Watercress: Benefits, Nutrition, and Uses

Watercress has a distinct peppery taste, making it an excellent addition to salads, soups, sandwiches, smoothies, pestos, and sauces.

In addition to its culinary uses, this leafy green herb has an impressive nutritional profile, offering vitamin C, vitamin K, calcium, iron, beta-carotene, and antioxidants.

Discover five watercress benefits and learn how to use this cruciferous vegetable to promote immune health and reduce the risk of cardiovascular disease. 

What is watercress?

Watercress is a perennial herb native to Europe and Asia that’s typically grown in shallow, flowing water or moist, well-drained soils. 

This bright green leafy herb belongs to the mustard family along with other cruciferous vegetables such as collard greens, Brussels sprouts, and kale. 

Raw watercress has a unique peppery taste and is often used to add a spicy kick to salads, sandwiches, detox smoothies, soups, and dips.

Watercress thrives in nutrient-rich environments. This explains why it’s a rich source of essential vitamins, minerals, and glucosinolates, a group of plant compounds with impressive health benefits.

Traditionally, wild watercress has been utilized to enhance immune system functions, speed up digestion, alleviate gastrointestinal discomfort, lower blood pressure, and aid weight loss. 

Most watercress sold in supermarkets is packaged in growing trays that help preserve its freshness and allow for air circulation, preventing moisture buildup that could lead to spoilage.

Watch the video to discover why regularly eating watercress is an excellent strategy to promote a healthy body. 

Watercress nutrition facts

According to data released by the U.S. Department of Agriculture (USDA), ten sprigs (25 grams) of fresh watercress contain:

• 3 calories

• 0.6 g protein 

• 0.0 g fat

• 0.3 g total carbohydrates

  • 0.1 g fiber

  • 0.2 g net carbs

In addition, watercress is an impressive source of health-promoting nutrients, including:

• Vitamin C

• Vitamin K

• Folate

• Beta-carotene

• Calcium

• Iron

• Magnesium

• Glucosinolates

• Flavonoids

• Sulforaphane

• Lutein

• Zeaxanthin 

Is watercress keto-friendly?

Yes, watercress is on the keto-approved food list as it’s low in carbohydrates and packed with nutrients, making it perfect for those following a nutritious Healthy Keto® diet.

“While all cruciferous vegetables are excellent options, watercress is a particularly exceptional choice due to its impressive nutrient profile,” explains Dr. Berg.

This makes watercress a versatile ingredient for keto-friendly stews, soups, and salads while also supporting overall health and wellness.

Its ability to provide essential nutrients without interfering with ketosis allows those following Healthy Keto to enjoy a variety of flavors while staying aligned with their health goals.

5 watercress benefits

Due to its exceptionally high concentration of vitamins, minerals, and antioxidants, watercress consumption can help promote a healthy body and may reduce the risk of various chronic illnesses. 

Here are five health benefits of watercress.

1. May reduce cancer risk 

Watercress is a rich source of glucosinolates, which are sulfur-containing compounds known for their potential cancer-fighting properties. 

When consumed, these compounds are converted into bioactive isothiocyanates that have been shown to inhibit the growth and spread of cancer cells.

Research published in the American Journal of Clinical Nutrition investigated the link between watercress and cancer risk and 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.”

2. Promotes healthy vision

Lutein and zeaxanthin are two potent antioxidants found in watercress that are crucial in maintaining healthy vision. 

These carotenoids help filter harmful blue light and protect the delicate cells in the retina from oxidative damage. This is linked to better eye health and a lower risk of glaucoma and vision loss. 

A study published in Investigative Ophthalmology and Visual Science found that regularly eating foods rich in lutein and zeaxanthin has been associated with a significantly lower risk of age-related macular degeneration.

3. Supports bone health 

A 3.5-ounce (100-gram) serving of watercress provides around 200 percent of the daily vitamin K requirement for adults, making it a concentrated source of this fat-soluble vitamin. 

In addition to facilitating blood clotting, vitamin K plays a crucial role in skeletal health due to its importance in regulating calcium metabolism and bone mineralization. 

