This culinary and healing herb has a tangy, peppery taste similar to leaf mustard and watercress. Because of its distinctive flavor and high nutritional value, garden cress makes a tasty and healthy addition to salads and sandwiches. Here’s the full scoop on the health benefits of garden cress:
1. Provide Cardiovascular Benefits
Scientific research states that vitamin C help to keep cardiovascular system healthy, so adding garden cress in your diet may be a smart thing to do if you’re trying to improve your cardiovascular health. Recent evidence suggests that CRP levels (C-reactive protein levels) are a virtuous measure of a person’s heart disease risk, potentially even better than cholesterol levels.
Furthermore, garden cress is amplified with vitamin K, another important nutrient which is supposed to play a main role in maintaining cardiovascular health. Simply by adding just half an ounce of garden cress to your salad you’ll be covering nearly 100% of the Daily Value of vitamin K!
2. Beneficial for lactating mother
Frequent Consumption of garden cress helps to encourage the mammary glands to start producing milk in lactating mothers. Due to this prevailing property of garden cress, new mothers are encouraged to eat food containing garden cress to facilitate milk production. Moreover, due to the high protein and iron contents of garden cress, it is ideally given post-partum to breastfeeding mothers.
3. Fights Inflammation
Garden Cress consists of considerable amount of Vitamin A that neutralizes free radicals in the body that cause tissue and cellular damage. Vitamin A helps to prevent the cells from becoming overactive. When the immune system overreacts to food proteins, this causes food allergies and ultimately inflammation. Vitamin A intake can help to reduce the risk of certain types of food allergies because it helps to prevent this dangerous overreaction. Reduced levels of inflammation are connected with a lower risk for neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.
4. Preventing Osteoporosis
Manganese supplements present in Garden cress are linked to reduce osteoporosis as well as osteoarthritis syndrome because it is an essential mineral which is proven to add to bone density and overall mineral density. Raw garden Cress consists of 0.276 mg of Manganese which is 12% of the daily recommended value.
5. Protects the Nervous System
Vitamin B2 which is found sufficiently in Garden Cress can help in treating numerous nervous system problems like Alzheimer’s disease, numbness, multiple sclerosis, epilepsy and anxiety, among others. It is thought that vitamin B2 (riboflavin), when used together with vitamin B6, is effective in dealing with painful symptoms of Carpal Tunnel Syndrome.
6. Pregnancy and Birth Defects
Vitamin B9 is a reliable resource for controlling defects during pregnancy and the birth of a child. Raw Garden cress consists of 40 µg of vitamin B9 which is about 10% of the daily recommended value. It is a common situation that pregnant women maintaining a diet deficient of this vitamin are far less probable to deliver a healthy child. Neural tube defects are one of the common birth defects caused due to vitamin B9 deficiency. Thus, Vitamin B9 effectively improves the chances of giving birth to a healthy, happy child.
7. Helps Treat Anemia
Garden cress consists of vitamin B6 which is required to create hemoglobin in the blood, that is transported by red blood cells throughout the body to help bring oxygen to cells and to mobilize iron. When someone doesn’t make sufficient red blood cells, it may result in Anemia leading to symptoms like fatigue, aches and pains, and more. Research shows that consuming amply of vitamin B6 can help lower symptoms of anemia and prevent it from occurring in some instances.
https://www.youtube.com/watch?v=y_BwcQasfFE
How to Eat
Leaves are mainly used in salads, on sandwiches, and as baby greens.
Garden cress is added to soups, sandwiches and salads for its tangy flavor.
It is also consumed as sprouts, and the fresh or dried seed pods can be used as a peppery seasoning.
Cut cress shoots are commonly used in sandwiches with boiled eggs, mayonnaise and salt in the United Kingdom.
Seeds can be roasted or cooked before eating.
Kheer made of garden cress seeds increases milk production and secretion in lactating mothers.
Other traditional uses and benefits of Garden Cress
Garden cress is good for one’s blood, treat a child’s cough, can stimulate sexual desire, diminish scars and freckles, and take care of diarrhea.
Garden cress is also used to treat inflammation, skin infections and acne, and it acts as a blood purifier, diuretic and expectorant.
Seeds are given as a decoction or infusion in hiccup, dysentery, diarrhea, skin diseases and as a galactagogue.
Precautions
It should be also avoided during the pregnancy because it encourages uterine contractions and can induce abortion.
It contains goitrogens that stop iodine absorption in thyroids and therefore can lead to hypothyroidism.
If large quantities of garden cress are consumed, the mustard oil it contains may result in digestive difficulties in some people who are sensitive to it.
Next Article Dandelion greens – Taraxacum officinale
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Garden Cress Scientific Classification
Scientific Name: Lepidium sativum
Rank
Scientific Name & (Common Name)
Kingdom
Plantae (Plants)
Subkingdom
Tracheobionta (Vascular plants)
Superdivision
Spermatophyta (Seed plants)
Division
Magnoliophyta (Flowering plants)
Class
Magnoliopsida (Dicotyledons)
Subclass
Dilleniidae
Order
Capparales
Family
Brassicaceae/Cruciferae (Mustard family)
Genus
Lepidium L. (Pepperweed)
Species
Lepidium sativum L. (Gardencress pepperweed)
Synonyms
Arabis chinensis Rottler ex Wight
Cardamon sativum (L.) Fourr.
