Watercress, the little-known plant with benefits for the heart, bones and immune system

Often overlooked in favour of other leafy greens, watercress is considered one of the most nutritious edible plants, according to specialists. It belongs to the same family as broccoli, cabbage and kale, and is valued for its high nutrient content relative to its low calorie count.

Essential vitamins

Watercress contains vitamin C, vitamin A and vitamin K — nutrients that help support the immune system, skin health and bone maintenance. Vitamin K plays an important role in blood clotting and bone health.

Antioxidants and cellular protection

The plant is rich in antioxidants, compounds that help the body cope with oxidative stress caused by free radicals — a process linked to cellular ageing and the development of chronic diseases. Watercress also contains isothiocyanates, compounds specific to cruciferous vegetables that have been studied for their role in cellular protection.

Benefits for the heart

The combination of antioxidants, minerals and natural nitrates found in watercress may support blood vessel health and good circulation. When included in a balanced diet alongside other vegetables, fruits and healthy fats, it can contribute to a heart-friendly eating pattern.

Bones and vision

Thanks to its vitamin K, calcium and other mineral content, watercress may help maintain bone strength. It also contains carotenoids such as lutein and zeaxanthin, which are associated with protecting eye health.

How it can be consumed

• in fresh salads
• in sandwiches
• alongside eggs or fish
• in green smoothies
• in soups or light dishes

Its mildly peppery flavour can add a pleasant kick to simple dishes whilst also boosting their nutritional value. Specialists emphasise that no single food, however nutrient-rich, can provide complete protection against disease on its own — but plants such as watercress can form part of a varied and balanced diet.