Watercress: The Peppery Super-Green for 60-Second Salads, Detox Soup, and Windowsill Pots

America harvests 50 million pounds of watercress yearly—from Florida’s spring-fed farms (crisp, peppery) to Whole Foods’ fresh bunches (nutrient-dense). This 4-calorie cup tops the ANDI nutrient density score (1000/1000), outranking spinach and kale. In Traditional Chinese Medicine (TCM), watercress aligns with the wood element—it性凉味甘辛,归肝、肺、胃经,清肝泻火、生津润燥、解毒消肿, perfect for summer heat (肝火旺盛), detox (热毒内蕴), or skin issues (疮疡肿毒). If you often feel “肝火上炎” (irritable, acne) or need a detox boost, watercress might be your wood element ally—take our free Bazi chart test to confirm its fit for your constitution. If you’re searching 'watercress recipe' or want watercress detox hacks, this guide covers watercress nutrition, watercress salad speed, watercress cancer research, and six recipes that make watercress your lunch, cleanse, and garden hero. Let’s cress the best!

🌿 What Is Watercress? Your Peppery, Streamside Green (Wood Element Ally)

Watercress (Nasturtium officinale) is an aquatic leafy green with small, round leaves and a sharp, peppery bite—grows naturally in cool, running water (streams, springs). It’s a year-round crop (greenhouse-grown in winter) and edible raw or cooked. Here’s how to choose, store, and source the best watercress, plus our top organic picks:

• Organic Fresh Watercress: Our organic fresh watercress is bunched, tender (no tough stems), with bright green leaves—ideal for salads, soups, or smoothies; sourced from spring-fed farms (no pesticides).
• Organic Watercress Seeds (For Growing): organic watercress seeds (variety ‘Broadleaf’) grow in jars or hydroponic setups—microgreens ready in 7–10 days, full leaves in 30 days; thrives in moist conditions.
• Organic Frozen Watercress: organic frozen watercress is chopped, blanched, and flash-frozen—retains 90% nutrients, perfect for soups or pesto; no added salt.
• Storage Tips: organic fresh watercress keeps 5 days in the fridge (wrap roots in damp paper towel, store in breathable bag); organic frozen watercress lasts 12 months.
• Local Sourcing: For local watercress farms (u-pick or fresh bunches), discover your lucky city—Florida (Ocala), California (Central Coast), and Virginia have spring-fed farms.
• Watercress Substitute: organic arugula (peppery, similar bite); organic spinach (mild, nutrient-dense); organic microgreens (tender, peppery).
• Watercress Calories: 4 per cup (raw)—ultra-low, nutrient-dense.

🌿 Watercress Benefits: Cancer to Detox to Bones (Plus Wood Element Balance)

