August 26th, 2021

Berro (roll the ‘r’), commonly known as Watercress, is actually a superfood in disguise as it is also perceived as a weed! However, it is absolutely a superfood due to the over 40 unique, vitamins, minerals, antioxidants, and phytochemicals it contains. So much so, that it has been ranked number one on the United States Centers for Disease Control’s Powerhouse Fruits and Vegetables list!

Berro has a peppery kick, and is part of the cruciferous family along with cabbage, brussels sprouts and kale. This green leafy vegetable, has countless health benefits with one of the main ones being its ability to reduce the risk of cancers. 


So, let’s talk about the big C – cancer. This topic is very close to my heart as I have a family history of cancer and have lost a few close relatives due to cancer. It is, unfortunately a very common disease effecting 1 in 3 people in the United States. Most of us know someone who has been affected by cancer. The good news is, you can take steps to reduce your risk of developing cancer, and even in some cases fight cancer. 

So what really is going on and how can we reduce our risk of developing cancer? Well to put it simply cancer is when your body cells grow out of your control and spread to other parts of the body. Your body is made up of trillions of cells that during your lifetime grow and divide when needed, and when they are abnormal, damaged or get old they die and new, healthy cells are formed. However in some people this process is not happening as it should, and when they get abnormal, damaged or old cells they do not die and continue to grow, making less space for new, healthy cells to be formed. This can happen anywhere in the body, and can form lumps or tumors which can invade other tissues nearby, or travel in the body to other parts of the body and form new tumors. Luckily with the increase in research and science, a lot of cancers can be detected early and treated without affecting other parts of the body. So, let’s look at how Berro can prevent the growth of abnormal, damaged or old cells to reduce our risk of cancer formation. 


Onto the happy news; research has indicated that with daily consumption of berro, a significant decrease in cellular damage (damaged cells can lead to cancer) has been noted. In addition, berro contains high levels of specific phytochemicals that have been shown to have anti-cancer activities. Beneficial effects of berro consumption have also been noted on inhibiting the activation of the key stages of cancer growth, and even up a 50% reduction of existing tumors! Wow, isn’t nature amazing! 


Additionally, berro is extremely high in Vitamin C, and Vitamin A and these antioxidant boosting vitamins works synergistically with the phytochemicals found in berro causing the cancer fighting effects to be even more effective, as the antioxidant properties reduce cellular damage in the body. 


Berro usually grows wild in or close to slow moving waterways but it is best get the berro only from trusted, clean waterways, or store bought to ensure the vegetable is not full of toxins absorbed from the waterways. Choose berro that is as fresh as possible, and has dark green and firm leaves and stem, doesn’t show signs of wilting, and has no yellow spots or slimly texture. 

Berro grows wild in the spring water stream back home in New Zealand on my parent’s farm, so this recipe which you can find in the El enlace externo abre una nueva pestaña o ventana.Medicinal Meals Book was created by my amazing mother El enlace externo abre una nueva pestaña o ventana.Rixt Botello! Rixt is a Medical Herbalist, who understood the healing properties of this superfood and so combined these particular nutrients together to enhance the health benefits!


Chopping or tearing the berro before you eat it, as in the recipe below, activates particular phytochemicals to release more bio available cancer fighting nutrients.

Give this bold salad a try to have as an addition to your lunch and dinner meals!


Serves 2

3 cups of Berro

1 large carrot

Juice of ½ an orange 

Crushed Walnuts or Pecans 

Pinch of salt   

Wash the berro well to ensure the vegetable is clean. Roughly chop or tear the Berro and place in a salad bowl. Grate the carrot and add to the chopped berro. Squeeze the fresh orange juice on top and mix well. You may like to add a pinch of salt to your liking – however the Berro should have a peppery and spicy taste that is well balanced with the sweet taste of the carrot, and acidity of the orange. Top with some crushed nuts for some extra nutrients.