Watercress Juice: A Nutrient-Dense Superfood

Watercress is a nutrient-dense superfood that is often overlooked. This leafy green vegetable is pack with vitamins, minerals, and antioxidants that can improve your health in many ways. watercress juice is a great way to get all of the benefits of watercress without having to eat it whole. In this blog post, we will discuss the nutritional benefits of watercress juice and how you can make it at home!


Watercress is a herbaceous, aquatic plant native to Europe and Asia. It grows in water or on moist soil and has small, round leaves and white flowers. Watercress juice is an excellent source of vitamins A and C, as well as potassium, calcium, and iron.

watercress juices

Watercress juice has a slightly bitter taste and is often used in salads or as a garnish. It is use in traditional medicine. watercress is used to treat indigestion, anxiety, and fatigue. Moreover, watercress can also be juiced or made into a tea.

The watercress juice has a perfect score of 100 since it is loaded with so many of these beneficial compounds. 

What’s better for you, cooked or raw watercress?

To get the most nutritional value out of watercress, consume it uncooked. Watercress is best when raw, though it is still best when cooked. Since it imparts a distinctive flavor to meals like soups, stews, and stir-fries while retaining some of its amazing benefits.

Nutritional Content of Watercress

The following can be found in one cup of watercress (around 34 grams):

Nutritional Value: 4 Calories Carbohydrates: 0.4 g

0.80 grams of protein.

0 grams of fat

0.2 g of fiber

22% RI for Vitamin A (RDI)

Two-fourths of the Recommended Daily Intake for Vitamin C

With 106% of the Recommended Daily Intake of vitamin K

Four percent of the Recommended Daily Intake for Calcium

4 percent of the recommended daily intake for manganese

Vitamin K is a fat-soluble vitamin essential for proper blood clotting and bone health, as you can see. Just one cup of watercress (34 grams) contains more than 100% of the RDI (4Trusted Source).

Vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, salt, and copper can all be found in trace amounts in watercress.

Health Benefits of Watercress Juice

Helps in treating and prevention of cancer

Extending the conversation into the year 2019

Scientific studies have shown that the chemical 3,3′-diindolylmethane (DIM), found in cruciferous vegetables, can help prevent cancer.

According to recent studies in test tubes and animals. Eating a diet high in cruciferous vegetables is link to a lower chance of developing some cancers.

Scientists believe that sulforaphane is responsible for the anticancer properties of these veggies. This sulfur-based molecule is responsible for the characteristic bitter flavor of cruciferous vegetables.

A 2015 in vitro study a Reliable Source showed that sulforaphane can reduce the amount of histone deacetylase (HDAC) enzyme in some cancer cells. HDAC aids Cancer progression.

Sulforaphane’s capacity to inhibit HDAC enzymes suggests that eating such foods may aid in cancer management.

watercress juices benefits

Helps prevent skin aging

Protects against photoaging by preventing the breakdown of skin’s elastin and collagen. Watercress contains a substance called isothiocyanate (ITC) and vitamin C. Both of which aid STOP and prevent the breakdown of collagen and elastin. This result to the increase in creation of collagen and, ultimately, younger, healthier, and more elastic skin. As a result, the appearance of cellulite and fine lines will diminish.

Treatment aimed at reducing blood pressure

Diets low in calcium, magnesium, and potassium increase risk of hypertension.

These minerals lower blood pressure by stimulating the kidneys to excrete sodium and by relaxing the arteries.

Taking these minerals in supplement form is not the same as getting them in a balanced diet, so be aware of that.

As a source of all three of these nutrients, watercress is an excellent food choice for increasing consumption of necessary minerals.

Watercress and other foods high in dietary nitrates have a number of cardiovascular advantages, according to a 2013 study Trusted Source published in the British Journal of Clinical Pharmacology.

In addition to lowering blood pressure, these advantages include preventing platelet aggregation and maintaining or enhancing endothelial dysfunction.

A diet rich in all varieties of fruit and vegetables are link in certain studies to a reduced risk of hypertension.

Defeats cancer

By interfering with a key protein, watercress help in treating and preventing cancer. found in high concentrations in watercress; beneficial in the battle against breast and colon cancer. Continues taking of the signal Hypoxia Inducible Factor (HIF) suppress which is necessary for tumors to metastasize to new blood vessels. This, in turn, prevents the growth of the tumor and slows the spread of the harmful cells.

Takes care of your eyes

Watercress contains the antioxidants lutein and zeaxanthin. Reduced light-induced oxidative damage to the retina, which contributes to age-related macular degeneration.

Improves bone health and density

100 grams of watercress contains 25 percent of the daily need for calcium, which is necessary for both achieving peak bone density throughout adolescence and maintaining it later in life. Watercress is an excellent source of vitamin K, which plays a critical role in maintaining bone density. Although it is not as readily absorbed from plant foods as it is from animal foods, 100 grams of watercress provides four times the daily necessary dose, making it an excellent source of yet another essential vitamin.

Promotes digestive health

By providing fuel for the bacteria that live in our digestive tracts (through fermentation of dietary FIBER) (as well as probiotics like Kefir and other fermented foods). To name just a few of the many ways these microorganisms benefit our health over time, they aid in immune system development, prevent gastrointestinal disease, and even improve our mood.

Along with other fruits and vegetables, watercress is an excellent source of fiber to feed our guts’ good bacteria. It also boasts one of the highest levels of antioxidants.

Before we can employ these antioxidants for vital daily detox. There are various toxins in the environment where we are constantly expose. Reduce the risk of DNA damage. Trigger externally or internally by metabolic processes, the gut flora play a crucial role in activating them.

Including Nitrates in the Diet

Like beets and other leafy greens, watercress has a high concentration of dietary nitrate, which boosts levels of the beneficial gas nitric oxide.

Research from 2019 found that giving rats a high dose of dietary nitrate reduced blood pressure in humans.

So human studies showing the beneficial effects of a high nitrate diet on exercise performance and oxygen consumption suggest the former.

According to Reliable Source, it helps you loose weight with lesser time for exercise. However, some studies shows how it boost exercise performance in other research.

To confirm the benefits of dietary nitrates, more study is needed.

Watercress Juice Recipes


  • a big handful’s worth of Watercress,
  • 1 medium-sized cucumber, cut in half lengthwise and the ends trimmed off
  • A quarter-and-a-half of a cup of pineapple spears
  • 1 inch of peeled raw ginger 12 lime cut into wedges
  • Those it 1

15-minute prep time.


While you’re making the juice, put the glass in the freezer after giving it a quick swish with water.

Juicing requires a lot of produce, so before you start, make sure you wash everything.

Put everything in a juicer, such as the Omega J8004 Nutrition Center Commercial Masticating Juicer, and give it a whirl.

Combine the juices until smooth.


So, if you’re looking for a delicious and nutritious addition to your diet that can help improve your overall health, watercress juice is a great option. And luckily, it’s easy to make at home – all you need is a juicer or blender! Ready to give it a try?

Get your FREE book with Juice Recipes!

  • Detox your body
  • Burn fat
  • Feel healthier

Including nutrition facts and prep tips!


Juicing these recipes will help you

  • detox your body
  • burn fat
  • feel healthier

Including nutrition facts and prep tips!

free ebook cover


Delivered straight to your inbox.

Hi, I'm Hannah!

Now is the time to get in shape for summer. Juicing can help you get there! According to a study, a 3-day juice diet is enough to start!

Your friends & neighbors will get jealous!

ebook no background

Get your FREE

ebook with juice recipes


These recipes help to detox your body and burn fat fast!