Everything you need to know about the health benefits of watercress; understand the science behind our salad. Use our articles to learn how the nutrition found in this wonderful food can support your skin, eyes, sports performance and overall health.
If you have a particular question about the benefits of watercress, you can also check our Health FAQ to see if it’s been answered there.
For bite-sized information on how watercress can benefit your health, take a look through our infographics and share them with your fellow fitness freaks.
If you’re looking for the really sciency stuff, we have plenty of medical & scientific research studies for you!
Q: Is it safe to eat raw watercress?
A: Yes, it is safe to eat watercress raw! Watercress is predominantly sold as a “Washed and Ready to Eat” product in thousands of retailer stores nationwide. This process ensures the watercress is not only grown to strict growing standards but is also washed and prepared for consumption. If you have any questions regarding this specifically you could contact the retailers directly. Otherwise or if you are unsure we would advise you to wash watercress as you would any other fruit or vegetable.
Q: Is watercress a superfood?
A: Yes! Watercress is packed with vitamins, minerals and other phytonutrients, making it a “superfood” for overall health and well-being. It was even ranked a perfect 100 in the CDC’s “powerhouse” fruits and vegetables list. These nutrients support a balanced diet, contribute to overall well-being, and can be a great addition for those looking to maintain an active lifestyle.
Q: Are there any side effects of consuming watercress?
A: No. Like anything, eating watercress as part of a balanced nutritional diet will not have any side effects on the body. Only good health benefits will come from eating this superfood. SO GET EATING! Please note as with any vitamin K–containing food, people taking anticoagulant (blood-thinning) medication may want to maintain a consistent intake.
Q: Can consuming watercress support an active lifestyle and encourage weight loss?
A: Absolutely! Watercress is packed with a range of phytonutrients and antioxidants that help the body manage oxidative stress from exercise, such as lifting weights, running, or Pilates. Its nutrients also support musculoskeletal health and contribute to metabolism by helping the body use energy efficiently and maintain oxygen transport, which can help reduce tiredness and fatigue during activity. Naturally high in protein, a source of fiber and low in fat and sugar, watercress can be a nutritious, satisfying addition to a balanced diet.
Q: Where can I read about scientific studies featuring watercress?
A: On this site, which not only goes into detail about the health and athletic performance benefits of watercress, but also gives peer reviewed journals and research papers into the scientific studies carried out by researchers on the health benefits of the product. While this research contributes to scientific understanding, this content should not be interpreted as evidence that consuming watercress prevents, treats, or cures cancer or any other disease. See the top menu “Health benefits”.
Q: Is watercress safe to eat during pregnancy?
A: YES OF COURSE! Watercress is packed with lots of vital compounds and nutrients that are not only great for you as a pregnant mother but for your baby meaning a healthier and more comfortable growing environment for your youngster to thrive. Watercress is high in the nutrient folate, folate helps keep away neural tube birth defects such as spina bifida and also helps as an antidepressant for expecting mothers. Our watercress is also very high in Vitamin C and calcium. These nutrients help boost your immunity saving you from any unwanted illnesses at this important time and also the calcium is great for your expecting babies bone health and development.
Q: What does research say about compounds in watercress?
A: Watercress contains a variety of naturally occurring compounds, including Phenylethyl Isothiocyanate (PEITC), which have been the subject of extensive laboratory and clinical research. Studies have investigated how these compounds interact with cellular processes, including oxidative stress, antioxidant activity and DNA integrity. For example, some research has explored the effects of watercress consumption on blood antioxidant levels and markers related to cellular health. These studies help scientists understand the biological activity of watercress compounds, but they do not demonstrate that watercress prevents, treats or cures cancer or any other disease. Watercress remains a nutrient-rich food that can be incorporated into a varied and balanced diet.
Q: What goes well with watercress?
A: You can eat watercress with nearly everything! If you’re stuck for ideas on how to cook with watercress, try our watercress recipe library to find new and delicious ways to enjoy it.
Q: What are the official UK health claims for the nutrients in watercress?
Antioxidant activity – ‘where vitamin C contributes to the protection of cells from oxidative stress’. Oxidative stress occurs when there are too many free radicals in the body and not enough antioxidants to balance them. Free radicals are produced by the body during natural metabolism and especially after exercise.
Collagen/skin – ‘Vitamin C and A support the normal maintenance of our skin’, with vitamin C specifically involved in collagen formation, contributing to the skins structure and ability to repair.
Cognitive development - ‘Iron supports normal cognitive function in adults and in children it contributes to their normal cognitive development’. ‘Vitamin C has the added benefit of increasing iron absorption’.
Immune support – ‘Vitamin A, C, iron, vitamin B6 and folate all have a role in supporting the normal functioning of our immune system’, which acts to protect against harmful pathogens such as bacteria and viruses and also helps the body recognise and eliminate damaged or abnormal cells. ‘Vitamin C also supports our immune system during and after intense physical exercise’.
Reduced tiredness and fatigue – ‘Vitamin C, folate and vitamin B6 can help to reduce our levels of tiredness and fatigue’ and ‘iron has a role in normal energy yielding metabolism’.
Increased iron and its absorption and metabolism – ‘Vitamin C supports the absorption of iron’ from the watercress we eat and ‘vitamin A helps with the normal iron metabolism in our bodies’.
Musculoskeletal health – ‘Vitamin C contributes to normal collagen formation in bone’, by laying down a collagen scaffold in the bone. ‘Vitamin K also contributes to the maintenance of our bones’, by helping calcium bind to this scaffold. In addition, ‘vitamin C supports collagen formation in cartilage and calcium contributes to normal muscle function’.
Psychological function – ‘Vitamin C, folate and vitamin B6 all have a role in helping with normal psychological function’, which relates to how our minds process daily activities.
Vision – Beta carotene is converted to vitamin A in the body, ‘which supports normal vision’, allowing us to see at low light levels.
Red blood cells, clotting and blood vessel formation – ‘Vitamin C helps maintain normal collagen formation for the normal function of blood vessels’. It also ‘increases iron absorption supporting the normal formation of red blood cells and haemoglobin’, which are needed for oxygen transport in the body. ‘Vitamin K₁ contributes to normal blood clotting’, helping the body respond appropriately to injury. Together, these nutrients support healthy blood, effective oxygen transport and strong blood vessels.
