In This ArticleView AllIn This ArticleWhat is Watercress?Health BenefitsNutrition FactsSide EffectsHow to Enjoy It
In This ArticleView All
View All
In This Article
What is Watercress?
Health Benefits
Nutrition Facts
Side Effects
How to Enjoy It
Close
Photo: Getty Images
Watercress is a leafy green that’s often overlooked, though the vegetable is widely consumed in Asia and Europe. So, what’s all the fuss about? Keep reading to learn all about the potential health benefits of watercress.
30-Day Eat More Vegetables Challenge
Watercress (Nasturtium officinale)is an aquatic or semi-aquatic plant that naturally grows in springs and shallow waters, according to theUnited States Forest Service. Belonging to the mustard family, watercress is related to collard greens, cabbage, kale, Brussel sprouts, turnips and radishes.
If you’re unfamiliar with what watercress looks like, it’s a cluster of glossy, small, round, green leaves with circular edges attached to light green hollow stems. The flavor is pungent and peppery, with a fresh, leafy scent similar to arugula. The flowers are typically not eaten.
During the peak season from late spring to early summer, you can find watercress in specialty food markets, local grocery stores and farmers' markets. Watercress can also be grown hydroponically year-round—hydroponics is a method of growing plants without soil, according to experts at theUniversity of Minnesota Extension.
Watercress Health Benefits
Watercress may not be your typical fiber-rich vegetable. Still, it’s a nutrient-dense green that provides a good source of vitamin C and an excellent source of vitamin K, as well as a range of other nutrients, such as vitamin A, manganese, riboflavin and vitamin B6.
In addition, watercress may offer the following health benefits.
Promotes Hydration
Drinking a glass of water isn’t the only way to hydrate. Eating vegetables such as watercress may also have the same effect. Watercress is one of the many leafy greens made up of almost entirely water; in fact,95% of watercressis water.
Consumingenough fluids, particularly water, is essential for all bodily functions, including moving nutrients and waste through the body, maintaining healthy blood pressure, controlling body temperature, preventing dehydration and more.
Supports Building Bones
Eating 1 cup of raw watercress provides almost all the vitamin K you need for the day. This fat-soluble vitamin is not only important for blood clotting but also supports bone formation. Consumption of vitamin K may increase bone density and reduce the risk of hip fractures, according to theNational Institutes of Health. To support this, lower vitamin K intake was found to be a risk factor for fractures in women, but not men, in a 2021 study published in theBritish Journal of Nutrition.
May Reduce Cancer Risk
Watercress is a good source ofvitamin C,which has a long list of health benefits, including supporting collagen production to keep your hair, nails, skin and joints healthy. Vitamin C also has immune-boosting and wound healing properties.
May Lower Heart Disease Risk
You may be surprised that the nutrients in watercress may also protect the heart. Eating a diet that is rich in fruits and vegetables (this would include watercress) may lower one’s risk of heart disease, according to a 2020 observational study published in theAnnals of Internal Medicine.The study participants followed aDASH (Dietary Approaches to Stop Hypertension) dietand resulted in lower levels of markers for heart damage.
May Support Vision
Watercress is a rich source of lutein and zeaxanthin. These carotenoids—like the more familiar carotenoid,beta-carotene—also act as antioxidants, potentially lowering the risk of age-related macular degeneration (AMD), according to a 2022 review published inNutrients.
Watercress Nutrition
One cup ofraw watercresscontains:
Potential Side Effects of Watercress
Certain blood-thinning medications, such as warfarin, have potentially dangerous interactions with vitamin K. So, consumingvitamin K-rich foodsmay decrease the effectiveness of your medication. If you’re on any blood-thinning medications, check with your doctor about the appropriate amount of vitamin K to include in your diet.
How to Enjoy Watercress
Watercress is a versatile vegetable. Add it as a green to sandwiches, such as theseAvocado Egg Salad Sandwichesor use it as the base of a salad, such as thisGreen Salad with Peaches, Feta & Mint Vinaigrette.
Want to eat watercress cooked instead? One easy way is stir-frying it, like in thisWatercress with Rice Wine-Oyster Sauce.
Looking to boost your iron absorption? You’re in luck—watercress is rich in vitamin C, which improves iron absorption. This bold-flavored green pairs well with beef, such asRosemary-&-Garlic-Basted Sirloin SteakorSkillet Steak with Mushroom Sauce.
The Bottom Line
Watercress offers more than just a garnish—its wide array of nutrients may protect your heart, strengthen your bones, lower your risk of cancers and improve your overall health. Be sure to browse theseHealthy Watercress Recipesto find out how you can add this nutritionally potent green into your weekly rotation of dinner veggies.
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