Watercress
Watercress Nutrition Benefits and Nutritional Data It has high nutritional value as it is rich in vitamins and minerals. This healthy vegetable is grown all over the world and it is recognized for the health benefits it provides. The benefits of watercress include a good source of vitamins including vitamin A, vitamin B2, vitamin C and vitamin E. This edible plant also provides a rich source of health benefiting nutrients including iron, sulphur, chloride, calcium and potassium. The nutritional value is high and it contains many essential nutrients.
Watercress Nutrition: What is Watercress? This green leafy vegetable that is grown in water; an edible plant. Watercress grows best in clean, fast-flowing water such as freshwater springs. The unique rich green leaves have a distinct taste that adds great flavour to any many recipes including watercress salads, sandwiches and soups. This vegetable is quite strong in taste so only a small amount is required to make a significant difference to any watercress recipe.
Watercress Nutrition Facts and Health Benefits
Nutrition Fact: it can be cooked but loses a great deal of its vitamin content through cooking processes
Nutrition Fact: It can be eaten raw which is very beneficial to our health as raw watercress provides a great source of vitamins and nutrients
Nutrition Fact: It is an excellent addition to many recipes including soups and salads
Nutrition Fact: It grows very well in freshwater springs or in water that is clean and fast flowing
Watercress Nutrition: Picking and Storing to Retain Health Benefits, Nutrients and Vitamins When picking watercress, try to select the biggest, greenest and most healthiest looking leaves that are as fresh as possible and showing no signs of wilting or yellowing. Watercress should be stored in the fridge. To make watercress stay fresher for longer, keep it submerged in water, this way, it can maintain its freshness for up to seven days.
Watercress Nutrition: Facts
Preparing for Cooking whilst maintaining nutritional value Watercress is very quick and simple to prepare. Remove only yellow or wilting leaves, and discard of any oversized stalks. Watercress makes an excellent addition to a sandwich, salad, soup and purees.
Try to avoid cooking this vegetable as it is excellent eaten raw and will provide the highest nutritional content when eaten raw. Cooking will reduce the vitamin content and its natural pungent flavours.
Health experts and nutritionists believe that a well-balanced diet that includes at least five portions of fruit and vegetables per day will help to considerably improve our lifestyles and ultimately extend our lives
Micronutrients (per 100g, raw)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 0.72 mg | 5% |
| Calcium | 138 mg | 20% |
| Magnesium | 16 mg | 5% |
| Potassium | 300 mg | 9% |
| Sodium | 37 mg | 2% |
| Chloride | 170 mg | 7% |
| Phosphorus | 61 mg | 11% |
| Zinc | 0.5 mg | 5% |
| Copper | 0.05 mg | 4% |
| Manganese | 0.34 mg | 24% |
| Iodine | 7 ug | 5% |
| Selenium | 1 ug | 1% |
| Vitamins | ||
| Vitamin A | 265 ug | 38% |
| Vitamin C | 62 mg | 155% |
| Vitamin D | 0 ug | 0% |
| Vitamin E | 1.46 mg | 37% |
| Vitamin K | 315 ug | 450% |
| Vitamin B1 (thiamin) | 0.16 mg | 16% |
| Vitamin B2 (riboflavin) | 0.06 mg | 5% |
| Vitamin B3 (niacin) | 0.8 mg | 5% |
| Vitamin B5 (pantothenic acid) | 0.1 mg | 1% |
| Vitamin B6 | 0.23 mg | 16% |
| Vitamin B7 (biotin) | 0.4 ug | 0% |
| Vitamin B9 (folate) | 43 ug | 22% |
| Vitamin B12 | 0 ug | 0% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 13-669 (matched record: "Watercress, raw"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin K (450%), Vitamin C (155%), Vitamin A (38%), Vitamin E (37%).
A source of by content (per 100g): Manganese (24%), Vitamin B9 (folate) (22%), Calcium (20%), Vitamin B6 (16%), Vitamin B1 (thiamin) (16%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.