Health Benefits of Watercress

Watercress is a slightly peppery leafy green vegetable that can elevate the flavor of a sandwich, salad, or even smoothie recipe. It is typically grown either in or around water, and eating it is linked to a slew of health benefits, including cancer risk reduction and bone health support.

Watercress has been consumed by people for centuries, with documentation that Lewis and Clark noted it’s presence in 1803, and Captain James Cook (the British explorer who circumnavigated the globe three times) included watercress in the diet of his sailors, possibly helping them ward off scurvy, a disease caused a serious vitamin C deficiency.

Watercress is a naturally low-calorie and low-fat food that is jam-packed with not only many micronutrients, but also plant compounds that are linked to important health outcomes. If you want to know how eating watercress may support your health, keep reading for five potential effects you may experience after eating it regularly.

May Reduce Cancer Risk

Watercress may be best known for its low-calorie content and powerful flavor. Less known is that this small veggie contains an important compound linked to cancer risk reduction. This compound, called phenethyl isothiocyanate (PEITC), has been shown to inhibit cancer progression and block the initiation phase of the cancer developing process.

Watercress is one of the best sources of PEITC, with broccoli and turnips being other natural sources.

Watercress also contains a good amount of vitamin C, a micronutrient linked to cancer protection.

May Support Eye Health

Our diet can have a profound impact on our vision health. Specifically, two carotenoids in the diet, lutein and zeaxanthin, have been linked to protecting the eyes from developing macular degeneration, or a condition that causes the loss of vision in the center of your eye. 

Watercress is a natural source of both lutein and zeaxanthin, making it an ideal choice for an eye health-supporting diet. 

May Support Immune Health

Watercress is a natural source of one of the best-known immune health-supporting nutrients: vitamin C. Vitamin C deficiency has been linked to impaired immunity and a higher likelihood of infection.

Watercress also contains vitamin A, another nutrient that plays an important role in our immune health. Data shows vitamin A deficiency may impair a person’s natural immunity.

Generally, most vegetables contain immune health-supporting nutrients. And there is evidence showing that higher intakes of vegetables lead to enhanced immune health.

May Support Heart Health

Eating raw vegetables has been associated with a reduced cardiovascular disease risk. Watercress is generally consumed raw, making it a great choice if you are trying to bump up your intake. 

Watercress is particularly heart-healthy because it is low in sodium and saturated fat, two factors that make foods extremely appealing when focusing on heart health. It also contains a compound called quercetin.

Quercetin may support heart health because of its antioxidant and anti-inflammatory benefits. It also has cardiovascular benefits, such as lowering blood pressure, reducing cholesterol levels, and improving endothelial function (blood fluidity), making it a promising food for preventing and treating cardiovascular diseases.

Finally, watercress contains magnesium, calcium, and potassium–the three nutrients emphasized in the DASH Diet (aka the Dietary Approaches to Stop Hypertension Diet). Following the DASH diet has helped people experience fewer cardiovascular disease risk factors.

May Support Bone Health

Many factors, including our genetics, physical activity habits, and smoking habits can impact our bone health. And when it comes to diet, certain nutrients can help keep bones healthy too. 

Key bone health nutrients include calcium, magnesium, vitamin C, and vitamin K. Watercress contains all these nutrients, highlighting how consuming this leafy green can help you reach your bone health nutrient intake quota. 

Some data shows that watercress can promote bone formation, helping keep bones healthy and strong.

Watercress Nutritional Facts

Here are the nutrition facts of one cup of chopped watercress, according to the USDA:

• Calories: 4
• Protein: 0.8 grams (g)
• Fat: 0 g
• Carbohydrates: 0 g
• Vitamin C: 15 milligrams (mg)
• Vitamin K: 85 micrograms (mcg)
• Calcium: 40 mg
• Potassium: 112 mg
• Folate: 3 mcg

Watercress also contains plant compounds that include lutein, beta carotene, quercetin, and zeaxanthin. 

Risks of Eating Watercress

Watercress is generally a safe food to consume for most people. But there are some people who should consume watercress with caution.

Here are some risks to keep in mind when eating watercress:

• Blood thinners: If you take blood thinning medication, eating foods with large quantities of vitamin K, like watercress, may decrease the effectiveness of the medication. 
• Allergies: If you have a known allergy to watercress, you should avoid including this food in your diet. 
• Kidney stones: Watercress contains natural substances called oxalates, which are removed from the body via the kidneys. Sometimes, oxalates can form crystals in the urine, aka kidney stones. If you are prone to kidney stones, watercress may not be the best match for your dietary needs. 
  

Tips For Consuming Watercress

There is really no wrong way to enjoy watercress, as it is an easy ingredient to add to soups, sandwiches, salads, and so much more. Before eating your watercress, be sure to wash it well. 

Some ways to enjoy watercress include:

• Make a cozy watercress soup
• Add watercress to salads
• Use watercress in sandwiches and wraps for a satisfying crunch
• Include watercress in green smoothie recipes (it blends well with mango, FYI)
• Stir-fry watercress along with other veggies and a protein choice
• Swap your basil in your pesto recipe, and replace it with watercress. 

A Quick Review

Watercress is a vegetable that is linked to some impressive health benefits. From reducing cancer risk to supporting immune health, including watercress in an overall balanced and healthy diet can help support your health in various ways.