Nutrition and Impressive Health Benefits of Watercress


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Many folks including health official might have over-looked the health benefits that are contained in the leafy green vegetable we know as watercress.

Although the watercress leaves are small in its size it gives no reason to be underestimated as it contains a vase amount of vitamins and minerals that are needful tor the health and wellbeing of the human body.

Many people who have to include Watercress in their diet can defend its peppery spicy flavored taste. Watercress may have considered being a weed or herb. It is a part of the Brassicaceae family of vegetables, which includes Cabbage, Kale, Brussels, and Sprouts.


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With over ten impressive health benefits watercress is widespread in many countries across the globe. It inhibits watery beds or wetlands. Watercress can be cultivated as pondweed in dignified areas.

Watercress is full of nutrients such as vitamins and minerals. It is ranked as number one on the US Centers for Disease Control’s Powerhouse Fruits and Vegetable list


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One cup of watercress contains one hundred percent of RDI for Vitamin K which is a fat-soluble vitamin that is responsible for blood clotting and healthy bones.

Watercress also contains minimal amounts of Vitamin E, Thiamine, Riboflavin, Vitamin B6, Folate, Pantothenic Acid, Magnesium, Phosphorus Potassium, Sodium, and Copper.

Antioxidant Content

Watercress is full of plant compounds namely antioxidants that protect against cell damage caused by free radicals, which at=re harmful molecules that lead to oxidative stress.

Oxidative stress is associated with many chronic diseases, such as cardiovascular disease, diabetes, and cancer.

Diets rich in antioxidant foods as watercress helps to protect against oxidative stress which can lower the risk of becoming a victim to these diseases.

A study done on the antioxidant compounds of twelve different vegetables found over forty unique flavonoids (a type of plant chemical, in watercress)


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Watercress had outperformed the other vegetables in the study, which showed a total amount of phenols and the ability to neutralize free radicals. Some more studies have also linked the antioxidants in watercress to a lower risk of heart disease cancer and diabetes.

Some compounds in Watercress

The high concretion of phytochemicals in watercress can reduce the risk of developing some types of cancer.

Watercress, as well as some other vegetables in its family, contain glucosinolates, which are activated to the compounds isothiocyanates when they are cut with a knife or chewed.

Isothiocyanate includes chemicals such as sulforaphane and phenanthryl these compounds protect against cancer by safeguarding healthy cells from damage.

While inactivating carcinogenic chemicals and blocking the growth and spread of tumors. Isothiocyanates found in watercress have been proven to prevent lung, colon, prostate, and skin cancers.

More research demonstrates that the isothiocyanates and sulforaphane found in watercress suppress the growth of breast cancer cells.

Watercress contains potent anti-cancer compounds namely is thiocyanates that have been proven to ward off many types of cancer.

Impressive Heart Health

Eating watercress can prove beneficial for heart health in many different ways

Watercress is a Cruciferous Vegetable.

Because watercress is a member of the cruciferous vegetable family, a diet rich in cruciferous vegetables can benefit heart health. Study shows in over five hundred thousand individuals linked eating cruciferous vegetables to sixteen percent reduced risk of heart disease.

Antioxidant Improve Heart Health

Watercress contains the antioxidant beta-carotene, zeaxanthin, and lutein. Low levels of these carotenoids are associated with heart disease and high blood pressure.

A study has shown that high levels of carotenoids not only protect against the development of heart disease but also lower the risk of heart attack and strokes.

Nitrates Boost Blood Vessel Health

Watercress contains dietary nitrates, which boost blood vessels health by reducing inflammation and decreasing the stiffness and thickness of the blood vessels. Dietary nitrates have also been shown to lower blood pressure by increasing nitric oxide in the blood.

Lower cholesterol

Watercress helps to lower cholesterol which can improve heart health. During a ten days’ study in rats with high cholesterol, treatment with watercress extract lowered total cholesterol by thirty-four percent and bad LDL cholesterol by fifty-three percent.

There are many potential benefits for heart health in watercress, which include lowering blood pressure and high levels. Diets high in cruciferous vegetables are linked to a lower risk of heart disease.

Protect Against Osteoporosis

Watercress contains many minerals that are necessary for bone health, including calcium, magnesium, potassium, and phosphorus. Though Calcium is well known for its effects on bone health, Magnesium, Vitamin K plays important roles.

A balanced diet that is high in nutrients dense vegetables is correlated with a positive effect on bone health. Vitamin K is a component of osteocalcin, a protein that makes up healthy bones tissue and helps regulate bone turnover.

In one study, people with the highest intake of vitamin K were thirty-five percent less likely to experience a hip fracture than people with the lowest intake. Watercress contains many nutrients important for bone health including over one hundred percent of the RDI for vitamin K.

Boost Immune Function

Vitamin C is renowned for its beneficial effects on immune health. The deficiency of vitamin C has been linked to decreased immune function and increased inflammation.

Vitamin C boosts the immune system by increasing the production of white blood cells that fights infections. Watercress is a strong source of vitamin C which promotes a healthy immune system and reduces the risk of infection.