Adequate vitamin K intake helps activate proteins that are essential for maintaining bone density and skeletal strength, potentially reducing the risk of fractures and osteoporosis.

4. Anti-inflammatory properties

Watercress contains various antioxidants and phytochemicals that exhibit powerful anti-inflammatory properties, thereby helping combat chronic inflammation. 

Compounds such as glucosinolates and flavonoids have been found to inhibit inflammatory pathways while enhancing the production of anti-inflammatory mediators. 

This may explain why watercress intake is associated with a reduced risk of chronic inflammatory conditions, such as arthritis, heart diseases, psoriasis, and asthma. 

5. Enhanced cardiovascular health 

Regularly consuming watercress can help promote healthy blood pressure and may be especially beneficial for those at increased risk of heart disease. 

Watercress contains nitrates, which are converted into nitric oxide, a potent vasodilator that helps relax and widen blood vessels. This effect is linked to improved blood flow, lower blood pressure, and enhanced cardiovascular health.

The best ways to use watercress

Watercress is a delicious and versatile ingredient that can enhance a variety of dishes with its peppery flavor and bright green appearance. 

Fresh watercress can be added to other leafy greens, such as spinach and arugula, to make nutritious salads or incorporated into soups, stews, omelets, and sandwiches. 

Additionally, watercress can be blended into smoothies, used as a garnish, or mixed into dips and spreads.

Watercress is also available in supplemental form, most commonly as watercress extract powder or capsules, providing a convenient way to incorporate this health-promoting herb into your routine. 

Dietary watercress intake is generally considered safe. However, supplements provide a concentrated source of watercress, which can increase the risk of interactions with blood thinning medication, diuretics, and blood pressure drugs.

If you have underlying health issues or are taking prescription medications, it’s recommended to consult a healthcare provider before adding watercress extract to your supplement regimen.  

Key takeaways

Watercress is a green leafy herb with a unique peppery taste. It thrives in nutrient-rich environments, which explains why it’s such an exceptional source of vitamins, minerals, and antioxidants. 

Due to its impressive nutritional value, watercress benefits include its potential to reduce cancer risk, promote healthy vision, support bone health, provide anti-inflammatory properties, and enhance cardiovascular health. 

FAQ

1. What are the top watercress benefits?

Potential health benefits of watercress include supporting bone health, enhancing vision, reducing inflammation, lowering cancer risk, and promoting cardiovascular health. 

In addition, watercress is a rich source of essential vitamins, minerals, and antioxidants needed to support a healthy body and reduce the risk of chronic health issues.

2. Is watercress low-carb?

Yes, watercress is low in carbohydrates, containing just 0.2 grams of net carbs per 10 sprigs (25 grams). This makes this nutritious cruciferous vegetable an excellent choice for those adhering to a Healthy Keto® diet.

3. What does watercress do for your body?

Watercress is an excellent source of health-promoting nutrients needed to support and maintain a healthy body.

In addition, watercress has been found to promote healthy vision and cardiovascular health, help reduce inflammation, and may lower the risk of cancer.  

4. Is it safe to eat watercress every day?

Yes, it’s safe to eat watercress every day as part of a balanced diet, as it’s low in carbs and rich in nutrients. 

However, those taking blood-thinning drugs should consume watercress in moderation due to its high vitamin K content, which may interfere with blood coagulation if consumed in large quantities. 

5. Is watercress healthier cooked or raw?

Heat can reduce the levels of certain vitamins and antioxidants in watercress, including glucosinolates, which are known for their cancer-fighting properties. As a result, consuming watercress raw may offer greater health benefits than eating it cooked.

6. Is watercress good for the kidneys?

Yes, watercress can help promote kidney health and reduce the risk of kidney stone development due to its diuretic properties, which aid in flushing waste products, toxins, and excess fluids from the body. 

Sources

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients 

2. https://www.sciencedirect.com/science/article/pii/S000291652327940 

3. https://iovs.arvojournals.org/article.aspx?articleid=2163108