Cress: Nutrition Facts, Health Benefits, Side Effects

By homehealthup

April 20, 2024

Cress might seem small and simple, but it's pretty amazing. This little green leaf has a lot of good stuff that can make you healthy and make your food taste better. In this article, we will talk about all the cool things about Cress: why it's good for you, how you can use it in cooking, and some tips for picking out the best Cress at the store. So, to make your meals more delicious and nutritious, keep reading to learn about Cress!


Cress is a flavorful and nutritious leafy green that adds a peppery kick to dishes.

What Is Cress?

Cress is a popular ingredient in salads. It grows in both fresh and cooked form. Its stems and leaves make soups, sandwiches, and canapes. Its leaves can also be used as a garnish for fish. It grows eight to twenty inches (20 to 51 cm) tall. It can be grown in the soil or water. Some varieties come from aquaponic systems.

In addition, Cress is a high-nutrient vegetable. Its leaves contain many vitamins, plant compounds, and dietary minerals. Its sprouts add a spicy, tangy flavor to dishes. Cress is sometimes dried and used as a seasoning herb. It can be purchased in many markets.

Growing Cress is easy and fun for kids. It is easy to start from seed; it takes about three to four days before the stalks sprout. Once they're sprouted, the plants can be transplanted to an outdoor location. Children love to see plants grow. It is also easy to harvest. You can trim the stalks with scissors or pinch them with your fingers.

Garden cress is native to northern Africa and can be grown in any USDA hardiness zone. It usually lasts one growing season. It is best grown in full sun for at least eight hours daily. It can be grown in soil or hydroponically in water with an acidic pH. Its seeds can be planted in early spring or fall.

Nutrition Facts of Cress

Garden cress is an edible herb with many uses. Its Nutritional Facts show why it is so highly regarded in many cultures. It is a popular salad green, high in fiber and low in calories. It can be eaten raw or cooked.

Nutrition facts for 100 grams (3.5 ounces) of Cress include:

  • Calories: 32
  • Fat: 0.7 g 1%
  • Sodium: 14 mg
  • Potassium: 606 mg - 17% of the Daily Value (DV)
  • Carbohydrates: 6 g - 2% of the DV
  • Fiber: 1.1 g 4% of the DV
  • Sugar: 4.4 g
  • Protein: 2.6 g
  • Vitamin C: 115% of the DV
  • Iron: 7% of the DV
  • Vitamin B6: 10% of the DV
  • Magnesium: 9% of the DV
  • Calcium: 8% of the DV

Vitamins and Minerals

Garden cress is an edible herb with many uses. Its Nutritional Facts show why it is so highly regarded in many cultures. It is a popular salad green, high in fiber and low in calories. It can be eaten raw or cooked.

The Nutrition Facts of Cress are based on a 2000-calorie diet for an average person. The recommended daily intake of each nutrient depends on your age, gender, activity level, and medical history. Nutritional information is provided for reference only and is subject to change. The images used for the Nutrition Facts of Cress are for illustration purposes only and may not depict a specific product.

Cress is high in antioxidants, including vitamin C and A, which help prevent disease. It is also rich in phytochemicals called glucosinolates, which help the body absorb nutrients and regulate energy supply. In addition, Cress has lots of fibre, which helps the digestive system function properly.

Cress is an excellent source of iron and helps strengthen the immune system. It is highly beneficial for lactating women because it stimulates milk production in the mammary glands. It also benefits pregnant women, as it contains high iron levels.

Health Benefits of Cress

Cress has many health benefits, from lowering cholesterol to preventing cardiovascular disease. It is high in Vitamin C, which helps prevent the common cold and is effective in preventing asthma. Its seeds also have hypoglycemic properties independent of insulin secretion. However, using cress seeds with caution and in small amounts is important.

The garden cress seeds are very nutritious and can be used in salads or soups. They are also a good source of iron, which helps prevent hair loss and makes hair shiny. Garden cress is also ideal for young women who are breastfeeding, as it helps build up their immune system.

Cress is a fast-growing plant that can be harvested within a few weeks of planting. During the seed leaf stage, Cress is delicious and can be eaten raw. The seedlings, also known as cress sprouts, are loaded with vitamins and minerals that help the body cope with menstrual irregularities. The seeds are also a good source of protein. They have antibacterial and antiscorbutic properties.

The seeds of Cress have a peppery flavor. They are a good source of iron, which is necessary to produce hemoglobin. They are also useful for treating anemia and for the digestive system.

Side Effects

While Cress is often touted for its health benefits and culinary appeal, it's important to know that there can be downsides to eating it. Even though it's usually safe for most people, some might have issues after eating it. Here are a few things to watch out for:

Allergic Reactions: Some people might be allergic to Cress because it's mustard-related. This could cause itching, swelling, trouble breathing, or even a serious allergic reaction called anaphylaxis. If you know you're allergic to mustard or other veggies like broccoli or kale, you should be careful with Cress, too.

