What are the benefits of Watercress?

Watercress (Nasturtium officinalis) is a semi-aquatic perennial herb belonging to the family of Brassicaceae, which has been known since time immemorial for its flavoring, therapeutic and aphrodisiac properties. Watercress usually grows along the banks of slow-running streams and rivers in Europe, Asia and America. It is characterized by its small, round leaves, with a pungent, peppery flavor. The small white flowers appear in flat clusters are called corymbs. The fresh, tender leaves of watercress have to be harvested just before flowering, because after flowering they become bitter and are no longer good to eat. Watercress has a variety of uses, either as a flavoring herb or as a medicinal herb. In addition, watercress juice can be added to other vegetable juices to give them flavor and health benefits.

Watercress is an abundant source of lutein and zeaxanthin, two carotenoids that may be particularly beneficial for the eyes and the heart.

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High dietary intake of lutein and zeaxanthin is linked to a lower risk of advanced age-related macular (eye) degeneration, the most common cause of adult blindness.15,16 One cup of raw watercress contains over 1,900 mcg of lutein and zeaxanthin,8 suggesting that watercress consumption might help prevent the occurrence of vision-robbing macular degeneration.

Growing evidence suggests that lutein and zeaxanthin may also offer important protection for the cardiovascular system. Individuals with higher blood levels of lutein and zeaxanthin were found to have less atherosclerosis of the arteries of the neck than those with lower blood levels. Furthermore, people with higher blood levels of lutein were less likely to succumb to a heart attack than those with lower levels.


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Cancer Prevention
Watercress is a cruciferous vegetable. Cruciferous vegetables are associated with reduced risk of cancer in many studies. In addition to the antioxidant effects of the vitamins found in watercress, its chlorophyll rich leaves are believed to aid in fighting free radical activity in the body as well as counterbalancing carcinogenic substances.


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