Crucifera nasturtium E.H.L.Krause
Lepia sativa (L.) Desv.
Lepidium hortense Forssk.
Lepidium sativum subsp. sativum Thell.
Lepidium sativum subsp. spinescens (DC.) Thell.
Lepidium sativum var. crispum DC.
Lepidium sativum var. spinescens Jafri
Lepidium sativum var. typicum Thell.
Lepidium spinescens DC.
Nasturtium crispum Medik.
Nasturtium hortense Garsault
Nasturtium sativum (L.) Moench
Nasturtium spinescens (DC.) Kuntze
Thlaspi nasturtium Bergeret ex Steud.
Thlaspi sativum (L.) Crantz
Thlaspidium sativum (L.) Spach
Garden Cress Raw
Garden Cress cooked without salt
Garden Cress cooked with salt
Nutritional value of Garden Cress Raw
Serving Size: 1 Cup, 50 g
Calories 16 Kcal.Calories from Fat 3.15 Kcal.
Proximity
Amount
% DV
Water
44.7 g
N/D
Energy
16 Kcal
N/D
Energy
67 kJ
N/D
Protein
1.3 g
2.60%
Total Fat (lipid)
0.35 g
1.00%
Ash
0.9 g
N/D
Carbohydrate
2.75 g
2.12%
Total dietary Fiber
0.6 g
1.58%
Total Sugars
2.2 g
N/D
Minerals
Amount
% DV
Calcium, Ca
40 mg
4.00%
Iron, Fe
0.65 mg
8.13%
Magnesium, Mg
19 mg
4.52%
Phosphorus, P
38 mg
5.43%
Potassium, K
303 mg
6.45%
Sodium, Na
7 mg
0.47%
Zinc, Zn
0.12 mg
1.09%
Copper, Cu
0.085 mg
9.44%
Manganese, Mn
0.276 mg
12.00%
Selenium, Se
0.4 µg
0.73%
Vitamins
Amount
% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)
0.04 mg
3.33%
Vitamin B2 (Riboflavin)
0.13 mg
10.00%
Vitamin B3 (Niacin)
0.5 mg
3.13%
Vitamin B5 (Pantothenic acid)
0.121 mg
2.42%
Vitamin B6 (Pyridoxine)
0.124 mg
9.54%
Vitamin B9 (Folate)
40 µg
10.00%
Folic Acid
0 µg
N/D
Folate, food
40 µg
N/D
Folate, DEF
40 µg
N/D
Choline
9.8 mg
1.78%
Vitamin C (Ascorbic acid)
34.5 mg
38.33%
Fat soluble Vitamins
Vitamin A, RAE
173 µg
24.71%
Vitamin A, IU
3458 IU
N/D
Beta Carotene
2075 µg
N/D
Betaine
0.1 mg
N/D
Lutein + zeaxanthin
6250 µg
N/D
Vitamin E (alpha-tocopherol)
0.35 mg
2.33%
Vitamin K (phylloquinone)
271 µg
225.83%
Lipids
Amount
% DV
Fatty acids, total saturated
0.012 g
N/D
Palmitic acid 16:00 (Hexadecanoic acid)
0.008 g
N/D
Stearic acid 18:00 (Octadecanoic acid)
0.004 g
N/D
Fatty acids, total monounsaturated
0.12 g
N/D
Oleic acid 18:1 (octadecenoic acid)
0.044 g
N/D
Gadoleic acid 20:1 (eicosenoic acid)
0.03 g
N/D
Erucic acid 22:1 (docosenoic acid)
0.046 g
N/D
Fatty acids, total polyunsaturated
0.114 g
N/D
Linoleic acid 18:2 (octadecadienoic acid)
0.076 g
N/D
Linolenic acid 18:3 (Octadecatrienoic acid)
0.038 g
N/D
Flavonols
Isorhamnetin
0.5 mg
N/D
Kaempferol
6.5 mg
N/D
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Nutritional value of Garden Cress cooked, boiled, drained, without salt
Serving Size: 1 Cup,135 g
Calories 31 Kcal.Calories from Fat 7.29 Kcal.
