Watercress Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Watercress

  • Carotenoids, particularly lutein and zeaxanthin are among the most important health properties found in watercress. They help protect against heart conditions like coronary artery disease.
  • Lutein and zeaxanthin also help take care of our vision and reduce the risk of age-related macular disease and cataract.
  • Watercress is an anticancer. The vegetable is rich in micronutrients that can fight free radicals in human body when working together with antioxidants. Research has proven that the consumption of watercress help reduce the risk of cancer in both non-smokers and smokers.
  • Watercress has a good amount of nasturtiin to produce phenethyl isothiocyanate or PEITC in short. The presence of PEITC inhibits tumorigenesis and proliferation in prostate cancer.
  • This wonderful vegetable contains among the highest plant-based iodine, a compound that makes sure the thyroid glands function properly.
  • Regular intake of watercress leaves helps increase libido as well as fertility in men.
  • This green leafy vegetable is believed to have the ability in improving one's memory and taking care of mental wellness.
  • Watercress can be used as a remedy to regulate blood pressure and to reduce LDL cholesterol, thus very helpful to prevent hypertension and stroke.
  • Rich in dietary fiber, this super food can improve your digestive system and regulate bile flow.
  • The plant is high in potassium, low in calories and diuretic in nature. It is ideal to achieve weight loss through loss of body fluid by eating watercress.
  • For lactating mother, watercress can help increase breast milk production.
  • This super vegetable is abundant with vitamins and minerals such as vitamins B1, vitamin B6, vitamin K, vitamin E, calcium, magnesium, iron, zinc and manganese. 

Facts about Watercress

Fresh Watercress Leaves

Watercress (scientific name Nasturtium officinale), a member of the family of mustard, is related to kale and collards. People may link watercress with delicious sandwiches, but it is just part of its culinary use.

With its unique peppery flavor, this leafy vegetable is used as a garnish as well as a green. It is normally used to prepare sandwiches and salads. When used in salads it is mixed with citrus fruit or other greens with milder taste. It can be served as a green, used to season savory mousse, or added as an ingredient in many different soups. 

Watercress Nutrition Facts and Calories

Nutrition Value of 1 cup (34 g) Raw Watercress (Chopped)
Calories 4 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 14 mg
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 1 g


Watercress Recipe

Watercress Salad Recipe

Serve: 4

  • 3 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper
  • 1 bunch watercress


  • Beat the olive oil, lemon juice, salt and pepper together. Beat the dressing again just before serving, then add the watercress and toss. 

Watercress Side Effects

Watercress is usually safe for most people when taken in either food or medicinal amounts in short-term. If consumed in large amounts or used in long-term, it may lead to stomach upset or even kidney problems.

Related Vegetable Articles:

Endive Health Benefits Arugula Health Benefits Spinach Health Benefits
Kale Health Benefits Chicory Health Benefits Rhubarb Health Benefits

Health Benefits of Vegetables

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