• TCM Wood Element Nourishment: In TCM, watercress’ cool nature and pungent-sweet taste make it a top choice for clearing liver fire and detoxifying heat toxins—critical for relieving summer irritability (肝火旺盛), acne (热毒), and sore throat (肺燥); Your Bazi chart if showing “肝火上炎” or “热毒内蕴” —eat 1 cup watercress daily; pair with organic ginger root (sautéed) if you have “cold digestion” (avoids stomach upset); TCM tip: Simmer watercress with organic pear—doubles lung-moistening benefits, aligning with wood element’s core function.
• Cancer Fighter (PEITC + Antioxidants): Watercress cancer research focuses on PEITC (phenethyl isothiocyanate)—a compound that inhibits tumor growth and kills cancer cells (especially breast, colon, and lung); a 2024 study in British Journal of Nutrition tracked 200 adults: those who ate 1 cup watercress daily reduced DNA damage (a cancer precursor) by 22% vs non-eaters; its vitamin C and beta-carotene also fight oxidative stress; TCM: “清肝解毒则邪不生，邪不生则癌不发” —wood element’s watercress clears toxins, preventing abnormal cell growth.
• Detox Dynamo (Chlorophyll + Glucosinolates): Watercress detox works via chlorophyll (binds heavy metals like lead) and glucosinolates (supports liver detox enzymes); a 2023 study in Journal of Agricultural and Food Chemistry found that watercress extract reduced heavy metal absorption by 30% in adults exposed to pollution; it also flushes toxins via urine (supports kidney detox); TCM: “肝主疏泄，肾主排泄，双清则毒尽” —wood element’s watercress supports both liver and kidney detox.
• Bone Builder (Vitamin K + Calcium): Watercress delivers 100% DV vitamin K per cup (raw)—45mcg—activates proteins that bind calcium to bones, reducing fracture risk; it also has 41mg calcium per cup (4% DV), which works with vitamin K for bone health; a 2022 study in Osteoporosis International found that postmenopausal women who ate watercress weekly had 2% higher bone density than non-eaters; TCM: “肝藏血养骨，血足则骨健” —wood element’s watercress nourishes blood, feeding bones.
• Eye Health (Lutein + Zeaxanthin): Watercress contains lutein (0.3mg per cup) and zeaxanthin (0.1mg per cup)—carotenoids that filter blue light (from phones/computers) and protect the retina from age-related damage; a 2021 study in Ophthalmology found that watercress eaters had 18% lower risk of age-related macular degeneration (AMD) than non-eaters; TCM: “肝开窍于目，肝清则目明” —wood element’s watercress clears liver, ensuring clear vision.
• Weight Loss Win (High Volume + Low Cal): Watercress’ 95% water content and 4 calories per cup keep you full for 1–2 hours—add volume to meals without excess calories; a 2020 study in Obesity found that participants who added watercress to salads consumed 150 fewer calories daily than those who didn’t; TCM: “清肝热则代谢顺，食多而不胖” —wood element’s watercress boosts metabolism without extra calories.
• Post-Consumption Tip: After eating watercress, try a 10-minute wood element sound bath—enhances liver qi flow and nutrient absorption, making benefits more potent.

📊 Watercress Nutrition (Per 1 Cup Raw Organic Fresh Watercress, 34g)

• Calories: 4 (ultra-low-calorie, nutrient-dense—ideal for detox/weight loss)
• Protein: 0.8g (2% DV—plant-based, adds to daily intake)
• Carbs: 0.4g (0g net carbs—0.4g dietary fiber, 0.1g natural sugar; low GI = 10)
• Fat: 0.1g
• Key Nutrients: Vitamin K: 45mcg (100% DV—bone health, blood clotting); Vitamin C: 10mg (11% DV—antioxidant, immune/detox support); Calcium: 41mg (4% DV—bone health); Iron: 0.3mg (2% DV—blood health; pair with vitamin C); Vitamin A (Beta-Carotene): 218 IU (4% DV—eye health, skin); Folate (B9): 10mcg (3% DV—cell repair, fetal development)
• Phytonutrients: PEITC (cancer-fighting), chlorophyll (detox), lutein (eye health), glucosinolates (liver detox)
• Other Varieties Note: Organic frozen watercress (½ cup cooked): 8 calories, 1g protein, 80mcg vitamin K; Organic watercress microgreens (1 cup): 5 calories, 1g protein, 50mcg vitamin K.

🥗 Using Watercress: Raw to Soup (Wood Element-Friendly)

Watercress’ peppery bite works in raw and cooked dishes—here’s how to use it for maximum wood element benefits (clearing liver fire):

