What is Cresson?
Cresson is a term that generally refers to various peppery, leafy greens, most commonly watercress (Nasturtium officinale) and garden cress (Lepidium sativum). This green is celebrated for its distinctive zesty, peppery flavor and its impressive nutrient profile. Historically, it has been used both as a food and for its medicinal properties across different cultures. It grows in moist soil or shallow water and is part of the Brassicaceae (cabbage) family, which also includes kale and broccoli. Its status as a 'superfood' is well-deserved, thanks to its high concentration of vitamins, minerals, and health-protective compounds.
The Extensive Nutritional Profile of Cresson
Cresson is low in calories but exceptionally high in essential nutrients. A 100-gram serving of raw watercress, for example, provides a significant portion of the recommended daily intake for several key vitamins and minerals.
Vitamins
- Vitamin K: A rich source, providing well over 200% of the Daily Value per 100g, crucial for blood clotting and bone health.
- Vitamin C: Offers a high amount, with one cup providing a substantial boost for the immune system and skin health.
- Vitamin A: Contains significant levels of beta-carotene, which the body converts into Vitamin A, essential for vision, skin, and immune function.
- B Vitamins: A source of several B vitamins, including folate (B9), which is important for cell division and DNA synthesis.
Minerals
- Calcium: A good source of calcium, important for strong bones and teeth.
- Potassium: Helps regulate blood pressure and supports heart function.
- Iron: A good source of iron, which helps in oxygen transport in the blood.
- Magnesium: Contains magnesium, which supports muscle function and bone health.
Significant Health Benefits of Eating Cresson
The nutrient density of cresson translates into a wide array of potential health benefits, supported by various studies.
Anti-Cancer Properties
Cresson is rich in glucosinolates, which convert into isothiocyanates upon chewing or chopping. These compounds have powerful antioxidant properties and have been shown in some studies to help inhibit the growth of cancer cells and protect against DNA damage. Watercress, in particular, has been found to have a high concentration of these compounds.
Heart Health Support
- Blood Pressure Regulation: The presence of minerals like calcium, potassium, and magnesium, along with high levels of dietary nitrates, helps relax and dilate blood vessels, which may contribute to lowering blood pressure.
- Cholesterol Reduction: Animal and human studies have indicated that cresson extract can help reduce LDL ('bad') cholesterol and triglycerides.
Strengthens Bones
Cresson's high Vitamin K and calcium content is beneficial for bone health. Vitamin K modifies bone-forming proteins and improves calcium absorption, helping to increase bone density and reduce fracture risk.
Immune System Boost
The high levels of Vitamin C in cresson are a potent immune supporter, helping the body fight off illness and infections. Antioxidants also protect the body from oxidative stress and inflammation.
Digestive Health
Some varieties, like garden cress seeds, are known for their high dietary fiber content, which aids digestion. The fiber helps regulate bowel movements and supports a healthy gut microbiome.
Potential Risks and Considerations
While largely safe and beneficial, there are certain precautions to keep in mind, especially when consuming cresson in large quantities.
- Kidney Stones: Watercress is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Moderation is key for those at risk.
- Blood Thinners: The high Vitamin K content can interfere with blood-thinning medications like warfarin. Consistent daily intake is recommended for individuals on this medication, or they should consult a doctor before making dietary changes.
- Bacterial Contamination: As an aquatic plant, cresson can be susceptible to bacterial contamination or parasites like liver fluke if not sourced or washed properly. Always wash cresson thoroughly, and foraged wild cress should be cooked.
Comparison: Cresson vs. Spinach
Both cresson and spinach are nutrient-dense leafy greens, but they have some key nutritional differences.
| Nutrient | Cresson (Watercress) | Spinach | Notes |
|---|---|---|---|
| Vitamin K | Exceptionally high (208% DV/100g) | High, but lower than watercress | Both are great sources, but cresson is superior. |
| Vitamin C | Very High (48% DV/100g) | High, especially when raw | Excellent sources for boosting immunity. |
| Iron | Moderate (1% DV/100g) | Good source, but absorption may be limited by oxalates | Cooking spinach increases iron availability; cresson also contains absorbable iron. |
| Folate | Moderate (2% DV/100g) | High, especially when raw | Both contribute, but spinach has higher folate. |
| Oxalates | Present, but generally lower than spinach | High levels, which can inhibit mineral absorption and contribute to kidney stones | Cresson is often a better choice for those sensitive to high oxalate content. |
How to Eat Cresson
Cresson is incredibly versatile and can be enjoyed in many ways, both raw and cooked. To maximize its nutritional benefits, it's often recommended to consume it raw or lightly cooked, as heat can degrade some heat-sensitive vitamins and volatile compounds.
- Raw: Add fresh leaves to salads for a peppery kick, use as a garnish on sandwiches or soups, or blend into a pesto or smoothie.
- Lightly Cooked: Wilt it into stir-fries, omelets, or pasta dishes. It cooks very quickly, similar to spinach.
- Soups and Sauces: Its peppery flavor mellows beautifully when cooked, making it an excellent base for vibrant green soups or sauces.
- Sprouts/Seeds: Garden cress seeds can be sprouted and added to dishes or used as a seasoning.
Conclusion
Undoubtedly, cresson is healthy to eat, offering a potent mix of vitamins, minerals, and antioxidants that contribute significantly to overall wellness. From supporting heart and bone health to providing potential anti-cancer benefits, its nutrient-dense profile makes it a valuable addition to a balanced diet. As with any food, sourcing is important to avoid contamination, and moderate consumption is recommended, especially for individuals with specific health concerns. Incorporating this peppery green into your meals, whether raw in salads or cooked in soups, is an easy and delicious way to boost your nutrient intake. The wealth of health benefits confirms its superfood status and its rightful place in a healthy eating plan.
For more information on the wide-ranging health effects of cresson, including its anti-cancer properties and nutritional value, see this detailed review: Garden cress seeds: a review on nutritional composition, bioactive profile, functional properties, industrial applications, and safety aspects.