Nutrient Density Aid Weight Loss

Watercress can benefit from weight loss management due to its nutrients density levels. Watercress is extremely nutrient-dense food. If you are trying to lose weight, consider adding watercress to your diet.

Which is nutritious and low in calories. Because Watercress is rich in carotenoids and Vitamin C it may protect your eye health.

Watercress contains Lutein and zeaxanthin, which are antioxidant compounds in the carotenoid family Nutritious studies have shown that lutein and zeaxanthin are essential for eye health.

They protect the eyes against damage from blue lights. Lutein and zeaxanthin have been linked to a lower risk of developing age-related macular degeneration and cataracts. You can find more beneficial vegetables for your eye health. Read More


Watercress can be added to a wide variety of dishes. However, for the most benefit from its active antioxidants compounds it is best when eaten raw or lightly steamed.

Although watercress is a powerhouse vegetable that contains several important nutrients, it is very low in calories. It contains a plethora of antioxidants that may lower the risk of heart disease and several types of cancer. Go here for more foods to fight cancer. Read more

It is also an excellent source of minerals that protects the bones. Watercress makes a delicious nutritious addition to any meal it fits in nicely for Lettice and spinach.

I am Dorcas. I would love to hear from you, please share your thoughts in the comment section below. I will reply to you as soon as possible.

  1. Pretty interesting article.  I’ve never heard of watercress before today.  When you say that it boosts the immune function, you mean it assists the body in helping to prevent diseases I’m guessing?

    If one was interested, I’m glad that there is an easier method to obtain, rather than having to go to the forest and get the leaves themselves.  Are there any side effects that you can think of?

    • Hi Ibrahim; thanks for your comment. First, I must let you know that Watercress is not a wild herb, therefore you will have no need to go to the forest to obtain Watercress. it is a vegetable that is cultivated by farmers and householders.

      Where it will grow healthy might be a challenge to some householders. as it thrives well in wetlands or in pond Greenhouses are common places for Watercress cultivation.

      Yes; it does help the body’s resistance against some life-threatening diseases.


  2. Thanks for your post on watercress. I know watercress, but don’t know that watercress has so much benefits. I am 60 years old now and has high cholesterol, osteoporosis, and overweight. My doctor suggests me to take lipitor and weight loss pills. At this stage, I would like to control my situation naturally.

    It seems that watercress is good food for me to correct my conditions, such as high cholesterol, osteoporosis, and overweight. I am going to add this to my food daily. I guess that it is best to use organic watercress. If it is too expensive, it should be fine to use ordinary one.

    It is kind of you sharing this healthy tip with us.

    • Hello Anthony; thanks for your comment. watercress works in all three areas of your condition. However, I encourage you to patrol my website where you will learn about the many foods that will work in your favour, so you do not have to eat anyone food every day.

      You may use what is available and affordable for you.


  3. Wow! All these benefits come from watercress? I definitely need to be eating more of that. My family and I would normally eat it with food, but we haven’t eaten it in a while. We definitely need to change that, since we’re missing out on some major benefits! It seems like the perfect vegetable to add to any meal and a natural way to keep healthy in so many ways. 

    • Hello Venessa; thanks for your comment. Yes; I encourage you to continue eating Watercress to ensure you are healthy and strong.

      Keep in mind that many illnesses that attack people could be avoided if they know the right foods to eat and eat them.


  4. Watercress is a vegetable that I add to my salads often, I like the taste and variety of flavor it gives them, so it is an added benefit if they help on the health and nutrition side too. Normally I prefer to eat it raw, no steaming. Now that I know there are so many benefits of consuming watercress, I will likely add it to more recipes and also make sure to eat it more often.

    I am very much wanting to add as much natural nutrition as possible, so prefer fresh over a supplement. I do think I can get enough just with the diet. Is it enough when I eat it fresh or in cooking or would you recommend a supplement in addition to the fresh consumption? Knowing this can help me get all the nutrients I need. Great article

    • Hi Dave; thanks for your comment. it makes me feel accomplished when I know that you are eating healthy. Watercress is such a delicious nutritious vegetable that many people substitute it for Lettuce.

      I am an advocate for fresh foods. I will use a supplement only when the food is unavailable. For watercress, I wash drain and serve.

      Thanks again


  5. Hi, Thanks for this detailed beneficial post.
    These health benefits of watercress got me to think that our body needs more consuming vegetables and fruits.

    Personally, some often tend to be neglected by some side effects of foods and eat too much.on the other hand, I don’t consider eating regularly healthy and useful foods which contain nutritional. As a consequence, the deficiencies of vitamins cause me to feel like getting tired because of lack of energy and normally getting more sick most of the time. From now on, I should be more aware of this important topic and more care of my body and healthy life.

    Thank You so much

    Many blessings

    • Hello Shirian; thanks for your comment. Each day our body required a fair amount of health building vegetable and fruits. We do not need to eat over-much of any one fruit, especially when they are sugary sweet. 

      But we need to search the fruits and know what each fruit contains so we can maintain healthy eating.

      Yes, do keep your body as healthy as you possibly can.



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