Watercress for sports nutrition: Experts highlight formidable nutritional profile

18 Dec 2019 --- Watercress presents a lucrative opportunity for the sports nutrition segment, according to the UK-based Watercress Company. Managing Director Tom Amery and Nutrition Consultant Dr. Lucy Williamson tell NutritionInsight how the vegetable’s high levels of nutrients such as antioxidants, vitamin C and protein give watercress a formidable nutritional profile. This makes it a promising ingredient for use in sports drinks and further NPD as consumers lose interest in processed gels and supplements.

“Watercress is a natural source of many nutrients, meaning that athletes may not have to rely on supplements for acquiring necessary nutrients,” notes Williamson. This is crucial as consumers are increasingly finding themselves with “pill fatigue” and seeking clean label products. 

Amery notes that watercress could be used as an ingredient within supplement bars or in sports recovery drinks. “We have a good opportunity to make use of our surplus product, which is perfectly edible but not currently used. By utilizing all streams of production, we can make the process even more sustainable.” 

In addition to tapping into the sustainability trend, the positioning of watercress as a sports nutrition ingredient appeals to an increasing population seeking products in the active nutrition space. According to Innova Market Insights, there has been a 23 percent average annual growth of food and beverage launches with a sports and recovery claim (Global, 2014-2018). 

“Additionally, research has shown that some of the toxins that are produced through intense exercise may go on to cause cell damage, although a low level of these stimulates the skeletal muscles to produce antioxidants,” explains Williamson.

Watercress is one of the oldest known leaf vegetables consumed by humans.She continues that overloading the body with antioxidants in an unnatural form could disrupt this finely tuned process. However, there is a feeling that consuming antioxidants through natural foods will not disrupt the body’s natural processes. Additionally, she points to a study that found that DNA damage stemming from exercise was reduced significantly by the pre-emptive consumption of watercress. “This DNA damage is known to be the precursor for ageing and chronic diseases like Type 2 diabetes and cancer”, she notes. 

Amery notes that there is still a while to go before all of the knowledge about gene expression is uncovered. However, he says that a researcher recently found that consuming watercress can lead to turning on genes that had been previously turned off. “This shows that they can have a significant effect on how the body reacts to stressors – sunlight and skin is this particular case.”

A variety of nutrients
Additionally, watercress has very high levels of antioxidants, especially in comparison to other cruciferous vegetables. This can help reduce cell damage, especially in sports. The leaves are also rich in vitamins A, C and E, as well as containing bioavailable iron. 

Amery describes the link between the nutrients a symbiotic relationship. “While the availability of iron is important, vitamin C is also useful for absorption. Just 100 g of watercress provides enough vitamin C for 1.4 days’ worth of the recommended nutrient intake (RNI). Therefore, it is important to share both the nutritional density but also the relationship between the components found.”

Watercress is known for its piquant flavor.Other potential uses for watercress according to the company, including helping to stop and slow skin aging, lowering blood pressure and improving eye health.

A plant-based protein source 
Fifty percent of the energy value from watercress comes from protein. Williamson notes that it is crucial within the sports nutrition sector that protein sources are complete. However, some plant sources do not contain all the essential amino acids.

“Therefore, we are trying to complete the amino acid profile. However, for a sports nutrition recovery drink, the watercress could be combined with another protein to provide the entire array. What we are fairly sure about is that the protein in watercress is extremely bioavailable, which is a real advantage,” she says. 

The company is now pinpointing key markets for the watercress, noting that Generation Z and Millenials are key targets. “It is these groups that we are especially encouraging to eat watercress as part of their diets,” says Williamson. 

 However, consumption is currently mostly through loyal consumers who already understand the health benefits. “Now we are at a stage of explaining the benefits to all age groups. After having engaged across generations, we can find the product that best fits,” notes Amery.

Sustainability is a key consumer demand, with many corners of the nutrition industry tapping into this trend. CoffeeFruit Pure is an upcycled antioxidant developed from recycling the fruit surrounding the coffee bean. Meanwhile, Kerry recently noted that plant-based hybrid proteins can provide a complete nutritional profile and a more environmentally friendly approach to nutrition.

By Katherine Durrell