streams often contain parasites and bacteria that may cause intestinal infections. Even watercress from a supermarket, which has usually been grown in a controlled environment, should be washed thoroughly before it is served.

The pungency of watercress is complemented by citrus. Use a light citrus dressing on a watercress salad, or toss orange or grapefruit slices with watercress for a refreshing fruit salad. Watercress can also be added to a variety of cooked dishes. However, to preserve its vitamins and to prevent the leaves from turning brown, it should be cooked rapidly (microwaving works well) and served right away.

Watercress is a good source of beta carotene and vitamin C and is disease fighter rich in antioxidants to prevent cancer. It also tastes great in a salad.