Health from Watercress Phytochemical Content
Check out the Ai reference at the bottom of this post.
I CAN’T SAY IT BETTER THAN Ai CAN - - - information listed is from Ai
A one-cup (about 34-gram) serving of chopped, fresh watercress contains:
Calories: 3.7
Carbohydrates: 0.44 grams
Protein: 0.78 grams
Fat: 0.03 grams
Fiber: 0.17 grams
Key vitamins and minerals
Watercress is an excellent source of several vitamins and minerals, notably vitamins K, C, and A.
Vitamin K
A single cup provides more than 100% of the daily recommended intake.
It is vital for blood clotting and is crucial for bone health and strength.
Vitamin C
A cup delivers about 24% of the daily value.
This antioxidant is essential for immune function, collagen production, iron absorption, and wound healing.
Vitamin A
A cup contains roughly 22% of the daily value.
It is crucial for maintaining vision and immune health.
Antioxidants and other beneficial compounds
Powerful antioxidants: Watercress contains antioxidants that combat inflammation and cell damage from free radicals, which can help lower the risk of chronic diseases like heart disease, diabetes, and cancer.
Carotenoids: It is a rich source of lutein and zeaxanthin, which are vital for eye health.
Glucosinolates: These compounds have been studied for their potential anticancer effects.
Calcium and magnesium: These minerals help regulate blood pressure and are essential for bone health.
Omega-3 fatty acids: Watercress contains alpha-linolenic acid (ALA), a type of omega-3 fat that is beneficial for heart health.
Health benefits
Thanks to its nutritional profile, watercress offers several health benefits:
Supports heart health: The antioxidants and minerals like calcium, magnesium, and potassium help reduce blood pressure and lower cholesterol.
Strengthens bones: Its high vitamin K, calcium, and magnesium content contributes to stronger bones and can help prevent osteoporosis.
Reduces cancer risk: Studies suggest that compounds like glucosinolates may help fight cancer.
Supports vision: The high levels of lutein and zeaxanthin can help lower the risk of age-related macular degeneration.
Aids in weight management: As a low-calorie, high-nutrient food, watercress can be a valuable addition to a diet aimed at weight loss or management
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One NIH Study Resource
Watercress (Nasturtium officinale) as a Functional Food for Non-Communicable Diseases Prevention and Management: A Narrative Review
NIH Study July 15, 2025