Proximity
Amount
% DV
Water
124.88 g
N/D
Energy
31 Kcal
N/D
Energy
130 kJ
N/D
Protein
2.56 g
5.12%
Total Fat (lipid)
0.81 g
2.31%
Ash
1.62 g
N/D
Carbohydrate
5.13 g
3.95%
Total dietary Fiber
0.9 g
2.37%
Total Sugars
4.2 g
N/D
Minerals
Amount
% DV
Calcium, Ca
82 mg
8.20%
Iron, Fe
1.08 mg
13.50%
Magnesium, Mg
35 mg
8.33%
Phosphorus, P
65 mg
9.29%
Potassium, K
477 mg
10.15%
Sodium, Na
11 mg
0.73%
Zinc, Zn
0.2 mg
1.82%
Copper, Cu
0.154 mg
17.11%
Manganese, Mn
0.502 mg
21.83%
Selenium, Se
1.2 µg
2.18%
Vitamins
Amount
% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)
0.081 mg
6.75%
Vitamin B2 (Riboflavin)
0.216 mg
16.62%
Vitamin B3 (Niacin)
1.08 mg
6.75%
Vitamin B5 (Pantothenic acid)
0.22 mg
4.40%
Vitamin B6 (Pyridoxine)
0.212 mg
16.31%
Vitamin B9 (Folate)
50 µg
12.50%
Folate, food
50 µg
N/D
Folate, DEF
50 µg
N/D
Choline
18.6 mg
3.38%
Vitamin C (Ascorbic acid)
31 mg
34.44%
Fat soluble Vitamins
Vitamin A, RAE
313 µg
44.71%
Vitamin A, IU
6276 IU
N/D
Beta Carotene
3766 µg
N/D
Lutein + zeaxanthin
11343 µg
N/D
Vitamin E (alpha-tocopherol)
0.68 mg
4.53%
Vitamin K (phylloquinone)
517.6 µg
431.33%
Lipids
Amount
% DV
Fatty acids, total saturated
0.027 g
N/D
Palmitic acid 16:00 (Hexadecanoic acid)
0.019 g
N/D
Stearic acid 18:00 (Octadecanoic acid)
0.008 g
N/D
Fatty acids, total monounsaturated
0.277 g
N/D
Oleic acid 18:1 (octadecenoic acid)
0.101 g
N/D
Gadoleic acid 20:1 (eicosenoic acid)
0.07 g
N/D
Erucic acid 22:1 (docosenoic acid)
0.105 g
N/D
Fatty acids, total polyunsaturated
0.265 g
N/D
Linoleic acid 18:2 (octadecadienoic acid)
0.176 g
N/D
Linolenic acid 18:3 (Octadecatrienoic acid)
0.088 g
N/D
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Nutritional value of Garden Cress cooked, boiled, drained, with salt
Serving Size: 1 Cup, 135 g
Calories 31 Kcal.Calories from Fat 7.29 Kcal.
Proximity
Amount
% DV
Water
124.88 g
N/D
Energy
31 Kcal
N/D
Energy
130 kJ
N/D
Protein
2.56 g
5.12%
Total Fat (lipid)
0.81 g
2.31%
Ash
1.62 g
N/D
Carbohydrate
5.13 g
3.95%
Total dietary Fiber
0.9 g
2.37%
Total Sugars
4.2 g
N/D
Minerals
Amount
% DV
Calcium, Ca
82 mg
8.20%
Iron, Fe
1.08 mg
13.50%
Magnesium, Mg
35 mg
8.33%
Phosphorus, P
65 mg
9.29%
Potassium, K
477 mg
10.15%
Sodium, Na
329 mg
21.93%
Zinc, Zn
0.2 mg
1.82%
Copper, Cu
0.154 mg
17.11%
Manganese, Mn
0.502 mg
21.83%
Selenium, Se
1.2 µg
2.18%
Vitamins
Amount
% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)
0.081 mg
6.75%
Vitamin B2 (Riboflavin)
0.216 mg
16.62%
Vitamin B3 (Niacin)
1.08 mg
6.75%
Vitamin B5 (Pantothenic acid)
0.22 mg
4.40%
Vitamin B6 (Pyridoxine)
0.212 mg
16.31%
Vitamin B9 (Folate)
50 µg
12.50%
Folate, food
50 µg
N/D
Folate, DEF
50 µg
N/D
Choline
18.6 mg
3.38%
Vitamin C (Ascorbic acid)
31 mg
34.44%
Fat soluble Vitamins
Vitamin A, RAE
313 µg
44.71%
Vitamin A, IU
6276 IU
N/D
Beta Carotene
3766 µg
N/D
Lutein + zeaxanthin
11343 µg
N/D
Vitamin E (alpha-tocopherol)
0.68 mg
4.53%
Vitamin K (phylloquinone)
517.6 µg
431.33%
Lipids
Amount
% DV
Fatty acids, total saturated
0.027 g
N/D
Palmitic acid 16:00 (Hexadecanoic acid)
0.019 g
N/D
Stearic acid 18:00 (Octadecanoic acid)
0.008 g
N/D
Fatty acids, total monounsaturated
0.277 g
N/D
Oleic acid 18:1 (octadecenoic acid)
0.101 g
N/D
Gadoleic acid 20:1 (eicosenoic acid)
0.07 g
N/D
Erucic acid 22:1 (docosenoic acid)
0.105 g
N/D
Fatty acids, total polyunsaturated
0.265 g
N/D
Linoleic acid 18:2 (octadecadienoic acid)
0.176 g
N/D
Linolenic acid 18:3 (Octadecatrienoic acid)
0.088 g
N/D
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.