Kang Kong – Semi-aquatic, tropical plant grown as a vegetable for its tender shoots. Known in English as water spinach, river spinach, water morning glory, water convolvulus, or by the more ambiguous names Chinese spinach, Chinese watercress, Chinese convolvulus or swamp cabbage, or kang kong in Southeast Asia and ong choy in Cantonese.
Watercress is an often overlooked leafy green that packs a powerful nutrient punch.
Its small, round leaves and edible stems have a peppery, slightly spicy flavor.
Watercress is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts and cabbage.
Once considered a weed, it was first cultivated in the UK in the early 1800s but is now grown in watery beds throughout the world.
Here are 10 impressive health benefits of watercress.
Packed with Nutrients, Particularly Vitamin K
Watercress is low in calories but packs a vast array of nutrients.
Nutrient density is a measure of the nutrients a food contains in relation to how many calories it provides. Therefore, watercress is an extremely nutrient-dense food.
In fact, it’s ranked number one on the US Centers for Disease Control’s Powerhouse Fruits and Vegetables list.
One cup (34 grams) of watercress contains the following:
- Calories: 4
- Carbs: 0.4 grams
- Protein: 0.8 grams
- Fat: 0 grams
- Fiber: 0.2 grams
- Vitamin A: 22% of the Reference Daily Intake (RDI)
- Vitamin C: 24% of the RDI
- Vitamin K: 106% of the RDI
- Calcium: 4% of the RDI
- Manganese: 4% of the RDI
As you can see, one cup (34 grams) of watercress provides over 100% of the RDI for vitamin K, a fat-soluble vitamin necessary for blood clotting and healthy bones.
Watercress also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium and copper.
Watercress boasts many important vitamins and minerals, including over 100% of the RDI for vitamin K.
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