A recent study in The British Journal of Nutrition (UK) highlights that consuming around 100 grams of watercress daily can help prevent breast cancer and various other types of cancer.

Watercress, also known by names like watercress or watercress, with scientific names Nasturtium officinale or Nasturtium microphyllum, is a semi-aquatic plant known for its peppery, pungent aroma.

This vegetable is highly nutritious and commonly used in soups, stir-fries, or salads, owing to its rich content of vitamin C, vitamins A, B1, B2, as well as numerous minerals and fiber.

From the perspective of Oriental medicine, watercress is cool, slightly bitter, and spicy, with diuretic properties, aiding in digestion, detoxification, and treatment of conditions like urinary retention, freckles, tuberculosis, diabetes, and goiter. It also offers anti-aging benefits.

Additionally, watercress plays a role in fighting oxidation, enhancing resistance, slowing pathological aging, and promoting kidney and gallstone health. It stimulates appetite, improves digestion, provides essential minerals, prevents anemia and scurvy, purifies the blood, acts as a diuretic, lowers blood sugar, treats coughs, induces sweating, expels worms, and detoxifies nicotine.

Cancer-Fighting Properties of Watercress

One of watercress’s lesser-known yet significant benefits is its potential to combat cancer.

Its anti-cancer properties stem from its ability to boost antioxidant levels in the blood and shield DNA from damage caused by toxins. Research shows that watercress can lower the risk of prostate cancer in men, as well as colon, cervical, and breast cancer in women, while also preventing cancer cell metastasis.

This is primarily due to glucosinolates, a phytochemical in watercress. When chewed, glucosinolates break down into isothiocyanates, potent anti-cancer compounds. Watercress is notably rich in nasturtiin, a precursor of phenethyl isothiocyanate, an active ingredient in cancer prevention.

The same study from The British Journal of Nutrition reveals that eating about 100 grams of watercress daily can help prevent breast cancer and reduce general cancer risk.

Dr. Nicholas Perricone notes that watercress has higher levels of vitamins, iron, calcium, magnesium, manganese, zinc, and potassium than broccoli, apples, and tomatoes.

In the study, men and women in their 60s, half of whom were smokers, included about 100 grams of watercress in their daily diet for eight weeks. The findings showed reduced DNA damage in blood cells—a cancer risk marker. The high vitamin C content in watercress also enhanced its anti-cancer effects.

Furthermore, watercress’s active compounds induce apoptosis (the programmed death of cancer cells). Raw watercress extract acts as a safeguard for prostate and colon cells by inhibiting the spread of malignant cells.

Isothiocyanates from watercress suppress metalloproteinase-9, an enzyme that fosters tumor growth, thereby curbing the invasion of cancer cells, especially in breast cancer.

Caution

While watercress is beneficial, it is crucial to thoroughly wash it multiple times with clean water, salt, and potassium permanganate when preparing salads or mixed dishes to eliminate bacteria and parasites.