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8 main health benefits of watercress

Watercress is a leaf that brings health benefits such as preventing anemia, reducing blood pressure and maintaining eye and skin health. Its scientific name is Nasturtium officinale  and it can be found in street markets and markets.

Watercress is a herb with a spicy flavor and can be grown at home for use in salads, juices, pates and teas. Its main health benefits are:

  1. Improve eye and skin health, due to the high content of vitamin A;
  2. Strengthen the immune system, as it is rich in vitamin C;
  3. Prevent heart disease such as heart attack and atherosclerosis, as it is rich in vitamins C and K;
  4. Prevent anemia, as it is rich in folic acid;
  5. Strengthen bones, due to the presence of vitamin K, which increases calcium absorption;
  6. Improve digestion and help you lose weight, as it is low in calories;
  7. Combat respiratory diseases, for having expectorant and decongestant properties;
  8. The potential anti-cancer effect, due to the presence of antioxidants and a substance called glucosinolate.

To obtain these benefits, one should consume half to one cup of watercress a day. Here’s how to use watercress to fight cough .

Nutritional information

The following table provides nutritional information for 100 g of raw watercress.

Quantity: 100 g of watercress
Energy23 calories
Protein3,4 g
Fat0,9 g
Carbohydrates0,4 g
Fibers3 g
Vitamin A325 mcg
Carotenes1948 mg
C vitamin77 g
Folates200 mcg
Potassium230 mg
Match56 mg
Sodium49 mg

It is important to remember that the excessive consumption of watercress can increase the risk of miscarriage, as well as irritations in the stomach and urinary tract, being contraindicated for women in early pregnancy and people with gastritis or kidney problems.

Watercress juice for the lung

This juice can be used during the treatment of diseases of the respiratory system such as cough, bronchitis and asthma.


  • 2 branches of watercress
  • 200 ml of orange juice
  • 5 drops of propolis

Preparation: beat all ingredients in a blender and take 3 times a day.

The watercress can also be eaten raw in salads and cooked in soups or meat dishes giving a slightly spicy flavor to these dishes.

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