New research has stated that eating a bowl of watercress, a salad leaf, can significantly reduce DNA damage to blood cells.

The report was published in the American Journal of Clinical Nutrition and it involved 30 men and 30 women, half of whom were smokers. They ate a small bag of prepared salad for eight weeks, in addition to their regular diet.

The results of the blood tests on the participants showed a 22.9 percent reduction in DNA damage to white blood cells. Damage to DNA is considered by experts to be an important trigger in the development of cancer.

The benefits of watercress were especially notable among smokers.

The research concluded "The results support the theory that consumption of watercress can be linked to a reduced risk of cancer via decreased damage to DNA and possible modulation of antioxidant status by increasing carotenoid concentrations."

So, I think next time instead of skipping over the watercress for the arugula I will grab both!

Isothiocyanates, chemical compounds found in cruciferous vegetables such as broccoli, Brussels sprouts and watercress are able to kill cancer cells that have become resistant to chemotherapy drugs, according to the Free Radical Research Group research team from Christchurch School of Medicine and Health Sciences, University of Otago.

Basically, isothiocyanates drive cancer cells, and the protein Bcl-2 that seems to aid cancer cells in surviving, to apoptosis or in more descriptive terms -- a self-destructing suicide. The researchers are hoping this discovery might lead to the development of cancer-fighting drugs derived from isothiocyanates.

In the meantime, as they work on better cancer-fighting drugs based on beneficial chemical compounds found in foods, it won't hurt us to eat more veggies. Okay, except for the current recall of E. coli contaminated spinach. Right now, don't eat your spinach.

While the study suggests that not all cruciferous vegetable are equal in the ability to kill cancer cells, and specifically refers only to broccoli, Brussels sprouts and watercress -- other cruciferous vegetables include arugula, cauliflower, cabbage, Bok Choy, rutabaga, Chinese cabbage, Daikon, radishes, turnips, kohlrabi, kale, and turnip, mustard and collard greens.

Watercress is one of the richest sources of dietary phenylethyl isothiocyanate (PEITC). PEITC has been shown to inhibit phase 1 enzyme activation. Effectively it stops potential carcinogens becoming carcinogenic. Watercress is a member of the cruciferous vegetable family that includes broccoli, kale and mustard greens. Watercress leaves are tiny and glossy green with a peppery taste and pack a powerful punch of cancer fighting agents especially cancers related to smokers like lung and esophageal. This simple salad is packed full of nutrients and vitamins and is easy to prepare. As always remember to buy organic products when you can.

Vicki's Watercress and Orange Salad
1 Bag or bunch of watercress rinsed well and patted dry
1 bunch of fresh asparagus cut in 1" pieces
2 cups orange wedges peeled
1/2 cup craisins (dried cranberries)
1/4 cup sliced almonds

Vicki's Simple Citrus Dressing:
1/4 Cup orange juice
1 tablespoon lime juice
2 tablespoons extra virgin olive oil
2 tablespoons honey

In a small bowl combine all the dressing ingredients and chill for 5 minutes. Blanch asparagus in boiling water for 3-5 minutes keeping it crisp but a little tender. Drain and rinse in cold water. In a large bowl mix the watercress orange wedges, craisins, and asparagus and toss with the dressing. Sprinkle the sliced almonds on top and serve immediately.