Watercress (Nasturtium officinale), also known as garden cress or aquatic cress, is considered one of the healthiest vegetables in the world. It ranks first in the prestigious CDC (Centers for Disease Control and Prevention) nutritional density ranking.
Highly valued since ancient times for its remarkable health-promoting properties, it is now experiencing a renaissance as a scientifically recognized superfood with proven benefits for the human body
Exceptional Health Benefits of Watercress:
Minerals and Trace Elements:
Watercress is rich in calcium, iron, magnesium, and potassium, supporting cardiovascular health and the maintenance of strong bones.
Vitamin C:
Containing more vitamin C than oranges, watercress boosts the immune system, helps combat infections, and slows down the aging process
Vitamins A and K:
It is an excellent source of vitamin A, which promotes healthy skin and vision, as well as vitamin K, essential for strong bones and proper blood clotting.
Powerful Antioxidants:
Thanks to its high antioxidant content, watercress helps neutralize free radicals, reducing the risk of chronic diseases and cancer.
Culinary Uses
Watercress has a mildly peppery, refreshing flavor, similar to arugula, but is juicier and more delicate. It is perfect for:
Pesto, Dips, and Sauces – offers a unique alternative to traditional herbs.
Dish Garnishing – an eye-catching, healthy addition that enhances the character of any meal,
Salads and Sandwiches – adds freshness and a subtle spiciness,
Smoothies and Juices – pairs well with fruits and other leafy greens,
Rukiew Polska – Local, Fresh, Organic
Our watercress comes from Polish hydroponic farms, where it is cultivated with the utmost care for the environment, without the use of pesticides or chemicals. This ensures that it reaches our customers as fresh as possible, preserving all its exceptional properties.
Discover how easy it is to incorporate watercress into your daily diet and see for yourself that healthy eating can truly taste great!
Watercress – FAQ
Below, we present brief summaries of selected scientific publications concerning Watercress (Nasturtium officinale)
What are the health benefits of Watercress?
According to the presented research findings, watercress (Nasturtium officinale) is a plant with a rich chemical composition and a broad spectrum of pharmacological activity. Analyses have revealed the presence of compounds such as alkaloids, flavonoids, saponins, terpenoids, proteins, essential oils, glycosides, tannins, folic acid, vitamins, and numerous micro- and macroelements.
The pharmacological properties of watercress include:
Hypolipidemic effect: It helps lower blood lipid levels, which can support the prevention of cardiovascular diseases.
Anti-inflammatory effect: Watercress extracts have shown the ability to reduce inflammation, making them potentially useful in treating inflammatory conditions.
Hepatoprotective and nephroprotective effects: It protects liver and kidney cells from damage caused by toxins.
Antidiabetic effect: It may influence blood glucose regulation, supporting diabetes therapy.
Antioxidant effect: It neutralizes free radicals, protecting cells from oxidative stress.
Anticancer effect: Studies suggest that compounds found in watercress may inhibit the growth of cancer cells.
Antibacterial and antifungal effects: It exhibits activity against various pathogens, which can support the treatment of infections.
Dermatological effect: Applied externally, it can aid in the treatment of skin diseases.
Antigenotoxic effect: It protects genetic material from damage.
Anti-urolithic effect: It may prevent the formation of stones in the urinary system.
The abundance of nutrients and bioactive compounds makes watercress valued in both traditional medicine and modern phytotherapy. Its versatile therapeutic properties make it a plant with significant potential in the prevention and supportive treatment of many diseases.
Source: Al-Snafi, A.E. A review on Nasturtium officinale: A potential medicinal plant. IOSR Journal of Pharmacy, 10(9), 33-43.
Does Watercress have antioxidant properties?
According to the presented research findings, watercress (Nasturtium officinale) is a plant with enormous health-promoting potential and multidirectional applications. It is characterized by strong antioxidant, anti-inflammatory, anticancer, and antibacterial effects, making it a valuable component of a functional diet. In vitro studies have shown that watercress extracts inhibit metalloproteinase activity and reduce the invasiveness of breast cancer cells.
