A Quick Summary of Watercress

Watercress contains very high levels of vitamins A and K plus it’s also a good source of copper, calcium, potassium, magnesium, manganese, and phosphorus.

Nutrient Info

Each cup of watercress contains the following:

Type Quantity
Calories 4
Fat 0g
Carbohydrates 0.4g
Protein 0.8g

Why Watercress is Good

  • Being full of vitamins A, K, and C as well as manganese and magnesium, watercress is great for maintaining strong bones and teeth. Calorie for calorie, it has four times the amount of calcium in it as milk. This means you can have the health benefits of drinking milk without having to deal with the negatives of having too much dairy.
  • Watercress is full of antioxidants including lutein and zeaxanthin which are keys to healthy, clear skin. Lutein and zeaxanthin also benefit eye health–they help prevent chronic eye diseases including age related macular degeneration.
  • Watercress is great for your digestive health. It is full of fiber which aids in digestion by ensuring that food breakdown in the body is done properly and that nutrients are absorbed efficiently. It keeps the digestive tract clear so everything is running smoothly.
  • Consuming watercress can help regulate blood pressure. It contains both potassium and magnesium which both help regulate blood pressure. These two work together so that enough sodium in released from the body and they serve as vasoldiolaters which help maintain a normal flow of blood.
  • Watercress can help reduce your risk of cancer. The glucosinolates have anti cancer benefits. Eating watercress can help prevent against lung, breast, prostate, head, and neck cancer. The carotenoids in watercress can also help protect you from cancer.

Why Watercress Might Be Bad

  • If watercress is grown in polluted or stagnant water it can host several parasites.
  • Because it has a high iodine content, it is not a good choice for those thyroid problems or for those suffering from hyperthyroidism.


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