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THE NIBBLE’s Gourmet News & Views

Trends, Products & Items Of Note In The World Of Specialty Foods

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NEWS: Watercress, The “New” Superfood

Watercress is good-looking, good-tasting and
really good for you. Photo courtesy B&W
Quality Growers.


Watercress the super food is now watercress the cancer-fighter.

A study published in The British Journal of Nutrition this week reveals experimental findings that show the consumption of a three-ounce portion of watercress reduced the presence of tumor growth in participants who had previously been treated for breast cancer.

The study showed watercress to be as therapeutic as traditional cancer-fighting drugs with tamoxifen and herceptin; and that regular consumption of watercress has the potential to protect against cancer in general.

Another study published in The American Journal of Clinical Nutrition in February 2007 showed that in addition to reducing DNA damage, a daily dose of watercress increased the ability of cells to resist DNA damage that may be caused by free radicals.

The ancient Romans, Greeks and Persians recognized that watercress was a powerful natural medicine. The Greek general Xenophon made his soldiers eat watercress before going into battle, to increase their vigor and stamina. Captain James Cook circumnavigated the globe three times, his success due in part to feeding watercress to his sailors to ward off scurvy.

Watercress has been prescribed for anemia, eczema, kidney and liver disorder, migraines and tuberculosis. It is nutritionally dense: Watercress is a better source of calcium; iron; magnesium; manganese; potassium; vitamins C, B1, B6, K, E; and zinc than apples, broccoli and tomatoes.

We love watercress in salads, on sandwiches and as a delicious plate garnish. Head to for some 70 watercress recipes. You’ll find everything from burgers and pasta with watercress to Indian, Korean and Mexican dishes with watercress.

  • Try this delicious recipe for Apple, Bacon & Watercress Salad.
  • Make Wolfgang Puck’s Lobster Cobb Salad. (Watercress is one of the original ingredients in Bob Cobb’s famous salad.)
  • Make an easy Cucumber & Watercress Salad.
  • Find more of our favorite vegetables in our Gourmet Vegetables Section.

  • Related Food Videos: For more food videos, check out The Nibble's Food Video Collection.

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