Watercress,a natural “superfood”, stands out for its generous content of vitamins A and C, and the minerals calcium and iron.

Health Benefits of Watercress

  • Powerful antioxidant
  • Reduces risk of cancer
  • Counters anemia
  • Treatment for eczema
  • Good source of calcium

Health Benefits of Watercress

Powerful Antioxidant

Watercress contains high levels of carotenes, vitamin C and E, a powerful antioxidant that have been linked to a lower risk of cancer, heart disease, stroke, and cataracts. READ ARTICLE: Health Benefits of Pineapple

Reduces Risk Cancer

Watercress is one of the richest sources of dietary PEITC (phenylethyl isothiocyanate), a compound found in mustard oils. PEITC stops potential carcinogens becoming carcinogenic. PEITC is capable to detoxify a carcinogen found in tobacco.

  • Good Source of Calcium

Calcium can be absorbed almost as well from watercress as from milk.

  • Rich in Folic Acid and Iron

Watercress is rich in folic acid and iron, which help prevent and correct anemia. Plenty of folic acid reduces the risk of having a baby with spina bifida.

  • Traditionally Used for Skin Problems

As a “purifying” herb, watercress has long been considered helpful to clear the skin. This can be linked to its mustard oil, which stimulates the circulation and improves the production of gastric acid, which sterilizes bacteria in food.

Health Benefits of Watercress

Preparation & Properties


Watercress is the richest natural source of a compound called phenylethylisothiocyanate, or PEITC, which gives the plant its unique peppery flavor and in a wide number of scientific studies has been shown to have powerful anti cancer properties.


Watercress is most popular in salads or as delicious thick soup made of potatoes and watercress, Potage Cressionniere. Watercress sandwiches are very popular in Britain. The leaves and smaller stems are best for salad, but coarser stems can be included if shopped fine. Mix watercress with other mild lettuces to make nice salad adding some vinegar and olive oil.

Watercress  Nutritional Value

  • per 1/4 lb (100g) raw watercress
  • Calories (kcal)
  • Carotenes (mcg)
  • Folic acid (mcg)
  • Iron (mg)
  • Calcium (mg)
  • Potassium (mg)
  • Vitamin C (mg)
  • Vitamin E (mg)
  • Zinc (mg) 22
  • 2520
  • 200
  • 2.2
  • 170
  • 230
  • 62
  • 1.5
  • 0.7


Eat freely, especially raw.

100g of watercress supplies 20% daily intake of calcium or 50 % of folic acid for women planning pregnancy.

As well as providing ample folic acid, vitamin C, and zinc, watercress has some antibiotic action. Article provided by FoodRecipe.org

Comments closed