Impressive Health Benefits of Watercress

Impressive Health Benefits of Watercress:

Watercress helps with weight loss and cholesterol reduction. Watercress contains various nutrients which are helpful in reducing the risk of heart disease, diabetes, cancer, osteoporosis and many other diseases. You may not believe it but watercress is actually very nutritious. In fact watercress is one of the best foods for your health!

How does Watercress Help With Weight Loss?

Watercress is rich in fiber, vitamins A, C and K and minerals such as calcium, iron, magnesium and potassium. Fiber slows down the digestion of food. Fiber also aids in lowering cholesterol levels because it reduces the amount of sugar found in our bodies. Another reason why watercress helps with weight loss is its high content of vitamin E. Vitamin E plays an important role in fighting free radicals that cause damage to cells throughout our body. Free radicals are harmful molecules that can cause cancer, cardiovascular disease, Alzheimer’s disease and many other diseases. They’re also responsible for aging and some types of mental disorders. Vitamin E is known to have anti-inflammatory properties. Antioxidants protect us from oxidative stress caused by free radicals. Oxidative stress damages cells’ DNA and causes age related illnesses like cancer, heart disease, dementia and neurodegeneration.

What Are Some Other Health Benefits Of Watercress?

Watercress helps with other aspects of our health such as:

-Treating Arthritis

-Preventing Anemia

-Lowering Cholesterol

-Enhancing Eye Health

-Treating Osteoporosis and Osteoarthritis

-Treating Anal Fissures

-Lowering Blood Sugar Levels in Diabetes

Is Watercress Good For Your Hair, Skin and Nails?

Watercress can help to promote healthy looking skin, hair and nails. This is due to watercress’s high content of vitamin C and beta carotene. Vitamin A helps with good vision and protects the mucous membranes of the body (eyes, nose, mouth, lungs and lining of the stomach). Vitamin A also supports healthy teeth, bones and skin.

Vitamin C helps the body form collagen which is an important part of the connective tissue in our skin. Collagen adds elasticity to our skin. When we have healthy levels of collagen in our connective tissue, we have:

-Supple Skin

-Supports the structure and function of organs such as the heart and lungs

-Stops wounds from easily tearing and bleeding

-Protects the body from bruising

Skin benefits of watercress also include treating acne. Vitamin A is also known to slow down the growth of cancerous cells. Vitamin A helps with vision because it is involved in the process of converting light into signals that can be understood by the brain.

What Else Is Watercress Good For?

Watercress is also good for treating eye and ear infections. It can also help to treat sore throats, scurvy, diarrhea and jaundice. Watercress can help with digestive problems such as bloating, bad breath, intestinal gas, and constipation. It’s because watercress is high in fiber content.

How Can You Get Watercress Into Your Diet?

You can add watercress to a salad, sandwich, omelet or even a smoothie for a health boost of vitamins and minerals! It can be used as a wrap instead of lettuce and paired with other vegetables and meats for extra flavor. It can also be used as pizza topping or pasta sauce.

Where Can You Buy Watercress?

You can buy watercress in the produce section of your local grocery store. It is usually kept in the refrigerator because it doesn’t last long.

How Can You Incorporate Watercress Into Your Diet?

Here are some recipes to get started:

1. Watercress, Feta and Olive Omelet


3 eggs

1 cup chopped watercress

¼ cup chopped black olives

2 tbsp crumbled feta cheese


Beat the eggs in a bowl and season with salt and pepper. Heat a small non-stick pan and coat with cooking spray. Pour the egg into the pan and spread evenly. Let the eggs cook until the bottom of the omelet starts to look set.

Add the watercress, feta and olives. Fold the omelet in half, or in fourths, and slide onto a plate.

2. Watercress, Orange and Avocado Salad


1 ½ cups mixed salad greens

2 oranges, peeled and cut into segments

¼ cup watercress

¼ cup sliced cucumber

1 avocado, sliced

¼ cup crumbled feta cheese

For The Dressing:

¼ cup extra virgin olive oil

2 tbsp white wine vinegar

1 tbsp orange juice

1 tsp honey or sugar

Pinch of salt and freshly ground black pepper


Whisk all the ingredients together in a small bowl and season with salt and pepper. Combine the salad greens, orange segments, cucumber slices, feta and watercress in a salad bowl. Drizzle with the dressing and toss until everything is coated. Arrange the avocado slices on top and serve immediately.

3. Watercress, Feta and Pomegranate Salad


1 ½ cups (about 5 oz.) mixed salad greens

4 oz watercress, thick stalks removed

½ cup (2.5 oz) thinly sliced red cabbage

1 cup (6 oz) peeled and chopped cucumber

¾ cup (3 oz) pomegranate seeds

5 radishes, thinly sliced

¼ cup (1 oz) crumbled feta cheese

For The Dressing:

2 tbsp white wine vinegar

2 tbsp extra virgin olive oil

1 tsp honey or sugar

Salt and freshly ground black pepper to taste


In a large bowl, whisk the vinegar, oil, honey and season with salt and pepper. Add the salad greens, cabbage, cucumber and pomegranate seeds. Toss well. Divide the salad equally among 4 plates.

Top each with some feta and radish slices.

Well now you have no excuse not to eat your watercress! Remember that it is best to eat it raw whenever possible to get the most nutrients. If you cook it, it can lose up to 97% of its nutrients. But these recipes are so delicious, I’m sure you’ll have no problem eating them!

Now go get some watercress and start adding it to your diet!

Want More Nutrition Tips?

If you want to learn more nutrition tips like the one in this article, then you’ll love our free guide: How To Lose Weight Fast Without Fasting Or Starving: Free 7 Day Diet Plan. As mentioned earlier, you can get it completely FREE, just admit to us how many meals you eat a day!

Good luck and have fun losing weight!

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Cruciferous Vegetables by D Shepherd – 2011 –

The Mediterranean Diet: from an environment-driven food culture to an emerging medical prescription by S Li, F Shahidi, CT Ho – … Beverages and Human Health; Shahidi, F., Alasalvar …, 2016

Glucosinolates: bioavailability and importance to health by D Kiefer –

Functional foods: salient features and clinical applications by S Pratt, K Matthews – 2006 – Random House