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Advantages, Dietary Worth, Methods to Use & Facet Results


Thought-about one of many oldest leaves consumed by people, the watercress is darkish inexperienced and has a gentle peppery flavour with a bitter tang. It belongs to the household of unique cabbage, broccoli and kale. The herb is gaining its place amongst the superfoods due to its excessive nutrient content material. 

The watercress leaf has a spicy style. Due to this fact, it’s usually used as garnish over salads, in sandwiches or diluted with vinegar to create a mix of Italian flavours. You may eat uncooked watercress. As well as, every a part of it’s edible, together with leaf, stem, and flower. Though its roots may not style unhealthy, you must steer clear of its consumption. 

Dietary Worth of Watercress

100 grams of watercress comprises:

  • Energy: 11kCal
  • Fat: 0.1g
  • Carbohydrates: 1g
  • Proteins: 2.3g
  • Calcium: 120mg
  • Potassium: 330mg
  • Magnesium: 21mg
  • Iron: 0.2mg
  • Sodium: 41mg

10 Well being Advantages of Watercress

1. Improves Eyesight

Watercress is wealthy in lutein and zeaxanthin; these are carotenoids with antioxidant properties. In line with analysis, these two carotenoids are important parts for eye well being. They represent the first pigments discovered within the yellow spot, which shield the macula from harm by blue gentle, enhance visible acuity, and scavenge dangerous reactive oxygen species. As well as, they assist cut back the danger of age-related macular degeneration (AMD) and cataracts. 

Lutein and zeaxanthin additionally present properties that assist decrease the danger of growing age-related macular degeneration and cataracts. As well as, the vitamin C content material in watercress additionally helps to scale back the probabilities of growing cataracts.

2. Boosts Immunity

Watercress comprises extremely excessive quantities of vitamin C. It has as much as 15mg of vitamin C per cup, about 20% of beneficial each day consumption (RDI). A number of research counsel that vitamin C is a micronutrient that helps numerous mobile capabilities of the immune system. As well as, it helps the pores and skin barrier towards pathogens.

Vitamin C additionally acts as an antioxidant and helps to scale back oxidative stress. The oxidative stress by free radicals binds with the free-flowing oxygen within the physique and prevents the wholesome cells from getting recent oxygen. Antioxidants remove these free radicals and forestall oxidative stress.

3. Protects In opposition to Osteoporosis

Some important minerals obligatory for bone well being are calcium, potassium, magnesium and phosphorus. Calcium is the constructing block to all the skeletal construction. Nevertheless, vitamin Okay and potassium additionally play an important position in sustaining bone well being. 

Vitamin Okay is part of a protein referred to as osteocalcin, which makes up the bone tissue and regulates bone turnover. In line with a research, individuals with the very best consumption of vitamin Okay had been 35% much less liable to anticipating a hip fracture than individuals with poor vitamin Okay consumption.

4. Lowers Ldl cholesterol Stage

One of many many watercress’s advantages is that it aids in decreasing levels of cholesterol. Together with watercress in your weight-reduction plan can cut back triglyceride ranges considerably. Excessive triglyceride ranges are accountable for elevated ldl cholesterol.

In line with analysis, watercress additionally reduces low-density lipoproteins (LDLs), which is unhealthy ldl cholesterol and will increase high-density lipoproteins (HDLs), the nice ldl cholesterol.

5. Lowers Blood Stress

Like some other leafy vegetable, watercress comprises naturally occurring dietary nitrates. Nitric oxide is an important compound in regulating vascular capabilities. A research demonstrates that individuals who eat nitrate dietary supplements or nitrate dense meals have low blood strain, suggesting that nitrate can positively management hypertension.

Watercress can be wealthy in potassium which may also help decrease blood strain by balancing out the consequences of sodium. It additionally relaxes the blood vessels’ partitions and permits straightforward blood movement with out restriction or cramping.

6. Prevents Most cancers

Watercress comprises excessive ranges of phytochemicals. These phytochemicals cut back the danger of growing most cancers. As per research, compounds like glucosinolates in watercress have anticancer results. As well as, it comprises isothiocyanates like sulforaphane and phenethyl isothiocyanate. They inactivate carcinogenic chemical substances and block the uncontrolled progress of tumours. In consequence, they shield the wholesome cells towards most cancers.

