Table of ContentsView AllTable of ContentsUses of WatercressNutritionHow to UsePrecautionsSide EffectsInteractionsDosageSimilar SupplementsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Uses of Watercress
Nutrition
How to Use
Precautions
Side Effects
Interactions
Dosage
Similar Supplements
Frequently Asked Questions
Watercress, orNasturtium officinale,is a leafy green vegetable with a peppery taste and several nutritional benefits.Watercress has been used in traditional medicine forcough,asthma,high blood pressure, anddiabetes.
The plant grows near water and is a good source ofpolyphenols,which are compounds withantioxidantproperties that protect cells from damage.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
There are very few clinical trials studying the effects of watercress in humans.
Limited data suggest it may help preventcanceror recurrent infections, or decreasecholesterollevels.
Here’s the latest science behind these uses.
May Lower Cancer Risk
Though watercress has been shown to have anticancer activity in animal models,little data exists to support this effect in humans.
A study in adults who smoked suggested a special natural component (chemical) in watercress may have slowed the activation of a lungcarcinogen(cancer-causing agent). This could decrease the risk oflung cancer.
However, more research is needed.
Supplement FactsActive ingredients:Vitamin K, antioxidants (beta-carotene, alpha-tocopherol, 2-phenethyl isothiocyanate)Alternate name:Nasturtium officinaleLegal status:Over-the-counter supplement, foodSuggested dose:UnknownSafety considerations: May interact with alcohol, caffeine, and blood thinners; may contribute to kidney stones
Supplement Facts
Active ingredients:Vitamin K, antioxidants (beta-carotene, alpha-tocopherol, 2-phenethyl isothiocyanate)Alternate name:Nasturtium officinaleLegal status:Over-the-counter supplement, foodSuggested dose:UnknownSafety considerations: May interact with alcohol, caffeine, and blood thinners; may contribute to kidney stones
May Prevent Recurrent Infections
A combination of watercress andhorseradishtaken for 90 days was shown to decrease recurrenturinary tract infectionsin a clinical trial.
And a larger trial in adults showed a lower rate ofrespiratory infectionsin those taking a combination of watercress plus horseradish compared to those taking aplacebo.
Remember that it’s yet to be determined whether this combination would be similarly effective for children or older people since these groups have not been studied.
And it’s impossible to know how effective watercress alone prevents these infections since it was combined with horseradish in these studies.
May Lower Cholesterol
A small study was done in people that were overweight and who had physical disabilities.
Those who took a standardized watercress extract for five weeks had lowerlow-density lipoprotein (LDL)cholesterol (considered bad cholesterol) than those who took a placebo.
However, the watercress extract did not significantly affect total cholesterol orhigh-density lipoprotein (HDL)cholesterol (considered good cholesterol).
Larger trials are needed to determine the effect of watercress on cholesterol.
May Protect Against Exercise-Induced Stress
Another small study of healthy males suggests thatantioxidantslikebeta-caroteneandalpha-tocopherolfound in watercress may protect against unstable molecules known asfree radicalsformed during intensecardio exercise.
More robust research is undoubtedly needed to verify this result.
Watercress.Ali Majdfar / Getty Images
Ali Majdfar / Getty Images
According to the United States Department of Agriculture (USDA), the following nutrition is found in 1 cup, equal to 34 grams (g), of chopped raw watercress.
Watercress NutritionCalories:3.74Carbohydrates:0.44 gFiber: 0.17 gProtein: 0.78 gFat:0.034 gCalcium: 41 milligrams (mg)Magnesium: 7 mgPhosphorus: 20 mgPotassium: 112 mgVitamin C: 15 mgVitamin A: 55 micrograms (mcg) or 1080 International Units (IU)Beta-carotene: 649 mcgLutein & zeaxanthin: 1,960 mcg
Watercress Nutrition
Calories:3.74Carbohydrates:0.44 gFiber: 0.17 gProtein: 0.78 gFat:0.034 gCalcium: 41 milligrams (mg)Magnesium: 7 mgPhosphorus: 20 mgPotassium: 112 mgVitamin C: 15 mgVitamin A: 55 micrograms (mcg) or 1080 International Units (IU)Beta-carotene: 649 mcgLutein & zeaxanthin: 1,960 mcg
Most of watercress is pure water. There are also many vitamins and minerals in watercress.
