Watercress is an important green leafy vegetable belongs to Brassicaceae family. It is packed with various micronutrients and antioxidants, which offer numerous health benefits.

Nutritional profile

• It contains very less amounts of carbohydrate, whereas contains desirable amount of fibres
• It contains fewer amounts of proteins as well
• It is a poor source of fat and does not provide enough calorie on its oxidation
• It contains several vitamins like Vitamin A, Vitamin E, Vitamin K, Vitamin C and B vitamins especially Vitamin B1, B2, B5, B6 and B9
• It also contains a variety of important trace elements, which include calcium, phosphorus, potassium, magnesium, manganese, iron and sodium
• It is rich in phytochemicals that help to exert its antioxidant, anti-carcinogenic and anti-inflammatory properties

Biological properties

Antioxidant property

• It contains significant amount of flavonoids that act as strong antioxidant
• It helps to neutralize free radicals within body and reduces oxidative stress
• It is also associated with sparing various important biochemical compounds of body (like lipid, protein, phospholipid, DNA, RNA etc) from oxidation and helps to sustain their functionality
• Its consumption is very effective for reducing the prevalence of developing chronic diseases

Anti-inflammatory property

• It is better to consume watercress to inhibit swelling and pain
• It plays significant role in reducing the concentration of inflammatory mediators in body, which helps to inhibit inflammation

Anti-carcinogenic property

• Polyphenolic compounds of watercress play significant role in reducing the susceptibility of cancers
• Isothiocyanate component of watercress is considered as the main anti-carcinogenic substance that helps to inactivate carcinogens and also protects normal cells from damages
• It helps to suppress the growth of tumor cell as well and also prevents their spreading
• It is associated with regulating apoptosis and cellular proliferation that helps to hinder the growth of cancerous cells
• It is very effective for reducing the prevalence of breast, lung, colon, skin and prostate cancers

Health benefits

Role on immunity

• Its Vitamin A content plays significant role in strengthening the immune system
• Its Vitamin C content is also associated with boosting up the immunological responses of body
• It is associated with increasing the production of WBC, which helps to protect the body from developing infectious diseases
• Its consumption is also very effective for preventing normal cold and flu

Role on digestive health

• It helps to support the growth and development of intestinal beneficial bacteria and promotes gut health
• It also helps in digestion and absorption of foods
• Its fibre content helps to improve bowel movements and prevents constipation by making defecation easy
• It is also related with enhancing peristalsis and improves colonic health
• Its antioxidant and anti-inflammatory activities are accountable for protecting the entire gastrointestinal tract from various injuries hence helps to reduce the prevalence of developing gastrointestinal disorders

Role on skeletal system

• Its Vitamin K, phosphorus, potassium, magnesium and calcium contents play principal role in promoting the growth and development of skeletal system
• Vitamin K found in watercress helps in the synthesis of healthy bone tissue as it is associated with synthesizing osteocalcin
• It also helps to reduce the prevalence of bone fractures
• Its calcium content is responsible for improving bone strength and it also helps to support bone development by improving the synthesis of osteoblast
• It is also related with regulating bone turnover
• It helps to increase bone mineral density as well
• Its consumption is very effective for improving the symptoms of osteoporosis

Role on eye health

• It contains two most imperative carotenoid, lutein and zeaxanthin, which act as strong antioxidant and help to protect the eye from oxidative damages thus reduces the risk of developing eye disorders

• It also helps to promote vision
• It plays significant role in reducing the prevalence of cataract and age related macular degeneration
• It also helps to prevent eye damages by protecting eyes from the harmful effects of blue light
• In favor of obtaining a good eye health an individual should consume watercress

Role on skin

• Consumption of watercress is very beneficial for promoting skin health
• Its Vitamin C content helps to protect the skin from oxidative damages and also helps to improve the elasticity of skin by supporting collagen synthesis
• Isothiocyanate component of watercress is associated with preventing the breakdown of collagen as well as elastin within skin and thus helps to promote more synthesis of collagen as a result makes the skin healthier as well as younger
• It helps to decrease wrinkles, acne and cellulite
• It helps to prevent ageing as well

Role on nervous system

• Consumption of watercress is extremely helpful for protecting every brain cells from oxidative damages thus helps to promote their functionality
• Isothiocyanate found in watercress plays significant role in preventing neurological disorders
• It also helps to delay brain ageing

Therapeutic advantages

• Individual who suffer from hyperglycemia should consume watercress for better control of blood sugar level. Its fibre content and alpha-lipoic acid content are accountable for reducing the blood sugar concentration. Fibre found in watercress helps to decrease the absorption of glucose from intestinal epithelial cells thus decreases the glucose load. Whereas, alpha-lipoic acid is related with increasing the sensitivity of insulin that ultimately helps to control the blood sugar level in an effective manner
• It contains significant amount of nitrate, which helps to maintain the health as well as elasticity of blood vessels and reduces hypertension by promoting blood circulation
• Individual who suffer from iron deficiency anemia should include watercress in their diet as it is considered as a good source of iron and Vitamin C hence it is extremely useful for maintaining a healthy iron level within body
• It is also extensively used as an important therapeutic agent for decreasing the prevalence of exercise induced DNA damages
• It helps to reduce the concentration of LDL within body whereas increases the concentration of HDL hence its consumption is so much helpful for maintaining a healthy lipid profile
• It also helps to prevent fat deposition within artery thus reduces arterial hardening and subsequently decreases the risk of developing atherosclerosis
• It helps to decrease the prevalence of coronary artery disease, heart attacks, strokes and myocardial infraction
• It helps to protect the red blood cells from oxidative damages and improves their functionality

• It also helps in weight reduction. It is a low calorie food and also supplies enough fibre, which aids in effective weight management

Easy tips of adding watercress in diet

• It can be added with smoothie or fruit juice
• It can also be consumed with scrambled egg or omelet
• It can be added with soup
• It can be consumed with salads
• It can be used with other stuffing ingredient for preparing sandwiches
• It can also used for preparing pesto

General consideration of using watercress

• Consumption of watercress is very beneficial for obtaining a good health but it should be consumed in moderation because over consumption may cause damages to stomach
• It may also develop gastrointestinal disorders like diarrhoea, nausea, vomiting etc if consumed in large amount
• Individual who have peptic ulcer or intestinal ulcer should avoid its consumption

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