Health Benefits of Watercress, According to a Dietitian

Watercress is a leafy green that's often overlooked, though the vegetable is widely consumed in Asia and Europe. So, what's all the fuss about? Keep reading to learn all about the potential health benefits of watercress.

What is Watercress?

Watercress (Nasturtium officinale) is an aquatic or semi-aquatic plant that naturally grows in springs and shallow waters, according to the United States Forest Service. Belonging to the mustard family, watercress is related to collard greens, cabbage, kale, Brussel sprouts, turnips and radishes.

If you're unfamiliar with what watercress looks like, it's a cluster of glossy, small, round green leaves with circular edges attached to light green hollow stems. The flavor is pungent and peppery, with a fresh, leafy scent similar to arugula. The flowers are typically not eaten.

During the peak season from late spring to early summer, you can find watercress in specialty food markets, local grocery stores and farmers' markets. Watercress can also be grown hydroponically year-round—hydroponics is a method of growing plants without soil, according to experts at the University of Minnesota Extension.

Watercress Health Benefits

Watercress may not be your typical fiber-rich vegetable. Still, it's a nutrient-dense green that provides a good source of vitamin C and an excellent source of vitamin K, as well as a range of other nutrients, such as vitamin A, manganese, riboflavin and vitamin B6.

In addition, watercress may offer the following health benefits.

Promotes Hydration

Drinking a glass of water isn't the only way to hydrate. Eating vegetables such as watercress may also have the same effect. Watercress is one of many leafy greens made up almost entirely of water; in fact, 95% of watercress is water.

Consuming enough fluids—particularly water—is essential for all bodily functions, including moving nutrients and waste through the body, maintaining healthy blood pressure, controlling body temperature, preventing dehydration and more.

Supports Building Bones

Eating 1 cup of raw watercress provides almost all the vitamin K you need for the day. This fat-soluble vitamin is not only important for blood clotting but also supports bone formation. Consumption of vitamin K may increase bone density and reduce the risk of hip fractures, according to the National Institutes of Health. Supporting this, lower vitamin K intake was found to be a risk factor for fractures in women, but not men, in a 2021 study published in the British Journal of Nutrition.

May Reduce Cancer Risk

Watercress is a good source of vitamin C, which has a long list of health benefits, including supporting collagen production to keep your hair, nails, skin and joints healthy. Vitamin C also has immune-boosting and wound-healing properties.

In addition, vitamin C may help fend off cell-damaging free radicals by preventing the formation of certain cancer-causing compounds. Some studies have found that vitamin C from natural sources—like fruits and vegetables—can reduce the risk of cancer, but other studies have not concluded the same, so more research into vitamin C and cancer prevention is needed, according to a 2021 review published in Antioxidants.

May Lower Heart Disease Risk

You may be surprised that the nutrients in watercress may also protect the heart. Eating a diet that is rich in fruits and vegetables (this would include watercress) may lower one's risk of heart disease, according to a 2020 observational study published in the Annals of Internal Medicine. The study participants who followed a DASH (Dietary Approaches to Stop Hypertension) diet had lower levels of markers for heart damage.

May Support Vision

Watercress is a rich source of lutein and zeaxanthin. These carotenoids—like the more familiar carotenoid, beta carotene—also act as antioxidants, potentially lowering the risk of age-related macular degeneration (AMD), according to a 2022 review published in Nutrients.

Watercress Nutrition

One cup of raw watercress contains:

4 calories

0.8g protein

0g fat

0g carbohydrate

0g fiber

15mg vitamin C

85mcg vitamin K

Potential Side Effects of Watercress

Certain blood-thinning medications, such as warfarin, have potentially dangerous interactions with vitamin K. Consuming vitamin K-rich foods may decrease the effectiveness of these medications. If you're on any blood-thinning medications, check with your doctor about the appropriate amount of vitamin K to include in your diet.

How to Enjoy Watercress

Watercress is a versatile vegetable. Add it as greens to sandwiches (such as Avocado Egg Salad Sandwiches) or use it as the base of a salad (such as a Green Salad with Peaches, Feta & Mint Vinaigrette).

Want to eat watercress cooked instead? One easy way is stir-frying it, like in this Watercress with Rice Wine-Oyster Sauce recipe.

Looking to boost your iron absorption? You're in luck—watercress is rich in vitamin C, which improves iron absorption. This bold-flavored green pairs well with beef, such as Rosemary-&-Garlic-Basted Sirloin Steak or Skillet Steak with Mushroom Sauce.

The Bottom Line

Watercress is more than just a garnish—its wide array of nutrients may protect your heart, strengthen your bones, lower your risk of cancers and improve your overall health. Be sure to browse our Healthy Watercress Recipes to find out how you can add this nutritionally potent green into your weekly rotation of dinner veggies.