30 Health Benefits Of Watercress

Watercress is a dark, leafy green grown in natural spring water. For the past few decades, watercress has been used as little more than a plate garnish and can do magical things for the health of your body. Watercress provides nutrition, boosts immunity, cancer preventive, and thyroid support etc, these health benefits begin with a single serving of watercress as a dietary supplement. Here are the health benefits of watercress:

1. Source of Vitamin C

The amount of Vitamin C that contained in watercress is higher than the amount of Vitamin C that contained in an orange fruit. So, it is very essential to improve or maintain the Vitamin C in the body, since Vitamin C is one of the most important for the health of our body. The intake of Vitamin C in our body is very important to reducing the possibilities of having blood cell damage, repairing brain tissue, and any other diseases.

2. Boosts Your Immune System

Watercress is a perfect choice if you want to improve the immunity of your body. The high amounts of Vitamins that contained in watercress would be a perfect weapon to protect your body from any diseases caused by fungi, bacteria, and virus. Watercress will release antioxidant which will fight against free radicals and any inflammation symptoms and thus, your immunity will be improved.

3. Prevents Cataract

Watercress is also beneficial to maintain the health of your eyes. A study conducted in Europe suggests that Vitamin C that contained in watercress could be beneficial to protect you from eye disease like cataract, thus it will maintain the health of your eyes.

4. Reduces the Symptoms of Asthma

The Vitamin C that contained in watercress turn out to be a good medication for pediatric asthma. A study conducted in children evidence that the children who consume Vitamin C of at least 0,2 mg on a daily routine shown an increase of forced expiratory volume (FEV). This study proved that Vitamin C could be very useful to reduce the symptoms of pediatric asthma.

5. Boosts the Iron Absorption

watercress contains a high amount of Vitamin C, this plant would be really helpful to boost the absorption of iron in the body. Iron is a very important nutrient to transport the oxygen from the lungs to the other parts of your body. Vitamin C will stimulate the absorption of iron, especially the non-heme iron, which is uneasy to absorb without the help of Vitamin C.

6. Reduces Oxidative Damage


The Vitamin C contained in watercress, if combined with the Vitamin E that also contained in it, would be very effective to reduce the oxidative damage to red blood cells. A research study has already proved that watercress could be beneficial to maintain the health in your blood, so the organs in the body will work properly.

7. Healthy Brain

Consuming food that rich in Vitamin C, including watercress, will be very good to protect yourself from diseases that could be very deadly like Alzheimer or any other brain damages, and improving the outcomes of brain injury. According to the study, people who have lower levels of Vitamin C are more susceptible to suffer from sustained traumatic head injury. In fact, some studies also indicate that Vitamin C played a vital role in neuron activity.

8. Healthier Cardiovascular

Watercress could be very potent to prevent you from any disease associated with cardiovascular. Watercress is a perfect source of Vitamin C, which then can release antioxidant and will protect you from the tissue damage caused by oxidative stress. The Vitamin C contained in Watercress would also be very active in the process of embryonic cells, thus it will keep your heart stay healthy and your LDL Cholesterol will be lower than before.

9. Top Source of Folate

Watercress also contains high amounts of folate, which is an important nutrient, especially for pregnant women. Folate is widely known as the protector against the risk of having a birth defect and neural tube deficiency in the infants around the pregnant women. Also, folate is very beneficial for breastfeeding women. Aside from that, folate is really effective to prevent you from any kinds of disease such as stroke, breast cancer, colon cancer, and osteoporosis.

10. Perfect Source of Antidepressant

Watercress is also can reduce and alleviate the depression because of its folate compound. In fact, folate can works together with neurotransmitter of the central nervous system to stimulate the production of serotonin hormone, which is an antidepressant hormone. The low level of folate in the body may be caused by the excessive amount of alcohol.

11. Maintains the Cognitive Function

The folate compound that contained in watercress would be very helpful to maintain the proper function of cognitive ability in the brain. There is a study that involving male participants aged between 50 up to 70, and they were given 80 mg of folate in regular basis. The result of that study is that the participants are not suffering cognitive decline and they also can maintain the verbal fluency. So, consuming watercress will be a perfect addition for the elderly people.

12. Prevent Stroke

Consuming watercress could help you to replace the fortified food, which is beneficial to prevent stroke because watercress contain great amount of folate. There is a study conducted on 662 participants that showed the sufficient amount of folate in the body can protect the participants from stroke disease.

13. Healthier Pregnancy

The folate that contained in watercress would be very beneficial too for women who are hoping to get the healthy pregnancy. Sufficient amount of folate during pregnancy will be important for the development of the embryo or fetus. Also, according to some studies, consume at least 400 mg of folate on a daily routine will be reduce the possibility of having neural tube deficiency during the pregnancy period.

14. Perfect Source of Anti-Carcinogenic

Watercress is widely known for its efficacy against many types of cancer because it contains the anti-carcinogenic compound, and there are many studies that has proved the greatness of watercress to overcome many diseases that could stimulate the activity of cancer cell in the body. Also, there are some studies that the bitter taste of watercress comes from the phytochemical compound. This compound is very essential to stimulate the body’s natural defense that protecting the cells in the body. Also, the lutein and beta carotene content in watercress are believed to be very helpful as anti-carcinogenic that prevents the growth of cancer cells.