One cup has 85 micrograms (mcg) ofvitamin K, close to the recommended daily allowance for adults.
It also contains antioxidants such as beta-carotene and alpha-tocopherol.
How to Use Watercress
Watercress can easily be incorporated into your diet in many ways. For instance, some people enjoy it as the following:
To reduce the risk offoodborne illness, wash watercress in water right before eating or preparing it.
If the watercress is labeled “prewashed,” there’s no need to rewash it at home. However, refrigerate it within an hour or two.
Once washed or cut, store watercress in the refrigerator, where it will typically last for a few days.
To provide the greatest amount of antioxidants, watercress should be eaten raw or steamed. Boiling is not recommended because it can result in a loss of nutritional benefits.
People who are at risk of developingkidney stonesshould be careful about eating watercress. That’s because it’s high in oxalates, which can cause kidney stones.
There is not enough safety data to know if large amounts of watercress are safe during pregnancy and lactation. Anecdotally it’s thought to induce labor; check with your healthcare provider for more guidance.
Large amounts of watercress may slow down the metabolism of alcohol. Be cautious if you choose to imbibe (drink alcohol).It could increase thealcohol’s effects on your body.
Avoid watercress if you have a known allergy to it or any of its components (ingredients or parts). Ask aregistered dietitian nutritionist (RD or RDN),pharmacist, or healthcare provider for more information if you’re unsure.
What Are the Side Effects of Watercress?
Although consuming watercress as part of a healthy diet is generally a wise choice, there are some potential side effects. These may be mild or severe.
Common Side Effects
Mild side effects of watercress include the following:
Severe Side Effects
And aquatic plants like watercress may containparasitesthat cause a disease called fascioliasis. Some parasitic symptoms include the following:
Talk to your healthcare provider if you have symptoms of a parasitic infection.
The following interactions may be possible with watercress:
Speak with your pharmacist or healthcare provider if you have questions about your medication and how it may interact with supplements or foods like watercress.
Dosage: How Much Watercress Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
There isn’t a specific recommended dose for watercress.
In clinical trials, a dose of 750 milligrams per kilogram of body weight (mg/kg) of watercress extract daily has been studied in people who were overweight for its effects on cholesterol.
And 85 grams of raw watercress was used in a trial of exercise-induced stress.
Watercress has similar health benefits as related vegetables like the following:
Summary
Watercress is an aquatic plant considered a nutritional powerhouse because of its high levels of antioxidants and vitamins.
Some people should be cautious before eating watercress, especially in large amounts. There’s not enough data to know if it’s safe for children in concentrated amounts, or during pregnancy or breastfeeding. People at risk of developing kidney stones should talk with a healthcare provider before eating watercress regularly. And levels of caffeine, alcohol, and blood thinners can be altered if taken with watercress.
Frequently Asked QuestionsWatercress is a leafy green vegetable that grows near water. It’s cruciferous and related to other veggies like broccoli, cauliflower, kale, and arugula.Watercress is known for its distinctive peppery flavor.Watercress has antioxidant properties that help protect against the effects of unstable molecules known as free radicals that can damage cells in the body. It’s also been shown to protect against diabetes, cancer, and inflammation in test tube and animal studies, though clinical trials in humans are still minimal.
Watercress is a leafy green vegetable that grows near water. It’s cruciferous and related to other veggies like broccoli, cauliflower, kale, and arugula.
Watercress is known for its distinctive peppery flavor.
Watercress has antioxidant properties that help protect against the effects of unstable molecules known as free radicals that can damage cells in the body. It’s also been shown to protect against diabetes, cancer, and inflammation in test tube and animal studies, though clinical trials in humans are still minimal.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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