Watercress also supports cardiovascular health and can be used adjunctively in the treatment of urinary tract irritations. In the cosmetics industry, it is recognized as an ingredient with anti-aging, brightening, and anti-acne properties, as confirmed by its entry in the European CosIng database. This plant is also gaining popularity as a natural ingredient in plant-based cosmetics and patented formulas.
As indicated by the authors of the study, watercress, used in cooking for centuries, remains a valued addition to salads, soups, and beverages. Thanks to its richness in vitamins, minerals, and glucosinolates, it is considered one of the most nutritious leafy green vegetables. Its potential in environmental protection, particularly in the context of phytoremediation, is also increasingly being highlighted. Watercress is an ideal combination of health, culinary, and cosmetic properties – a plant with high potential for conscious consumers and modern producers.
Source:
Klimek-Szczykutowicz M, Szopa A, Ekiert H. Chemical composition, traditional and professional use in medicine, application in environmental protection, position in food and cosmetics industries, and biotechnological studies of Nasturtium officinale (watercress) – a review. Fitoterapia. 2018 Sep;129:283–292. doi: 10.1016/j.fitote.2018.05.031
Watercress and Hemodialysis.
Clinical research conducted by a team of scientists provides further evidence that watercress (Nasturtium officinale) may have a real impact on supporting the health of chronically ill patients, including those undergoing hemodialysis.
In a randomized, double-blind clinical trial, the effect of watercress extract on antioxidant and biochemical parameters was evaluated in 46 dialysis patients. Participants were randomly divided into two groups – one received watercress extract capsules for eight weeks, while the other received a placebo.
The results were promising: patients who took the extract showed a significant improvement in their body’s antioxidant status and a reduction in triglyceride (TG) and “bad” LDL cholesterol levels. This means that watercress can support the body in combating oxidative stress, which is particularly elevated in individuals with chronic kidney disease and those undergoing dialysis.
Oxidative stress – an excess of free radicals – is responsible for accelerated cell aging and the development of many diseases, including atherosclerosis, cancer, and metabolic complications. Substances contained in watercress, such as flavonoids, vitamin C, phenolic acids, and glucosinolates, have the ability to neutralize these harmful molecules and restore balance in the body.
The conclusions drawn from this study suggest that watercress – in extract form – can be considered a natural dietary support for chronically ill individuals, especially those with metabolic and kidney problems. Importantly, the supplementation was well-tolerated and did not cause side effects.
Source:
Razazan M., Sadeghi H., Panahi Kokhdan E., et al.
Effects of Nasturtium officinale Extract on Antioxidant and Biochemical Parameters in Hemodialysis Patients: A Randomized Double-Blind Clinical Trial.
Evidence-Based Complementary and Alternative Medicine, 2021; 2021:1632957.
Watercress and Cancer.
According to research findings published by Haro et al., watercress (Nasturtium officinale) is a plant with exceptionally high nutritional and health potential. Chemical analysis has shown that watercress extracts – particularly those obtained using methanol – exhibit strong antioxidant activity, surpassing other extraction methods such as ethyl acetate or hexane extracts.
The plant also contains a broad spectrum of macro- and microelements, including calcium, potassium, magnesium, phosphorus, iron, and zinc, making it a valuable component of a balanced diet. These components support the functioning of the nervous and cardiovascular systems, as well as metabolic processes.
The strong antioxidant effect of watercress means it can protect the body against oxidative stress – one of the main factors accelerating aging processes and leading to the development of lifestyle diseases such as atherosclerosis, type 2 diabetes, and cancer.
Researchers indicate that regular consumption of watercress can support the body’s natural detoxification, strengthen the immune system, and improve overall body condition. Thanks to these properties, watercress deserves a place in a functional diet and can be utilized in the food, pharmaceutical, and nutraceutical industries.
Source:
Haro G., Iksen I., Rumanti R.M., Marbun N., Sari R.P., Gultom R.P.J.
