Super source
Omega-3 fatty acids
0.09 g · Top 25% of vegetables
A peppery, aquatic perennial that offers a distinctive mustard-like bite and crisp texture, watercress is one of the most nutrient-dense leafy greens in the cruciferous family.
Watercress is a cruciferous vegetable that contains isothiocyanates (compounds formed from glucosinolates during chewing), which are well-established for their antioxidant and anti-inflammatory properties .111
Dark green vegetables like watercress are recognized by major health institutions as useful plant-based sources of iron, which is essential for oxygen transport in the blood .12
Systematic reviews of human trials indicate that watercress consumption can improve markers of antioxidant status and may help reduce DNA damage in blood cells .14
Evidence from randomized trials suggests that incorporating watercress into meals can help moderate postprandial (after-meal) blood glucose levels compared to meals without leafy greens .810
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
0.09 g · Top 25% of vegetables
214 μg · 24% DV target
1.11 mg · 7% DV target
283 μg · 235% DV target
50.3 mg · 56% DV target
106 mg · 8% DV target
Store upright in a jar of water or in a sealed bag with a damp paper towel.
Watercress requires significant clean water for growth but has a very low carbon footprint compared to land-based crops.
In the Victorian era, watercress was so popular as a breakfast staple that it was sold in bunches and eaten like an ice cream cone by workers on their way to the factories.