Native to Europe and Western Asia, watercress is a member of the Brassicaceae family and a leafy aquatic vegetable which is closely related to cabbage.


Watercress has small circular shaped leaves and blooms tiny white flowers that develop into small pods containing two rows of edible seeds.



Health Benefits


  • The leaves and the stem contains the phtyochemical gluconasturtiin which gives the Brassicaceae vegetable its peppery flavour and the ability to provide chemopreventive, antioxidant and anti-inflammatory benefits. (1)


  • Plentiful in vitamins A and C and the antioxidant beta-carotene (baby leaf species of Brassicaceae contain the highest vitamin C and antioxidant levels) which work together to maintain healthy vision, regulate the flow of blood around the body and to prevent the formation of harmful free radicals. (2)


  • An excellent source of vitamin K which combines to reduce blood pressure levels, increase bone strength and limit neuron damage. (3)


  • Quite high in manganese which combines with its cofactor superoxide dismutase which reduces the risk of cancerous cells and helps to maintain the flow of blood around the body. (4)


  • Nutrient-rich in the minerals and vitamins: potassium, fibre, iron, copper, calcium, and magnesium, and B-vitamins, which combine to together to proclaim watercress as the highest nutrient-dense plant, classifying it as the number one ‘Powerhouse Vegetable’. (5)


Watercress Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per 
% Daily 
Calories 11
Calories from Fat 1
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Trans Fat
Cholesterol 0 mg 0%
Sodium 4 mg 2%
Total Carbohydrates 1 g 0%
Dietary Fibre 0 g 2%
Sugar 0 g
Protein 2 g
Vitamin A 64% Vitamin C 72%
Calcium 12% Iron 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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