10 watercress benefits and recipes to include in your daily diet

Watercress has a high content of vitamins, minerals and phytochemicals, being one of the most nutritious vegetables in the family of brassicas. The vegetable has a slightly bitter taste and can be included in the diet in several ways. Nutritionist Luciana Yamashita (CRN 43654), from the São Camilo Hospital Network in São Paulo, mentioned the benefits of watercress and answered the most common questions about the food. Check out!

10 essential benefits of watercress for the body

Next, check out the main benefits of watercress mentioned by the nutritionist. Check it out:

1. Strengthens the immune system: the nutritionist reported that the vegetable “is rich in vitamin C, vitamin A and flavonoids, in addition to having antioxidant and anti-inflammatory action that strengthen the immune system. Therefore, watercress helps fight viruses, bacteria and fungi. In addition, it also helps in the prevention and treatment of colds, coughs, allergies, bronchitis and sinusitis”.
2. Antioxidant effect: watercress is rich in plant compounds called antioxidants that protect against cell damage caused by free radicals. When there is an excess of free radicals in the body and a decrease in antioxidant action, oxidative stress occurs. “Oxidative stress is known to be one of the risk factors for having diabetes, cancer and cardiovascular disease. Therefore, it is essential to consume foods such as watercress, because according to research, it has a large amount of antioxidant substances”, commented the professional.
3. Reduces the risk of cancer: Luciana said that studies have shown inverse relationships between the consumption of cruciferous vegetables and the risk of various types of cancer such as gastric, breast and lung cancer. “Watercress is rich in glucosinolates which are then transformed into isothiocyanates. These substances are known to have mechanisms that prevent cancer. In a study of smokers and non-smokers, scientists found that adding 1 and 1/2 cups of raw watercress to diets for two months reduced DNA damage and increased blood antioxidant levels, decreasing the risk of developing cancer.”
4. Protects the heart: the vegetable is low in fat and calories, being favorable for diets and cardiovascular health. “The bioactive compounds in brassica have been shown to play a role in preventing cardiovascular disease by decreasing the formation of clots that can cause heart attacks, as well as lowering blood pressure, promoting anti-inflammatory action and improving the profile of blood fats” , he explained.
5. Prevents osteoporosis: according to the nutritionist, “watercress contains many minerals necessary for bone health, including calcium, magnesium, potassium and phosphorus”, being a great food to prevent osteoporosis.
6. It helps with weight loss: it is important to include watercress in the diet because it is a low-calorie food rich in nutrients, antioxidants and has anti-inflammatory action. “One of the important strategies for weight loss is the modulation of inflammation, that is, reducing the stress and inflammation of your body with a healthy diet”, oriented the professional.
7. Promotes eye health: another benefit of watercress mentioned by Luciana is that the vegetable has a high amount of phytochemicals that prevent cataracts and macular degeneration that worsen vision due to aging.
8. Protects the liver: the professional commented that “watercress, for having antioxidant and immunomodulatory substances such as isothiocyanates, in some animal studies, a decrease in oxidative damage to liver cells was observed”.
9. Improves performance in physical activities: although physical exercises are essential for health, they cause oxidative stress to the body, especially in athletes. So to have balance and avoid damage to cells, an anti-inflammatory response of the body is necessary. “Watercress, because it is rich in nutritional compounds such as beta-carotene and alpha-tocopherol, reduces the stress caused by physical exercise, potentiates the immunomodulatory effect of the body, improving exercise performance”, he explained.
10. Improves mitochondrial health: the professional explained that the human body has around 40 quadrillion mitochondria. They generate energy to keep the body running. “One of the ways to intensify mitochondrial function and promote longevity is to have a diet rich in phytochemicals, such as glucosinolates and sulforaphanes present in watercress and other vegetables from the brassica family.”

As mentioned by the nutritionist, the benefits of watercress are many, but like any food, it is important to know if there are any contraindications and how to consume it. Take these and other questions below!

Frequently asked questions about watercress consumption

Does watercress have any harm?

Luciana Yamashita (LY): “Watercress is known for its abortifacient effect, so the watercress infusion for teas should not be consumed by pregnant women. Consuming the vegetable in excess can irritate the stomach lining and urinary tract. Nor should it be ingested by those who have ulcers and inflammatory kidney disease.”

What is the best way to consume watercress?

LY: “I recommend eating watercress, preferably raw and finely chopped, as most studies prove its benefits when consumed raw. Cooking them somehow diminishes their antioxidant action. In addition to consuming raw watercress, even better if you eat it chopped, because when you cut it you activate a whole mechanism to increase an antioxidant called isothiocyanate and it is involved in most of the benefits mentioned above”.

Can the stalk be consumed?

LY: “Not only the leaves of the watercress, but the stalks are also rich in all the nutrients and substances that promote health. And I am in favor of the full use of food. Now, if you want something richer in antioxidants, you can consume watercress sprouts. Some studies have shown that the sprouts of brassica have more antioxidant effect than the mature vegetable, that is, the sprout of watercress would be more potent than the mature watercress”.

Can it be consumed daily?

LY: “You can consume it every day, but not just watercress. So, vary the types of brassica like broccoli, cauliflower, cabbage, turnip, kale, arugula, brussels sprouts. Thus, you will have the consumption of nutrients that you may have less in watercress, but are richer in other foods. It is not just watercress, but the conscious, constant and healthy consumption of all foods that will promote health”.

Now that you know the benefits of watercress, watch the videos below with recipe suggestions to include the vegetable in your diet!

Recipes with watercress to enjoy its benefits

Watercress is a versatile food that can be used to make salads, juices and other dishes. Check out delicious recipes with the vegetable to enjoy all its nutrients:

1. Watercress juice with orange

Orange has an important function in the body, as it is rich in nutrients that strengthen the immune system. The recipe presented in this video uses fruit, watercress and whey protein, that is, a powerful mixture for those who practice physical exercises!

2. Watercress salad

To make this salad you will need watercress, cherry tomatoes, mozzarella and olive oil. The recipe is very simple to make and looks wonderful. Watch the video, learn how to make it and enjoy all the benefits of watercress!

3. Watercress pesto

The pesto sauce is originally from Italy and is one of the most traditional in the country. Watch the video and learn how to make this wonderful sauce with watercress to accompany with various dishes!

4. Watercress soup

In this video, you will learn how to make a delicious soup typical of Portugal. This dish can be enjoyed at any season of the year, but especially on cold autumn and winter days to warm up. Watch!

5. Rice with watercress

This recipe is very practical and easy to make, as well as being nutritious and tasty. To make it, you will need ingredients that you usually have at home: watercress, rice, garlic, olive oil and salt to taste. Watch the video and make it for your family!

6. Ribs with watercress and potato

This recipe combines the flavor of the rib with the benefits of watercress and potato, making the recipe nutritious and delicious. Watch the video and see how to do it!

7. Roasted chicken with watercress and potato

Who doesn’t like roasted chicken with potatoes, right? In this video, you’ll learn how to make it with watercress, arugula and white sauce to spice up this delicious dish even more. Watch and follow the step by step!

To have a healthy life it is essential to include foods rich in nutrients in the diet. So talk to a nutritionist to put together a diet suitable for your daily nutritional needs. Enjoy and learn more about the benefits of ginger tea with lemon and its properties!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.