Daily Watercress Could be a Life Saver
Eating watercress daily can significantly reduce DNA damage to blood cells, according to new research from the University of Ulster, in Ireland . DNA damage is considered to be an important trigger in the development of cancer. The research also found that a daily portion of watercress increased the ability of blood cells to further resist DNA damage caused by free radicals.
The study involved 30 men and 30 women (including 30 smokers). Everyone ate 85 grams (a cereal bowl full) of fresh watercress daily for 8 weeks, in addition to their regular diet. Their blood was checked before and after the study for a number of factors that measure cancer risk. At the end of the study, there was a 23% reduction in DNA damage in white blood cells in response to a challenge. Blood levels of two important antioxidants also rose. Lutein increased by 100% and beta-carotene by 33%. Smokers—who had the lowest antioxidant levels at the start of the study—benefited the most from the addition of watercress to their diet.
According to lead researcher Ian Rowland, Ph.D., “Blood cell DNA damage is an indicator of whole body cancer risk, and the results support the theory that consumption of watercress is linked to an overall reduced risk of cancer at various sites in the body.” (Gill, CI et al Amer J Clin Nutri 2007 Feb:65(2):504-10.)
Watercress is a crisp, peppery member of the cruciferous family, which is known for its anti-cancer properties. Long considered a healthful food, it is high in calcium, carotenoids, folic acid, zinc, iron and vitamins B, C and E.