15. Prevents Breast Cancer

Watercress contains a compound called phytonutrient which is very effective to protect you from cancer. This phytonutrient will increase the amount of molecules to the body’s circulatory system and thus, it will prevent the growth of breast cancer. Some experts suggest that you need at least 80 grams of watercress per day if you want to fully protected from breast cancer.

16. Prevents Colorectal Cancer

The folate that contained in the watercress might be the main compound that has responsibility as the protector of your body from this deadly cancer. However, this benefit was commonly seen if people consume folate regularly for 15 years or more.

17. Perfect Source of Calcium

Calcium through watercress is also shown to be safe against cardiac effects that can occur from the people who consume a high dose of supplements. Many researchers agree that watercress contains a high amount of calcium, which is very effective to protect you from many kinds of disease like cardiovascular, diabetes, and hypertension.

18. Reduces Osteoporosis

The calcium that contained in watercress will be very helpful to protect you from any kind of bone disease, especially osteoporosis. This calcium will play a vital role to strengthen your bones by stimulating the production of osteoblast. Alongside with the folate that also contained in watercress, the calcium nutrients will protect the bone density of people, from young to the old ones.

19. Stronger Teeth

Since the watercress is a top source of calcium, it will bring the great effects on your teeth. When you are consuming this herbal plant, your teeth will become more powerful and stronger than before. In fact, chewing watercress is a perfect way to make your teeth become stronger than before. By chewing watercress, it will also cure the bleeding of the gum.

20. Regulates Thyroid

Watercress also contained a lot of iodine, which is very beneficial to regulate the amount of thyroid hormone. If the body are not controlling the production of thyroid hormone, you will be most likely to suffer from diseases such as goiter and hypothyroidism, which can lead you to many symptoms like cold, constipation, depression, and weight gain. So, consuming watercress is very perfect to stabilize the production of thyroid hormone in the body.

21. Cures Coughs

Watercress contains a compound called sulphur glycosides, which is very potent to cure any disease associated with long-term bronchitis, especially coughs. Some experts say that sulphur glycosides have expectorant effects, which is a very potent weapon to overcome the disease related to chronic bronchitis.

22. Maintains Blood Sugar Levels

The high soluble fiber contained in watercress would be very beneficial to act as hypoglycemic effect, which will reduce the absorption of carbohydrates from your intestine. Thus, no wonder that watercress might be can maintain the blood sugar level or treat high blood sugar which is very beneficial for people with diabetes. But, this benefit needs further research since there is still lacks of scientific evidence about it.

23. Prevents Anemia

Watercress is also contain high amount of iron. The iron in the body would be good to provide hemoglobin to the body. This hemoglobin surely will increase the red blood cells in the body, which is very beneficial for people who are very susceptible to lose lot amounts of blood because of injury or during their menstrual period and pregnancy. Thus, the addition of watercress which contain iron will prevent you from the disease of anemia.

24. Healthier Hair

Watercress contains a lot of nutrients which is also beneficial for the health of your hair such as minerals, zinc, and vitamins. The zinc that contained in watercress would be very beneficial to keep the bacterial infections away from your hair, and Vitamin A will facilitate your hair to re-growth. By any means, watercress is a perfect plant to act as an anti-dandruff , which encourages the much better hair.

25. Prevents Hangover

You can suffer from a hangover when you are consuming alcohol excessively, which then make your liver gets very full. Watercress, if you consume it as a juice, will be really effective to cure the hangover feeling because watercress will stimulate the cleansing enzymes to detoxifying your liver, thus you won’t feel the hangover again.

26. Aphrodisiac Effects

Watercress is commonly known for its aphrodisiac effects. In fact, the ancient Romans and Persians use this plant as an aphrodisiac, so that they libido will significantly increased after consume it. Watercress is known for its efficacy to increase the production of sexual hormones like testosterone, mainly because of its high content of zinc and iron.

27. Prevent Heart Disease

Watercress contains 1961 mcg of a beneficial compound called lutein. This lutein compound would be an advantage to stop the creation of coronary artery disease and heart attack. This lutein will protect your body from any heart disease by preventing the growth of dangerous arterial plaque. This watercress also contains a compound called zeaxanthin, which also essential to keep the health of your heart.

28. Prevent Diarrhea

Watercress acts as a cleansing agent, which then will maintain the amount of healthful bacteria in the intestine and prevent the growth of bad bacteria that will cause a digestive problem like constipation or diarrhea. In addition to that, watercress also contains soluble fiber and sufficient amount of water which will serve as an outstanding diuretic and helping the digestion of foods.

29. Good for Digestive System

Watercress leaves contain high amounts of chlorophyll, which have various enzymes that can support the digestive system within our body. Those enzymes from watercress’ chlorophyll are essential to help the body to absorb the nutrients from the food that we just ate, thus it is a sign that the digestive system in our body is healthy. But, you need to consume it uncooked since boiling the watercress beforehand would kill the digestive enzymes in the watercress’ chlorophyll.

30. Weight Loss

Since watercress is very low in calories (about 18 calories per serving), this plant would be really beneficial for everyone of you who want to lose some weight. This watercress would give you various beneficial nutrients without adding too much calories in your body. Also, watercress contains dietary fiber and amino acids, which will make you’re not getting hungry for short amounts of time and ensure that your stomach remain full longer than before.