Tasty. Powerful. Superleaves.

Watercress Nutrition

As the most nutritionally dense food on the planet, watercress packs a big health punch.

Watercress Nutrition

Watercress’s nutritional characteristics mean it’s big on health as well as big on flavor. High in water content, it’s a naturally low calorie and low-fat food. And the little polyunsaturated fat it does contain? It’s from its high proportion of an essential fatty acid, an integral part of healthy diets. And, on top of this, the list of the health benefits of watercress continues: it has more iron than spinach, more calcium than milk, and three times as much Vitamin E as lettuce.

Watercress also scored big on the Aggregate Nutrient Density Index (ANDI), which measures how many nutrients are delivered to your body per calorie consumed. The lengthy list of watercress’s nutritional offerings made it the top most nutritionally-dense foods on the planet, meaning that one of the most flavorful greens you can eat delivers a potent potion of health benefits without ruining your daily calorie count. 

Satisfied? Wait until you try it on a sandwich.

Watercress Vitamins

The many health benefits of watercress make the super leaf an arsenal of essential nutrients. It’s a rich source of vitamin A, an essential vitamin necessary for normal vision, skin health, and maintaining immune function. 

Watercress also contains vitamin C, an antioxidant that supports the normal function of blood vessels and healing of wounds, iron absorption, and neurological function. It also prevents the cell-damaging effects of free radicals. And, on top of these nutrients, the crisp green is also a source of folate and other B vitamins that deliver an additional bevy of benefits, like supporting reproductive development and regulating the level of amino acids in blood.

By far the most prominent nutrient in watercress is vitamin K, which forms and strengthens the bones and limits neuronal damage in the brain, which is helpful for treating Alzheimer'z disease.

Watercress Minerals

Along with essential vitamins, watercress delivers minerals necessary to maintain personal health, including iron, essential for energy production and normal transport of oxygen in the body. Iron also supports embryonic development and is essential for normal immune & neurological function, as well as blood formation.

Watercress is also a source of calcium, a mineral needed for normal structure of bones and teeth, nerve and muscle function, and the function of digestive enzymes. Additionally, it can help to maintain healthy blood pressure and contribute to the release of hormones, such as insulin. And, on top of all this, watercress delivers a good dose of potassium, a mineral which helps regulate blood pressure and nerve muscle functions

Featured Recipes

Glazed Salmon with Sesame Watercress Salad
Warm Potato Salad with Watercress Mayo and Bacon
Arugula, Watercress & Parmesan Salad
Prosciutto Arugula Salad Rolls

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