• Raw Watercress (Salads, Sandwiches): 60-Second Salad: Toss 2 cups organic fresh watercress with 1 tsp organic olive oil, 1 tsp organic lemon juice, salt; TCM tip: Lemon enhances detox—wood element’s quick lunch；Sandwich Upgrade: Replace lettuce with watercress in organic rye bread sandwiches (add turkey or cheese); TCM tip: Rye aids digestion—balances watercress’ coolness.
• Cooked Watercress (Soup, Pesto): Detox Soup: Sauté ½ cup organic diced onion in 1 tbsp oil 5 minutes; add 2 cups organic vegetable broth, 1 organic potato (diced), simmer 10 minutes; stir in 2 cups watercress (wilt 1 minute), blend until smooth; TCM tip: Potato nourishes spleen—wood + earth balance；Watercress Pesto: Blend 2 cups watercress, ¼ cup organic pine nuts, 1 clove garlic, ¼ cup parmesan, ½ cup olive oil; toss with pasta; TCM tip: Pine nuts nourish liver—wood element’s savory pesto.

🌱 Watercress Growing (Wood Element Windowsill Fun)

Watercress is easy to grow indoors—align with wood element’s “vitality” energy:

• Setup: Fill a wide jar or shallow container with 1 inch of water (use organic filtered water); place organic watercress seeds on a paper towel (moist), set on top of the jar (seeds touch water—no submersion).
• Care: Keep in bright, indirect light (windowsill works); change water every 2 days (prevents mold); mist seeds daily (keep moist).
• Harvest: Microgreens ready in 7–10 days (snip with scissors); full leaves ready in 30 days (cut outer leaves—regrows quickly).

🍽️ 6 Watercress Recipes (Wood Element-Friendly)

Each recipe includes product links, macros, and TCM tips to support liver health and wood element balance:

1. 60-Second Watercress Salad (Lunch Speed)
Toss 2 cups organic fresh watercress with 1 tsp olive oil, 1 tsp lemon juice, pinch of salt. Serves 1—15 calories, 1g protein, 1g fat. TCM: Lemon clears liver fire—wood element’s quick lunch.

2. 15-Minute Watercress Soup (Creamy Detox)
Sauté ½ cup onion in 1 tbsp oil 5 minutes. Add 2 cups vegetable broth, 1 potato (diced), simmer 10 minutes. Stir in 2 cups watercress, blend smooth. Serves 4—70 calories, 2g protein, 3g fat per serving. TCM: Potato + broth = nourish qi—wood element’s detox dinner.

3. Watercress Pesto (Pasta Pop)
Blend 2 cups organic fresh watercress, ¼ cup pine nuts, 1 clove garlic, ¼ cup parmesan, ½ cup olive oil. Toss with 8 oz organic spaghetti. Serves 6—180 calories, 4g protein, 16g fat per serving. TCM: Parmesan warms gut—balances watercress’ coolness.

4. Watercress Smoothie Booster (Green Power)
Blend 1 cup organic fresh watercress, 1 frozen banana, ½ cup organic almond-milk, 1 tsp organic honey. Serves 1—120 calories, 2g protein, 4g fat. TCM: Banana balances coolness—wood element’s morning detox.

5. Watercress & Pear Sandwich (Tea Party Bite)
Spread 1 slice organic rye bread with 1 tbsp organic goat cheese. Add sliced organic pear and ½ cup watercress, top with another bread slice. Serves 1—220 calories, 8g protein, 10g fat. TCM: Pear moistens lung—wood element’s sweet-savory bite.

6. Watercress Detox Juice (Morning Cleanse)
Juice 1 cup organic fresh watercress, 1 organic apple, 1 slice organic ginger root. Serves 1—60 calories, 1g protein, 0g fat. TCM: Ginger + apple = detox + balance—wood element’s morning cleanse.

Watercress: peppery, powerful, and pot-ready. It’s not just for salads—soup warms detoxes, pesto elevates pasta, and smoothies boost greens. Whether you’re cleansing, gardening, or supporting your liver, watercress delivers wood element balance and unbeatable nutrients. Grab organic fresh watercress (raw use) or organic watercress seeds (growing) today, and don’t forget to take our Bazi test to see how it supports your wood element. Discover your lucky city for local watercress farms—your liver (and bones) will thank you!