The Benefits of Adding Watercress to Your Diet

It’s delicate, slightly spicy, and often overlooked next to kale and spinach. But watercress may quietly be one of the most nutrient-dense greens you can add to your plate.

Low in calories and about 95% water, watercress delivers a powerful mix of antioxidants, vitamins, and plant compounds. In fact, the CDC once ranked it at the very top of its “powerhouse fruits and vegetables” list.

So what actually happens to your body when you eat watercress regularly? Here’s what the science suggests.

1. May Help Protect Against Cancer

Watercress belongs to the cruciferous vegetable family, alongside broccoli and cabbage. These vegetables contain glucosinolates, compounds that break down into isothiocyanates plant chemicals studied for their cancer-protective properties.

Watercress is also rich in antioxidants like:

• Vitamin C

• Beta-carotene

• Flavonoids

Antioxidants help neutralize free radicals, unstable molecules that can damage cells and contribute to cancer development. Some studies suggest that isothiocyanates may play a role in reducing the risk of lung, prostate, and skin cancers.

2. Supports Heart Health

If heart health is a priority, watercress offers multiple benefits.

It contains dietary nitrates, which help relax blood vessels and may lower blood pressure by increasing nitric oxide levels in the body. Improved blood vessel flexibility supports better circulation.

Watercress also provides:

• Fiber, which helps lower LDL (“bad”) cholesterol

• Vitamin K, which supports proper blood clotting

• Polyphenols and flavonoids that reduce inflammation

Cardiovascular disease remains the leading cause of death globally, so including nitrate-rich leafy greens like watercress may be a simple way to support heart health.

3. Strengthens Immune Function

One cup of watercress contains about 15 mg of vitamin C, contributing to daily immune needs.

Vitamin C:

• Stimulates white blood cell production

• Protects immune cells from oxidative damage

• Enhances infection-fighting response

Regular intake may support faster recovery from minor illnesses and better overall immune resilience.

4. Promotes Stronger Bones

Watercress delivers several bone-supporting nutrients, including:

• Calcium

• Magnesium

• Phosphorus

• Potassium

• Vitamin K

Vitamin K is especially important for bone metabolism. Research shows people with the highest vitamin K intake are 35% less likely to experience hip fractures than those with the lowest intake.

For women, whose risk of osteoporosis increases with age, leafy greens like watercress can be a smart addition.

5. Improves Hydration

With roughly 95% water content, watercress contributes to hydration something many people overlook when thinking about leafy greens.

Proper hydration supports:

• Digestive health

• Energy levels

• Headache prevention

• Skin elasticity

Adding water-rich vegetables to meals can help maintain fluid balance naturally.

6. May Boost Athletic Performance

The nitrates in watercress may also support exercise performance.

Nitrates increase nitric oxide production, improving oxygen efficiency during physical activity. In one study, athletes who consumed watercress before intense exercise experienced less DNA damage from oxidative stress.

For active women balancing strength training, cardio, or endurance workouts, this small green may offer subtle performance support.

7. Protects Eyes and Skin

Watercress is packed with lutein and zeaxanthin, carotenoids that accumulate in the retina.

These compounds are linked to a lower risk of age-related macular degeneration (AMD) and help filter harmful blue light.

It also contains:

• Vitamin A, which supports vision and skin cell turnover

• Vitamin C, which boosts collagen production

• Antioxidants that combat premature skin aging

Together, these nutrients promote healthy skin texture and long-term eye health.

8. Supports Digestive Health

Fiber helps keep digestion regular, and watercress provides it in a low-calorie package.

Fiber also feeds beneficial gut bacteria. A healthier gut microbiome is associated with:

• Better digestion

• Reduced inflammation

• Improved immune balance

Adding leafy greens regularly can help maintain digestive rhythm.

9. May Help With Weight Management

With fewer than 4 calories per cup, watercress is nutrient-dense without adding significant calories.

Its high water and fiber content help increase meal volume and fullness, potentially reducing overall calorie intake.

Eating larger portions of low-calorie, high-nutrient foods is a proven strategy for sustainable weight management.

Nutritional Snapshot

One cup of watercress contains approximately:

• 3.7 calories

• 40.8 mg calcium

• 112 mg potassium

• 14.6 mg vitamin C

• 958 mcg beta-carotene

• 1,960 mcg lutein and zeaxanthin

That’s an impressive nutritional return for such a small serving.

How to Add Watercress to Your Diet

Watercress has a mild peppery flavor similar to arugula. Try adding it to:

• Salads

• Soups

• Omelets

• Sandwiches

• Grain bowls

• Smoothies

• Pesto sauces

It can replace lettuce or spinach in most dishes.

Is Watercress Safe for Everyone?

Watercress is generally safe, but you may want to consult your healthcare provider if you:

• Take blood thinners (due to vitamin K content)

• Are prone to kidney stones

• Have a known allergy

• Are pregnant and concerned about food safety

As with any leafy green, wash thoroughly before eating.

The Bottom Line

Eating watercress regularly may support heart health, immune function, bone strength, digestion, and even athletic performance. It’s low in calories, high in nutrients, and easy to incorporate into everyday meals.

Small leaf, big impact.

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