What Is Watercress? All The Benefits + How To Use It

Basically, it's a vegetable that is worth adding to your diet—plant-based or otherwise. Keep reading to learn more about watercress, what it is, why it's good for you, and how to eat it. 

Watercress is often used as a salad green or garnish, and you can eat it raw or cooked. But it's so much more than just a vibrant topping: "Watercress is nutrient-dense, meaning it contains a high level of vitamins and minerals relative to its calories," says registered dietitian Mia Syn, M.S., RDN.

Just like other leafy greens, watercress is chock-full of nutrients. Here are some benefits to adding watercress to your diet:

However, vitamin K does interact with blood thinning medications like warfarin (Coumadin). Talk with your doctor about how to best maintain consistent vitamin K levels.

Watercress is also rich in vitamin C, which Syn says is important for collagen production. Collagen production not only affects the health of our hair, skin, and nails, but it helps to keep joints strong, too.

"Antioxidants help protect cells against free radical damage," Zhu says. Free radicals can be harmful to both our cells and DNA.

In 2014, watercress was ranked as the most nutrient-dense produce 2on the market, and it has yet to be dethroned. The list was created based on the amount of recommended daily value of nutrients, and watercress topped the charts with a perfect score. 

Thanks to the high levels of vitamin C, watercress may help support your body's natural immune function by neutralizing pathogens and promoting the multiplication of lymphocytes3—a type of white blood cell— that enhances the body's antibody response. 

Because folate, vitamin B9, is found in watercress (3.69 micrograms per cup according to the USDA4), it's a great dietary choice for mamas-to-be. Sufficient intake of folate protects against birth defects like spina bifida, and supports the overall health of expecting mothers (among other noteworthy benefits). 

Syn also notes that watercress is rich in beta-carotene, which research5 suggests can help support skin health, specifically smoother skin and elasticity.

Zhu also notes that you can treat watercress like any other leafy vegetable: Consider sautéing, steaming, or baking it into different dishes, or simply tossing some into your morning omelet. 

If you haven't tried watercress, it's certainly worth a taste. This leafy green is so densely packed with nutrients, it would be such a shame to keep it out of your diet. The peppery flavor pairs nicely with other ingredients, and it's easy to add the nutritious veggie to any main or side dish without much effort.