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.