Evaluation of Antioxidant Activity and Minerals Value from Watercress (Nasturtium officinale R.Br.)
Watercress in Anti-inflammatory Prophylaxis.
According to research findings, watercress (Nasturtium officinale) exhibits distinct anti-inflammatory properties, which have been confirmed in tests conducted on laboratory animals. In the experiments, a hydroalcoholic extract from the aerial parts of the plant was used, administered both orally and topically to the skin.
In an acute inflammation model induced by carrageenan and formalin, the extract significantly reduced paw edema in mice – this effect was comparable to that of pharmacological drugs. Additionally, topical application of the extract effectively reduced ear inflammation induced by TPA (a skin irritant).
Importantly, the anti-inflammatory effect of watercress was also confirmed by histopathological analysis – microscopic examinations showed a reduction in tissue damage and cellular infiltration in areas affected by inflammation.
These results indicate that watercress extracts act through biological mechanisms similar to classic anti-inflammatory drugs, but without exhibiting the side effects typical of synthetic agents. This makes the plant a potential natural alternative in the treatment of inflammatory conditions of the skin and soft tissues.
Thanks to its properties, watercress finds application not only as a food product but also as an ingredient in potential medicinal and cosmetic preparations, particularly those with soothing, anti-inflammatory, and skin-regenerating effects.
Source:
Sadeghi H., Mostafazadeh M., Sadeghi H., Naderian M., Jafari Barmak M., Talebianpoor M.S., Mehraban F.
In vivo anti-inflammatory properties of aerial parts of Nasturtium officinale.
Pharmaceutical Biology, 2014; 52(2): 169–174.
Antibacterial Properties of Watercress
Research published in the Nigerian Journal of Clinical Practice confirms that watercress (Nasturtium officinale) exhibits promising antibacterial activity against bacteria responsible for the most common oral infections. A team of scientists evaluated the effectiveness of the plant’s extract in inhibiting the growth of pathogens such as Streptococcus mutans, S. sanguis, S. salivarius, S. mitis, and Lactobacillus acidophilus – microorganisms commonly associated with dental caries, gingivitis, and dental plaque.
In the experiment, a hydroalcoholic extract of watercress was used, which demonstrated distinct bactericidal and bacteriostatic properties under laboratory conditions. The plant effectively limited microbial growth, suggesting it could be used as a natural alternative or supplement to conventional dental preparations – such as mouthwashes or toothpastes.
These findings are highly significant in the context of increasing antibiotic resistance among bacteria and growing interest in herbal therapy and natural cosmetics. Moreover, watercress is an edible and readily available plant, which may facilitate its wider application in products for daily oral hygiene.
Thanks to its content of bioactive compounds, such as flavonoids, phenols, and essential oils, watercress can support the prevention of dental caries, gingivitis, and bad breath, as well as have soothing and anti-inflammatory effects on the oral mucosa.
Source:
The Antibacterial Activity of Nasturtium officinale Extract on Common Oral Pathogenic Bacteria,
Nigerian Journal of Clinical Practice, 2022; 25(9): 1334–1340.
Watercress and Inhibition of Cancer Cell Growth..
According to the presented research findings, watercress (Nasturtium officinale) is a medicinal plant with high therapeutic potential, particularly in the context of research on anticancer activity. Rich in glucosinolates, phenols, and other bioactive compounds, it exhibits a broad spectrum of biological activity, including: anti-inflammatory, antidiabetic, antiviral, expectorant, diuretic, and hepatoprotective effects.
Watercress is playing an increasingly important role in research on natural ingredients supporting cancer treatment. Compounds contained in this plant have shown the ability to inhibit the growth of cancer cells in vitro, making it a promising nutraceutical component in the prevention and support of oncological therapy.
In traditional phytotherapy, watercress was used as a plant to strengthen and cleanse the body. Today, it is also gaining interest in the cosmetic and food industries as a plant with high nutritional and functional value. Its regular consumption can support the body in combating chronic inflammation, oxidative stress, and metabolic disorders.
