Watercress is regarded as a weed in some regions, in other regions as an herb or an aquatic vegetable. Watercress is grown around the world in many locations. Watercress is 95% water and has low contents of protein, fat, dietary fiber, and carbohydrates. Here Megan Ware, RDN, LD, MedicalNewsToday.com, reflects on what you should know about watercress, medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C:

“Watercress is an ancient green that may have been a staple in the diet of Roman soldiers. It is also a member of the cruciferous family, alongside kale, broccoli, arugula, and Brussels sprouts.

Its newfound popularity is partly due now to a growing awareness of its dense nutritional content.

In this article, we explain the benefits of watercress, give a breakdown of its nutrients, and clarify its potential health risks for certain individuals.

We also provide ideas to help people incorporate more watercress into their diet.

Benefits

Consuming all types of fruits and vegetables, including watercress, has links to better overall health.

According to a 2019 review of studiesTrusted Source, eating a range of fruits and vegetables can reduce inflammation and the risk of chronic diseases.

As a consequence of this, these food groups also seem to decrease the risk of premature mortality and disability.

Cancer prevention and treatment

A 2019 reviewTrusted Source showed that a compound in cruciferous vegetables that scientists call 3,3′-diindolylmethane (DIM) has protective effects against cancer.

Recent research in test tubes and animals has concluded that eating a lot of cruciferous vegetables has an association with a lower riskTrusted Source of triple-negative breast cancer and bladder cancerTrusted Source.

Studies have suggested that a compound called sulforaphane is also what gives these vegetables their beneficial effects against cancer. This is a compound that contains sulfur and gives cruciferous vegetables their bitter taste.

Authors of a 2015 test tube studyTrusted Source found that sulforaphane can inhibit the activity of the enzyme histone deacetylase (HDAC) in some cancer cells. HDAC can contribute to cancer progression.

The ability to interfere with HDAC enzymes could mean that foods containing sulforaphane potentially support cancer management. Further investigation is necessary, however.

Lowering blood pressure

People who do not consume enough calcium, magnesium, and potassium in their diets are more likely to have high blood pressure.

These minerals are thought to bring blood pressure down by releasing sodium from the body and helping arteries dilate.

It is important to note that taking these minerals in supplement form will not provide the same health benefits as consuming them as part of a healthful diet.

Watercress contains all three of these healthy minerals and can help improve intake.

According to a 2013 studyTrusted Source published in the British Journal of Clinical Pharmacology, foods containing dietary nitrates such as watercress have multiple benefits for the blood vessels.

These benefits include reducing blood pressure, inhibiting the buildup of platelets, and preserving or improving endothelial dysfunction.

In general, research has shown that a diet containing all types of fruits and vegetables may help a person maintain healthy blood pressure.

Maintaining healthy bones

A low intake of vitamin K can increase an individual’s risk of bone fracture.

Adequate vitamin K consumption improves bone healthTrusted Source by modifying the proteins that form bone, improving how the body absorbs calcium, and reducing the amount of calcium that a person loses in their urine.

Eating just one cup of watercress a day would help a person meet their daily requirement of vitamin K.

Watercress is also a good source of calcium, which further supports bone development and strength.”

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