Watercress is a peppery little green from the Brassica family — same family as broccoli and kale.

What makes it so special:
It’s packed with protective bioactive constituents like glucosinolates and PEITC (the compounds that give it a peppery bite and tons of health benefits), plus polyphenols like quercetin, vitamins A, C, E, K, and lutein.

The magic enzyme: myrosinase

When you chop, chew, or damage watercress leaves, you break the cells. Inside those cells, an enzyme called myrosinase comes in contact with protective compounds called glucosinolates. Myrosinase chops them up and turns them into the active usable compounds for the body (like PEITC).

Heat deactivates myrosinase, so that conversion doesn’t happen as well. That’s why raw is important.

Health benefits of watercress:

Antioxidant powerhouse: Boosts your own antioxidant enzymes (SOD, catalase) and raises blood levels of lutein, beta-carotene and vitamin C.

Heart & metabolic support: In animal studies, it lowered total cholesterol, triglycerides and blood sugar, partly by slowing how quickly carbs and fats are digested.

DNA protection: Small human studies found 85g of raw watercress a day reduced exercise-induced DNA damage in white blood cells.

Liver support: Animal models showed less liver injury from common stressors like acetaminophen and arsenic, thanks to lower oxidative damage.

Anti-inflammatory: Lab studies showed it decreases inflammatory markers like COX-2 and TNF-alpha.

How it’s grown — and why you can find it in winter:

Watercress is one of the few vegetables that actually grows in water. It’s an aquatic plant. Farmers traditionally grow it in shallow, slow-moving, spring water, not in regular soil.

It’s a winter green. While most salad greens fade in winter, watercress is at its best from fall through early spring.

How to use it:

In order to access all the benefits, it’s best raw. Chop it up and use it as a garnish (like you would fresh herbs). Throw it in pesto for a peppery and detoxifying kick. Toss with lemon, olive oil, salt, and a drizzle of tahini for a quick, nourishing salad.