Source:
Yalçinkaya E, Özgüç S, Törer YO, Zeybek U. The Importance of the Medicinal Plant Nasturtium officinale L. in the Anticancer Activity Research. Journal of Scientific Perspectives. 2019;3(2):159-164.
Watercress as a Phytoremediation Plant.
A publication based on research conducted in Poland highlights the significant potential of watercress (Nasturtium officinale) in phytoremediation processes, i.e., the biological purification of the environment. The authors indicate that this aquatic plant effectively accumulates heavy metals, such as lead, cadmium, zinc, and copper, from contaminated waters.
Thanks to its rapid growth, ease of cultivation, and well-developed root system, watercress can be used as a natural filter in wastewater and surface water treatment systems. The paper emphasizes the Polish context of the research, based on local environmental conditions and actual cases of pollution.
Practical applications include, among others, the reclamation of water reservoirs, biological treatment plants, and use in sustainable agriculture systems. Watercress can serve as an indicator and purifying plant, simultaneously supporting local aquatic ecosystems. The application of this method can reduce the use of costly chemical and mechanical technologies in environmental protection.
Source:
Huczek, Marta. “Rukiew wodna (Nasturtium officinale) jako źródło inhibitorów ureazy i roślina fitoremediacyjna,” July 3, 2019.
Watercress – Contraindications
Watercress, both fresh and in freeze-dried form (which is simply a concentrated form of fresh), is generally considered safe and very healthy for most people. However, as with many food products, there are certain situations and potential contraindications to be aware of, especially when consuming the concentrated form.
Potential contraindications and considerations for consuming watercress (especially freeze-dried):
1. Interactions with anticoagulant medications (blood thinners):
This is the most important and frequently mentioned consideration. Watercress, and especially its freeze-dried form, is an extremely rich source of Vitamin K1.
Vitamin K plays a crucial role in the blood clotting process. Anticoagulant drugs, such as warfarin (Coumadin), work by inhibiting the action of Vitamin K.
Sudden, large intake doctor may need to adjust the medication dosage or recommend maintaining a consistent, moderate intake of vitamin K.
2. Thyroid problems (especially hypothyroidism):
Watercress belongs to the cruciferous (Brassicaceae) family, which contains goitrogens.
Goitrogens can potentially interfere with iodine absorption and thyroid hormone production, particularly in individuals with iodine deficiency or existing thyroid conditions (e.g., hypothyroidism, Hashimoto’s disease).
In the case of fresh watercress, cooking partially reduces goitrogen content. Freeze-drying likely preserves them to a greater extent.
Individuals with thyroid problems should consume watercress (and other cruciferous vegetables) in moderation and preferably after consulting a doctor or dietitian. Moderate consumption as part of a varied diet usually does not pose a problem, but caution is advised with the concentrated freeze-dried form.
3. Kidney stones (oxalate stones):
Watercress contains certain amounts of oxalates. Oxalates can contribute to the formation of kidney stones in susceptible individuals (especially calcium oxalate stones).
Individuals with a history of oxalate kidney stones should limit their intake of oxalate-rich foods and consult a doctor or dietitian about including watercress in their diet, especially in a concentrated form.
4. Hypersensitivity and gastrointestinal issues:
In some individuals, consuming watercress, especially in larger quantities or in a concentrated form, may cause gastrointestinal discomfort such as bloating, gas, or abdominal discomfort. This is partly due to its high fiber content.
Individuals with a sensitive digestive system, irritable bowel syndrome (IBS), or other gastrointestinal disorders should introduce freeze-dried watercress gradually and monitor their body’s reaction.
5. Pregnancy and breastfeeding:
Generally, watercress is considered safe in moderate amounts during pregnancy and breastfeeding as part of a balanced diet.
However, due to a lack of sufficient research on the safety of consuming large, concentrated doses (as in freeze-dried form) during these periods, caution and consultation with a healthcare provider are recommended.
6. Allergies:
Although rare, allergies to vegetables from the cruciferous family are possible. Individuals allergic to other brassica vegetables should exercise caution.