Supporting SKIN HEALTH WITH WATERCRESS

How can watercress help with skin ageing?

Our skin is made up of two layers, the epidermis which is the upper layer and the dermis, the lower layer.  There are two factors that describe skin ageing, intrinsic & extrinsic; intrinsic which is the natural process of ageing, and extrinsic which is the ageing process affected by external factors. These include UV radiation, smoking and other chemicals we are exposed to during daily activities. 

Sunlight UV radiation causes the premature ageing of our skin and is indicated by decreased collagen and elastin production and increased production of matrix metalloproteins (MMP's) 1,2 3 and 9.  MMP’s are enzymes activated by UV exposure or inflammation and they contribute to the breakdown of collagen, while inhibiting new collagen formation.

Watercress is a great addition to your varied diet because it is a rich source of vitamin C and vitamin A that support the normal maintenance of the skin, with vitamin C specifically involved in collagen formation, contributing to the skins structure, elasticity and ability to repair. Vitamin C also contributes to the protection of cells from oxidative stress, where oxidative stress occurs when there are too many free radicals in the body and not enough antioxidants to balance them. UV light causes the production of free radicals in the skin which is why antioxidants in diet or skincare are often highlighted for photoprotection (although they do not replace sunscreen or sun-safe practices).

In a small study commissioned by the Watercress Alliance (The Watercress Company, Vitacress and Alresford Salads) 11 women, who ranged in age from 23 to 58, began the trial by having their faces photographed using a VISIA complexion analysis system. This gave a baseline for each persons skin, focusing on wrinkles, texture, pores, UV spots, brown spots, red areas and porphyrins (levels of bacteria on the skin).

After four weeks of eating 80g of watercress a day the volunteers had their skin reassessed by the VISIA camera, with the following results:

· 10 out of 11 volunteers saw a positive improvement in their skin

· 7 out of 11 saw an improvement in their wrinkles

· 8 out of 11 saw an improvement in the texture of their skin

· 9 out of 11 saw an improvement in their pores

· 5 out of 11 saw an improvement in their red areas

Dr Sarah Schenker, a leading nutritionist and dietician who oversaw the study, said:

"Watercress is a rich source of beta carotene needed to quench free radicals, which can cause damage to skin cells. However, in order to work properly a high concentration of Vitamin C is also needed to complete this process and watercress again has this in abundance. In addition watercress contains Vitamin E which is also important for skin health. It is this powerhouse of nutrients and the chain reaction in which they work together which is so important for maintaining good skin."

Sarah added:

"This study confirms that diet is an important aspect of beauty. Eating plenty of plant foods including watercress cannot only help to slow down the ageing of our skin, but may actually reverse some of the effects of damage."

In other studies, researchers have looked at the role of isothiocyanates from watercress in skin maintenance directly and indirectly. Directly, by studying how isothiocyanates may be involved in pathways linked to collagen production and breakdown (such as the gene COLA1) and indirectly looking at the role of isothiocyanates for reducing oxidative stress by boosting a process called phase 2 detoxification. Here Dr Beth Westie ( a Women's Health & Nutrition Expert) explains how fat soluble toxins stored in your body are broken down into water-soluble waste.

If you are a journalist or nutritionist and would like further insight into the ITC research discussed on this page, we can connect you with Professor Mihalis I. Panagiotidis, BSc, MSc, PhD, of the Department of Applied Sciences at Northumbria University. Please note that further research on the role of isothiocyanates (ITCs) in skin is ongoing and these studies should not be interpreted as evidence that consuming ITCs from watercress has any therapeutic effects.