7. Lowers the Threat of Continual Ailments

Watercress is filled with antioxidant compounds that assist to guard wholesome cells from harm brought on by free radicals. It will possibly additionally assist to reverse a few of the already brought on harm.

Free radicals trigger oxidative stress, resulting in many continual sicknesses, like diabetes, cardiovascular problems and even most cancers. Watercress has over 40 flavonoids (antioxidants) and may neutralise free radicals.

8. Improve Athletic Efficiency

Watercress comprises excessive quantities of dietary nitrates. Nitrates assist chill out the blood vessels and improve the quantity of nitric oxide within the blood. As per research, nitric oxide (NO) could enhance train efficiency. As well as, dietary nitrates may also help decrease resting blood strain. In consequence, it reduces the quantity of oxygen you want throughout train. Therefore, it might improve train tolerance.

9. Help in Weight Loss

Watercress is without doubt one of the most nutrient-dense meals. It has advantages for weight administration and weight reduction as nicely. One cup of watercress has minimal energy however is filled with important vitamins like nutritional vitamins and micronutrients. Low-calorie greens are extremely efficient for weight reduction, and you must add them to your weight-reduction plan. Watercress can be very versatile, so it’s straightforward to include it into your common dishes.

10. Promotes Wholesome Being pregnant

Watercress is wealthy in folate. As per analysis, It’s an important nutrient for pregnant girls. Folate ensures the wholesome growth of the foetus or the embryo. Folate deficiency can result in abnormalities within the foetus and even trigger issues for the mom. Having a folate-rich weight-reduction plan may also cut back the probabilities of growing anaemia.

Methods to Use Watercress

Watercress has some medicinal utilization. Nevertheless, there’s not sufficient proof or analysis to help the effectiveness of watercress for these makes use of. However you should use it to relax particular signs associated to cough, bronchitis, irritation, flu and constipation.

Watercress is majorly utilized in cooking and has a bitter-tangy style to it. Nevertheless, a typical approach to make use of watercress is usually a meals dressing. 

  • You may add the watercress leaves to your leafy salads, some cherry tomatoes and different inexperienced greens, toss it with some olive oil and your favorite dressing. 
  • You may even change spinach or lettuce with watercress so as to add some change to your each day salad.
  • Moreover, you should use the watercress to make Italian vinegar dressing by including some finely chopped watercress leaves to your chilli vinegar. Lastly, you possibly can take pleasure in it with some nachos. 
  • It’s also possible to add some watercress leaves to mayonnaise and use it to your wraps and sandwich. That provides it a unique minty recent flavour.

Watercress: Wholesome Recipe

Watercress Curry

Benefits of Watercress: The Oldest Leaves Consumed by Humans- HealthifyMe
  • Preparation Time: 25min
  • Servings: 2


  • Watercress: 660 g
  • Garlic cloves: 4
  • Dried chilli: 1 tsp
  • Onion (chopped): 1
  • Potatoes: 2
  • Water: 100 ml
  • Salt (to style)
  • Oil: 1 tbsp


  1. Add some oil to a pan and put the onions
  2. Fry the onions until they’re delicate and golden
  3. Add within the garlic and chilli flakes
  4. Fry the components for 1-2 minutes
  5. Add the chopped potatoes, add some water, and go away it to cook dinner for about 12-Quarter-hour.
  6. Add the watercress and placed on a lid, and let it cook dinner for 10 min
  7. As soon as all of the water is dried, take away it from the flame and serve it with rice.

Watercress: Doable Facet Results and Precautions

  • You shouldn’t immediately start consuming vitamin Okay wealthy meals, like watercress when you take blood thinners. Vitamin Okay performs a significant position in blood clotting. 
  • Watercress is excessive in nitric oxide and nitrate containing vegetable juice could accumulate micro organism and contaminate the juice. Due to this fact, you must retailer watercress juice correctly.
  • A excessive consumption of cruciferous greens like watercress could trigger a lower in thyroid hormone operate. Due to this fact, it’s higher to eat a balanced weight-reduction plan than to focus on particular person meals.
  • Watercress is probably going unsafe throughout being pregnant. It’d begin menstruation and trigger a miscarriage. So it’s finest to keep away from use. 
  • There isn’t sufficient proof to know if watercress is protected to make use of when breastfeeding. So, keep on the protected facet and keep away from use.
  • Watercress is unsafe to be used as a drugs in kids, particularly in these youthful than 4 years outdated.
  • Keep away from utilizing watercress when you’ve got abdomen or intestinal ulcers. It could worsen the pre-existing situation.
  • Don’t use watercress when you’ve got kidney illness. It interacts with the medicines and will trigger hurt. Additionally, watercress comprises oxalates that stimulate the formation of kidney stones. 

