Watercress, a leafy green from the Brassicaceae family—alongside kale, cabbage, and Brussels sprouts—is a nutrient-packed vegetable known for its peppery, slightly spicy taste.
Once considered a weed, it’s now cultivated globally and recognized for a wide array of health benefits, from boosting immunity to supporting bone health.
10 Incredible Health Benefits of Watercress
1. Rich in Essential Nutrients
Despite its low calorie count, watercress is loaded with vital nutrients. Just one cup (34 grams) delivers over 100% of the recommended daily intake (RDI) for vitamin K, along with generous amounts of vitamins A and C.
It also contains calcium, manganese, and small quantities of several other vitamins and minerals. This nutritional density earned it the top spot on the US CDC’s Powerhouse Fruits and Vegetables list.
2. High Antioxidant Content May Help Prevent Disease
Watercress is rich in antioxidants—compounds that fight oxidative stress and cell damage caused by free radicals. This protective property may lower the risk of chronic conditions such as heart disease, cancer, and diabetes.
One study analyzing 12 cruciferous vegetables found watercress had the highest total phenolic content and strongest ability to neutralize free radicals.
3. Natural Compounds with Cancer-Fighting Potential
Like many cruciferous vegetables, watercress contains glucosinolates, which are converted into isothiocyanates such as sulforaphane and PEITC during chewing or chopping.
These compounds are believed to protect healthy cells, deactivate carcinogens, and slow tumor growth. Studies have shown that isothiocyanates from watercress may inhibit cancers of the colon, lung, prostate, skin, and breast.
4. Supports Heart Health
Watercress promotes cardiovascular well-being in several ways. Diets high in cruciferous vegetables are associated with a reduced risk of heart disease. Its antioxidants—beta carotene, lutein, and zeaxanthin—may lower blood pressure and prevent artery damage.
Watercress is also a source of dietary nitrates, which improve blood vessel function and may reduce cholesterol levels, as shown in a study where rats treated with watercress extract had significantly lower total and LDL cholesterol.
5. Bone Health Benefits
The high vitamin K content in watercress supports strong bones by helping produce osteocalcin, a protein vital for bone tissue.
Alongside other key minerals like calcium, magnesium, and potassium, watercress contributes to maintaining bone density and lowering the risk of fractures. Studies have shown that individuals with higher vitamin K intake are significantly less likely to suffer hip fractures.
6. Immune Boost from Vitamin C
With 15 mg of vitamin C per cup, watercress supports immune health by enhancing white blood cell production. While it may not prevent the common cold, vitamin C has been shown to reduce the duration of symptoms and help combat inflammation.
7. May Support Weight Loss
Though not specifically studied for weight loss, watercress’s low calorie count and high nutrient content make it a smart choice for those aiming to shed pounds. It can help you feel full without adding excess calories.
8. Possible Benefits for Athletic Performance
Watercress contains dietary nitrates, which are known to improve exercise efficiency by enhancing blood flow and lowering oxygen requirements. While there’s substantial evidence linking dietary nitrates in vegetables like beets to improved athletic performance, findings related specifically to watercress are limited and mixed.
9. Protects Eye Health
The carotenoids lutein and zeaxanthin in watercress are key for eye protection, especially against blue light damage. They have been associated with reduced risk of age-related macular degeneration and cataracts. The vitamin C in watercress may further support eye health by lowering cataract risk.
10. A Versatile Ingredient
Watercress is easy to incorporate into meals. For maximum nutritional benefit, it’s best eaten raw or lightly cooked. It makes a great addition to salads, soups, sandwiches, and even as a garnish or pesto base.
Conclusion
Though often overlooked, watercress is a powerhouse green with a rich nutrient profile and impressive health benefits. From supporting heart and bone health to potentially reducing cancer risk, this vibrant leafy vegetable is a valuable—and delicious—addition to any diet.