Thyroid Problems: Cress contains goitrogens, which can interfere with thyroid function by stopping it from using iodine properly. This isn't usually a big deal if your thyroid is healthy and you eat a mix of foods, but if you have thyroid issues or don't get enough iodine, you might want to watch how much Cress you eat.

Tummy Troubles: Eating lots of Cress might upset your stomach, causing bloating, gas, or feeling queasy. This is more likely if you have a sensitive tummy.

Medicine Mix-ups: Some of the stuff in Cress might not play nice with certain medicines. For example, if you take blood thinners like warfarin, eating a lot of Cress might make it easier for you to bleed. If you're on meds, especially for your thyroid or blood, it's smart to talk to your doctor before loading up on Cress.

Kidney Stone Risk: Cress has oxalates, which can make kidney stones more likely in some folks. If you've had kidney stones before or are at risk for them, you might want to limit how much Cress you eat.

Pesticides: Cress could have leftover chemicals if it isn't grown without pesticides or washed well. Too much exposure to pesticides can cause health problems like cancer or trouble having babies. If you can, choose organic Cress, or give conventionally grown Cress a good rinse before eating it.

These side effects aren't super common, and they usually only happen to sensitive people or eat a ton of Cress. But, like with any food, it's smart to pay attention to how your body reacts. If you notice anything weird after eating Cress, it's a good idea to stop and chat with your doctor.

Tips for Choosing Cress

Choosing good Cress is key to getting the most out of it for your meals. Here's what to look for:

Looks: Get a Dress that looks fresh and green, without any wilted or yellow parts. Avoid any with brown spots or signs of going bad. Fresh Cress should be crunchy, not mushy.

Stems: Check the stems—they should be firm, not floppy or slimy. Fresh Cress has stems that snap when you bend them.

Smell: Give it a sniff. Fresh Cress smells clean and grassy, not musty or rotten. If it smells bad, it's probably gone off.

Organic or Not: If you can, go for organic Cress. It's grown without chemicals, which is better for you and the environment. But if organic isn't an option, regular Cress is still fine if you wash it well.

When to Buy: Cress is best in late winter and early spring. It might be available all year, but it's tastiest and freshest during its peak season. Buying local Cress when it's in season helps support local farmers and reduces pollution from transportation.


  1. If you're buying packaged Cress, check for damage or signs of it going bad.
  2. Avoid packages with holes, tears, or too much moisture inside.
  3. For the freshest Cress, look for a "sell by" or "use by" date that's a few days away.

With these tips, you can pick out the best Cress to add flavor and nutrition to your meals. Fresh Cress can brighten up any plate, Whether in salads, as a garnish, or in other dishes.

Tips for Preparing Cress

Getting Cress ready for your meals is pretty simple. Whether you're using it in salads, sandwiches, or just as a fancy decoration, here's how to do it:


  1. Before doing anything else, wash your Cress well.
  2. Put it in a strainer and rinse it under cold water.
  3. Keep swishing it until no more dirt or stuff is coming off it.

Drying: Once it's clean, pat your Cress dry with some paper towels or use a salad spinner if you have one. You don't want it to be too wet, or it'll make your food soggy.

Trimming: Remove any tough bits on your Cress with kitchen scissors or a sharp knife. You want only the soft leaves and stems.

Storing: To keep your Cress fresh, wrap it up loosely in some paper towels and put it in a plastic bag or container with holes. Stick it in the fridge, and it'll stay fresh for about a week.

Using it: You can put Cress in many different things, like salads, sandwiches, or even soups. It adds a nice spicy flavor. Don't cook it too long, or it'll lose its crunch.

Mixing it up: Try combining your Cress with other stuff to make it taste even better. It goes great with creamy dressings, tangy sauces, or nuts and cheese. You can pair it with fish, chicken, or eggs to make your meals more interesting.

With these tips, you'll be all set to enjoy your Cress in all kinds of tasty dishes.

Tips on Including Cress in Meal

Cress is a versatile vegetable that can be used in many dishes. It can be sautéed in butter until tender, stir-fried, or boiled with other greens. Cress can add a refreshing twist to your meal, whether in a salad or on the side of a steak. You can even add Cress to smoothies!

Garden cress is a nutritious addition to a healthy diet thanks to its high fiber and protein content. It also contains vitamin A, essential for the skin and the immune system. Garden cress is also high in vitamin C, which can help you stay healthy by preventing blood clots.

You can find fresh Cress at the grocery store. Look for lush, upright leaves. It does not have to be organic and should be stored in the refrigerator for two or three days. Store cress slightly damp to retain the most nutrients. After that, simply cut it up and use it as a garnish on bread, sandwiches, and salads.

Cress contains mustard and essential oils that fight cold and cough symptoms. It is also high in folic acid, which helps produce milk. It also has a high calcium content, which helps eliminate fluid and toxins. Moreover, Cress contains isothiocyanate, which helps relax the thyroid gland.


About the author

Homehealthup is an avid researcher with a deep love of health. She specializes in writing research and reviews on new and essential topics in fitness and nutrition by thoroughly analyzing products based on user reviews, personal experiences, and feedback from forums.

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