• Nitika Mehra

Oldest Nutritious Water Plant For Good Health

Updated: May 20

Watercress or yellowcress is a rapidly growing, aquatic or semi-aquatic, and one of the oldest known leaf vegetables consumed by humans. Its relatives garden cress, mustard, radish, and wasabi are all noteworthy for their piquant flavors. In some regions, watercress is regarded as a weed, in other regions as an aquatic vegetable or herb.




Watercress is a dark, leafy green that has been grown in many locations around the world. Historically, people have used watercress as little more than a garnish. Now, however, it is seeing a resurgence in popularity as one of the latest superfoods. Its newfound popularity is partly due now to a growing awareness of its dense nutritional content (list given below):


  • Nutritional value per 100 g (3.5 oz)

  • Energy 46 kJ (11 kcal)

  • Carbohydrates 1.29 g

  • Sugars 0.2 g

  • Dietary fiber 0.5 g

  • Fat 0.1 g

  • Protein 2.3 g

  • Vitamin A equiv. 160 μg (μg = micrograms)

  • beta-Carotene 1914 μg

  • lutein zeaxanthin 5767 μg

  • Thiamine (B1) 0.09 mg

  • Riboflavin (B2) 0.12 mg

  • Pantothenic acid (B5) 0.31 mg

  • Vitamin B6 0.129 mg

  • Folate (B9) 9 μg

  • Vitamin C 43 mg

  • Vitamin E 1 mg

  • Vitamin K 250 μg

  • Calcium 120 mg

  • Iron 0.2 mg

  • Magnesium 21 mg

  • Manganese 0.244 mg

  • Phosphorus 60 mg

  • Potassium 330 mg

  • Sodium 41 mg

  • Water 95 g



Information Source Reference 1 & 2