Quick Overview

Watercress is a nutrient-dense leafy green vegetable rich in vitamins A, C, K, calcium, iodine, antioxidants, and plant compounds. It supports detoxification, immunity, heart health, thyroid function, and skin wellness.

What Is Watercress?

Watercress is an aquatic leafy green vegetable belonging to the Brassicaceae family. Botanically known as Nasturtium officinale, it grows in clean, flowing water and has a peppery, slightly bitter taste.

• Family: Brassicaceae (mustard family)
• Common forms: Fresh leaves, raw salads, cooked soups, juices

Watercress Nutrition Value (Per 100g)

• Calories: ~11 kcal
• Protein: 2.3 g
• Carbohydrates: 1.3 g
• Fiber: 0.5 g
• Vitamin A: 3191 IU
• Vitamin C: 43 mg
• Vitamin K: 250 µg
• Calcium: 120 mg
• Iron: 0.2 mg
• Iodine: Natural traces

Health Benefits of Watercress

Powerful Detoxification

Watercress supports liver detox enzymes and helps flush toxins from the body due to its high antioxidant and sulfur compound content.

Boosts Immunity

Rich in vitamin C and plant antioxidants, watercress strengthens the immune system and protects against infections.

Heart Health

Watercress helps reduce oxidative stress, improve blood vessel function, and support healthy blood pressure.

Thyroid Support

Natural iodine content supports healthy thyroid hormone production when consumed in moderation.

Skin & Eye Health

Vitamin A, lutein, and antioxidants protect skin and support eye health.

Uses of Watercress

• Raw salads and sandwiches
• Green juices and smoothies
• Soups and stir-fries
• Detox diets
• Weight-loss meal plans

Raw vs Cooked Watercress

• Raw: Higher vitamin C and antioxidants, best for salads
• Cooked: Easier digestion, better mineral absorption

How Much Watercress Per Day?

• Adults: 30–50 g daily
• Weight loss: 25–40 g
• Juice: 10–20 g mixed with other greens

Best Time to Eat Watercress

• Morning or lunch for best digestion
• Best consumed fresh
• Avoid late-night intake

Watercress Side Effects & Precautions

• May cause stomach upset if eaten in excess
• High vitamin K – caution with blood-thinning medications
• Overconsumption may affect thyroid in sensitive individuals
• Must be washed thoroughly to avoid contamination

Watercress for Special Conditions

• Helpful for anemia (iron + vitamin C combination)
• Supports weight loss and metabolism
• Beneficial for skin detox and acne
• Safe during pregnancy in moderate amounts

Watercress vs Other Leafy Greens

• Watercress: Highest nutrient density, natural iodine
• Spinach: High iron, oxalates present
• Kale: High fiber and antioxidants

Frequently Asked Questions

Is watercress good for detox?

Yes. Watercress activates liver detox enzymes and helps eliminate toxins naturally.

Can watercress be eaten daily?

Yes, when consumed in moderate amounts, watercress is safe for daily intake.

Is watercress good for thyroid health?

Watercress contains natural iodine, which may support thyroid function when consumed moderately.

Can watercress help with weight loss?

Yes. It is extremely low in calories and high in nutrients, making it ideal for weight loss diets.

Is watercress better eaten raw or cooked?

Both are beneficial. Raw watercress provides more vitamin C, while cooked watercress is easier to digest.