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Last Updated: Jul 03, 2020
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Benefits of Watercress And Its Side Effects

Watercress Nutritional Value Health Benefits Uses Side-Effects Cultivation
Benefits of Watercress And Its Side Effects

Watercress is an aquatic plant, increasing consumption of which decreases the risk of obesity, diabetes, and heart diseases. It leads to a healthier complexion, increases an individual's energy and also helps in reduction of weight. It helps to protect against cancer and also helps in lowering blood pressure.


Watercress is a rapidly growing aquatic plant, said to be one of the oldest leaf vegetables known to man. It is a dark, leafy green vegetable which grows in spring water. It is a brassica family member along with kale, broccoli, arugula and brussel sprouts. It has a hollow stem which floats while the leafy structure has a feather-like arrangement where leaves arise from both sides of a common axis. It has a tangy, peppery flavour with crunchy stems.

Nutritional Value of Watercress

Watercress was known to be a staple diet of the ancient Roman soldiers. Watercress sandwiches was a staple of the working class in England. It contains more vitamin C than an orange, more calcium than milk, more iron than spinach and more folate than a banana. Watercress contains vitamin B12, vitamin A, vitamin B6, iron, magnesium, calcium and phoshorous which are all required for a healthy body and mind.

Nutritional facts Per 100 Grams

11 Calories
0.1 g Total Fat
41 mg Sodium
330 mg Potassium
1.3 g Total Carbohydrate
2.3 g Protein

Vitamins and Minerals

63 % Vitamin A
0.12 Calcium
71 % Vitamin C
1 % Iron
5 % Vitamin B-6
5 % Magnesium

Health Benefits of Watercress

Health Benefits of Watercress
Mentioned below are the best health benefits of Watercress


It has effective cancer preventive phytonutrients that helps in preventing as well as stops the recurrence of lung, stomach as well as breast cancer. It has a high content of chlorophyll which helps in blocking the carcinogenic effects of foods which are grilled at very high temperatures as they contain heterocyclic amines.

Improved functioning of Thyroid Gland

Watercress is a member of the brassica family of cruciferous vegetable which has shown to have beneficial effects in thyroid health. Watercress like other brassicas work by reducing thyroid hormone production and are most effective when eaten raw. Watercress may also be lightly steamed so it doesn’t lose any of its nutritional value.

Lowering Blood Pressure

Watercress contains calcium, potassium and magnesium, all of which help to bring down blood pressure by releasing sodium and helping the arteries to dilate.

Maintains Healthy Bones

The inclusion of calcium rich foods such as watercress works in reducing risk of osteoporosis. Calcium works in repairing and building the bones by causing an increase in the production of osteoblasts, the cells responsible for this activity. This is essential for the aging population.

Watercress is also a good source of folate which plays a direct role as an interactive nutrient in maintaining bone density. Post-menopausal women may also benefit from folate in their diet as a preventive against osteoporosis. Adequate vitamin K consumption improves bone health. Eating just one cup of watercress helps to meet the daily need for vitamin K.

Acts as an Antidepressant

Low folate levels increase the risk of depression thus watercress is an important dietary supplement which helps to prevent this chronic disease.

Helps in Pregnancy

Folate is important in the development of a healthy embryo. The consumption of 400mcg of folate has shown to reduce embryo related ailments in pregnant women.

Helps in treating Diabetes

Watercress contains the antioxidant alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.

Improves Eyesight

Watercress contains vitamin C which helps in reducing the risk of cataract development.

Improves Brain Health

Consumption of foods rich in vitamin C may be beneficial in preventing cognitive changes as related to Alzheimer’s and aging and protecting and repairing brain tissues. It also works to reduce bleeding when stroke has occurred. Daily intake of watercress may benefit in preventing damage and improving the outcomes of brain injury.

Helps in Preventing Common Cold

Watercress contains vitamin C which helps to build immunity and reduces the risk of catching a cold by 66%.

Relieve from Pediatric Asthama

Children who suffer from asthama need to include foods rich in vitamin C in their daily diet. Watercress may help such children to provide relief from asthama.

Uses of Watercress

Watercress is mostly used fresh in salads and may also be incorporated in pastas, casseroles and various sauces. It may also be used in soups for a subtle peppery flavour. It is also a standard ingredient for sandwiches in Britain during high tea.

Watercress contains a very high level of dietary nitrate. High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance. Two cups of fresh watercress (about 68 grams) contains only 7 calories.

Allergies and Side-Effects of Watercress

For individuals taking blood-thinners it is important to not suddenly begin eating more or fewer foods containing vitamin K, which plays an important role in blood clotting. If improperly stored, nitrate-containing vegetable juice may accumulate bacteria that convert nitrate to nitrite and contaminate the juice.

High levels of nitrite can be potentially harmful if consumed. Very high intake of cruciferous vegetables have been found to cause a decrease in thyroid hormone function in animals. It is better to eat a diet rich in variety than to concentrate on individual foods as the key to good health.

Cultivation of Watercress

In the United Kingdom, watercress was first commercially cultivated in 1808 by the horticulturist William Bradbery, along the River Ebbsfleet in Kent. Watercress is now grown in Hertfordshire, Hampshire, Wiltshire and Dorset. The town of Alresford, near Winchester, holds a Watercress Festival.

In recent years, watercress has become more widely available in the UK, at least in the southeast; it is stocked pre-packed in some supermarkets, as well as fresh by the bunch at farmers' markets and greengrocers. In the United States in the 1940s, Huntsville, Alabama, was locally known as the 'watercress capital of the world'.

Popular Questions & Answers

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BHMS, Diploma in Dermatology
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Natural remedies for impotence high fiber diet — high-fiber foods like nuts, seeds, fruit, and vegetables support hormones and detoxification which can improve impotence. Foods high in vitamin e — a diet rich in vitamin e, such as wheat germ and g...

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No smoking, no drinking alcohol or soft drinks. Do regular exercise. Your diet can have chapati, dal hari sabzi and milk. Eat home food and avoid junk foods and sweets. Maintain your weight.

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Men are advised to follow a sexual exhaustion diet along with homoepathic treatment to increase their stamina on a regular basis, which includes - Foods like fresh fruits, especially strawberries, quince, plums, peaches, mangoes, figs, coconuts, b...

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Hello, Simply, medication will not suffice your need, unless you opt certain natural norms to compensate vit 'C' please. Consume, milk,kale, yogurt, Broccoli, watercress Cheese, Okra,cherries,  amla,  almonds & green veggies. Tk vit 'D'-fortified ...
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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Reviewed By
B.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health Nutrition
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