The Backside Line

Watercress is a powerhouse vegetable and comprises many important nutritional vitamins, minerals and micronutrients and is extraordinarily low in energy. As well as, it has a number of antioxidants which might stop many continual ailments and several other forms of most cancers. It’s also a scrumptious addition to your meals, and you should use it to change up lettuce or spinach. Though it will not be the most well-liked vegetable, it is without doubt one of the most nutritious ones.

Continuously Requested Questions

Q: What’s the advantage of watercress?

A: Watercress is wealthy in important vitamins that our physique requires for wholesome functioning. It additionally comprises vitamin Okay, which is great for bone well being. Moreover, vitamin C in it helps to maintain the immune system robust.

Q: Who mustn’t eat watercress?

A: If in case you have abdomen ulcers or intestinal ulcers, you shouldn’t eat watercress as it might worsen the pre-existing situation. It could trigger some critical points in being pregnant as nicely. Therefore pregnant girls ought to keep away from it too.

Q: Is watercress a superfood?

A: Sure, watercress is a superfood as a result of it has greater than 40 important vitamins. As well as, it is filled with numerous nutritional vitamins and antioxidants, which have improbable well being advantages.

Q: Is watercress fit for human consumption?

A: Sure, watercress is a fairly protected vegetable to eat. You may even substitute it to your spinach or cabbage for a unique tangy flavour. It’s wealthy in a number of very important vitamins and has low energy. You will get all of the required vitamins with out rising any vital weight by consuming watercress. 

Q: What occurs when you eat watercress daily?

A: There isn’t any hurt in consuming watercress daily. It will possibly assist overcome vitamin Okay and C deficiency if consumed frequently in ample quantities.

Q: Is watercress unhealthy for kidney illness?

A: Sure. You shouldn’t combine watercress with kidney illness remedy because the interplay between the 2 might be harmful. As well as, it may well worsen the pre-existing situation. Watercress comprises oxalates that stimulate the formation of kidney stones. 

Q: Is watercress good for the liver?

A: Sure, watercress may also help to detoxify the physique and liver cells. It helps in liver restore because it has many antioxidants in it.

Q: Which is more healthy, spinach or watercress?

A: Watercress is a better option if you’re making an attempt to handle your weight because it has fewer energy than spinach. Aside from that, each are wealthy in nutritional vitamins and minerals and include many antioxidants.

Q: Which is more healthy: parsley or watercress?

A: Parsley has increased ranges of vitamin Okay, C, folate, vitamin A, zinc and magnesium. That makes it a lot more healthy than watercress.

Q: Is watercress a herb?

A: It belongs to the Brassicaceae household of greens. In some areas, individuals take into account watercress an aquatic herb, whereas others take into account it a weed. 

Q: Is it fit for human consumption uncooked watercress?

A: Sure, it’s fit for human consumption uncooked watercress. It has many vitamins that are warmth delicate and has the very best dietary worth when consumed uncooked.

Q: What does watercress do to your physique?

A: It will possibly assist reverse oxidative harm brought on by the free radicals due to its antioxidant properties. That helps stop cell harm. Furthermore, it’s low in energy. So it’s useful for individuals making an attempt to shed some pounds. It’s additionally good for sustaining a wholesome blood strain degree. 

Q: How a lot watercress must you eat in a day?

A: You may have about 34g of watercress each day to fulfil the physique’s nutrient necessities.

Q: Are you able to eat the stems of the watercress?

A: Sure, you possibly can eat a watercress stem. Nevertheless, if it has a thick stem, it’s suggested that you just take away it. Aside from that, it’s protected to eat. The one a part of the watercress plant that you must chorus from consuming is the roots.

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