Watercress has been recognized by the U.S. Centers for Disease Control and Prevention (CDC) as the most nutrient-dense vegetable in the world, earning a perfect score of 100 in the "Powerhouse Fruits and Vegetables" (PFV) ranking. This vegetable is rich in vitamins A, C, K, B6, B12, and minerals such as calcium, iron, potassium, and magnesium, while being low in calories and high in fiber.

Health Benefits of Watercress

• Supports cardiovascular health: Contains antioxidants like beta-carotene, lutein, and zeaxanthin that help reduce inflammation and improve blood vessel function.

• Reduces cancer risk: Watercress contains glucosinolates which convert into isothiocyanates during digestion; these compounds can inhibit cancer cell growth.

• Supports liver function and detoxification: Sulfur-containing compounds in watercress enhance the body’s natural detox processes and support liver health.

• Balances hormones: Thanks to its content of B vitamins, calcium, and magnesium, watercress helps regulate hormones, manage stress, and support metabolism.

Potential Liver Risks When Eating Raw Watercress

Although watercress offers many health benefits, if not prepared properly, it can pose risks to the liver:

• Liver fluke infection: Watercress grown in contaminated water may harbor liver fluke larvae (Fasciola hepatica). Consuming raw or inadequately washed watercress can lead to infection, causing hepatitis, jaundice, and serious liver damage.

Safe Ways to Eat Watercress

• Wash thoroughly: Rinse under running water to remove dirt and bacteria.

• Soak in salt water: Soak in a mild saltwater solution for 10–15 minutes to kill bacteria and parasite larvae.

• Cook thoroughly: Cooking watercress kills parasites and bacteria completely.

• Avoid eating raw in high-risk areas: In regions with a high prevalence of liver fluke infections, limit raw consumption.

Conclusion

Watercress is a highly nutritious vegetable with many health benefits, particularly for heart and liver health. However, to maximize benefits and minimize risks, it should be properly prepared and sourced from clean environments.

If you want, I can provide recipes using watercress or information on other liver-friendly vegetables.