Exploring science

Watercress: A Superfood You Shouldn’t Overlook

Watercress, a cruciferous vegetable, is often overlooked in supermarkets. In Cali, whenever I buy it, the cashiers at the billing counter often ask me how to prepare it and what it is. I believe it’s grown by the small Japanese community living in Cali.

I buy it whenever I see it on the counter because it’s super healthy and easy to cook. While recipes often call for using it in salads, I prefer to stir-fry it.

Health Benefits of Watercress

Watercress is packed with vitamins C and K. Vitamin K is crucial for blood clotting and maintaining healthy bones. It directs calcium throughout the bones, and a deficiency can lead to weakened bones. Additionally, the high amount of antioxidants in watercress helps ward off chronic illnesses.

A 2018 study published in the Journal of World Psychiatry found that a deficiency in 12 “antidepressant nutrients” – folate, iron, long-chain omega-3 fatty acids, magnesium, potassium, selenium, thiamine, vitamins A, B6, B12, and C, and zinc – can lead to depression. The study ranked watercress as the top food with a whopping 127% antidepressant food score.

Watercress is also gaining recognition for its high fiber and phytonutrient content. The gut’s role in mood regulation and its importance for brain health are becoming increasingly understood. Therefore, it’s no wonder that watercress, being high in both fiber and phytonutrients, can lift your mood this spring.

Watercress Stir-Fry Recipe

Ingredients:

• 1 tablespoon olive oil (or preferred oil)
• 1 small onion, chopped
• 1 small tomato, chopped
• 1 cup cooked moong dal
• 1 bag of watercress
• 1 teaspoon Kashmiri chili powder

For tempering:

• 1/4 teaspoon each of mustard seeds, urad dal, cumin seeds, and curry leaves (fresh or dried)
• Salt to taste

To grind:

• 1 palm-sized piece of coconut
• 1 teaspoon cumin seeds

Instructions:

1. Heat the oil in a large pan.
2. Add the mustard seeds and wait until they sputter. Immediately add the other tempering ingredients and cook briefly. Don’t let them burn.
3. Add the onion and tomato. Sauté over medium heat for 5 minutes, until golden brown.
4. Stir in the washed watercress, removing the thick stems.
5. Cover and cook for another 5 minutes, or until the watercress wilts.
6. Add the cooked moong dal and the ground coconut and cumin paste. Mix thoroughly.
7. Season with salt to taste.

Enjoy your delicious and healthy stir-fry!

Stay happy with watercress stirfry