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Watercress

Watercress is a peppery vegetable in the family Brassicaceae, which includes broccoli. Eating watercress may help protect against carcinogens and chemotherapy drugs.

Our evidence-based analysis on watercress features 29 unique references to scientific papers.

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Summary of Watercress

Primary information, health benefits, side effects, usage, and other important details

Watercress is a vegetable in the Brassicaceae family. It has a peppery taste and is related to broccoli, cauliflower, and rocket.

Watercress consumption has been associated with various anti-cancer effects.

Watercress consumption can also stimulate anti-oxidant enzymes, which is thought to reduce DNA damage. Watercress is also a good source of lutein.

Watercress and other members of the Brassicaceae family contain compounds called isothiocyanates. Isothiocyanates include sulforaphane, diindolylmethane and phenethyl isothiocyanates (PEITC). Compared to other Brassicaceae plants, watercress contains more PEITC. These compounds help the body protect against a variety of compounds, including carcinogens.

There is minimal human evidence to support these claims, but two human studies have found a degree of reduced DNA damage in otherwise healthy people after they added watercress to their diet.

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How to Take

Recommended dosage, active amounts, other details

Between 85-100g of watercress a day (referring to the wet weight of the plant) is associated with the benefits commonly seen with watercress.

Further research is needed to determine the optimal dose and timing for supplementation.

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Human Effect Matrix

Unlocked for Examine members

The Human Effect Matrix summarizes human studies to tell you what effects Watercress has on your body, how much evidence there is, and how strong these effects are.

Full details are available to Examine members.
Grade Level of Evidence
Robust research conducted with repeated double-blind clinical trials
Multiple studies where at least two are double-blind and placebo controlled
Single double-blind study or multiple cohort studies
Uncontrolled or observational studies only
Level of Evidence
? The amount of high quality evidence. The more evidence, the more we can trust the results.
Outcome Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
Notes
grade-c Minor Moderate See 2 studies
There appears to be an influence on the enzymes superoxide dismutase and glutathione peroxidase, but this requires a certain genotype to occur
grade-c Minor - See study
DNA damage biomarkers have been reduced following watercress consumption

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Things to Note

Is a Form Of

Also Known As

Nasturtium officinale

Do Not Confuse With

Nasturtium seeds (Tropaeolum majus)

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Click here to see all 29 references.