Cress

Nutrition per ~85 g · ¾ cup chopped

3.7 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.

What it feeds primary sources only

Systems

Pathways

Overview

Cress, comprising varieties like watercress and garden cress, has been consumed for centuries across Europe and Asia as both food and traditional medicine. This cruciferous vegetable is remarkably nutrient-dense for its low caloric content, providing over 500 mcg of vitamin K per 100g—exceeding most leafy greens. Its exceptional potassium content (606 mg/100g) supports cardiovascular health and blood pressure regulation, while its glucosinolate compounds convert to isothiocyanates during digestion, triggering cellular detoxification pathways. Cress also delivers substantial vitamin C for immune support and collagen synthesis, plus folate for methylation and DNA integrity—critical for longevity. The presence of choline supports cognitive function and hepatic health. Cress's low sodium and caloric density make it ideal for weight management while providing satiety through fiber and phytonutrients. Its bitter compounds stimulate digestive secretions, enhancing nutrient bioavailability. The leaves are best consumed raw or lightly cooked to preserve heat-sensitive glucosinolates and vitamin C, making cress a practical addition to longevity-focused dietary patterns emphasizing whole-food plant diversity.

Health benefits 5

Pairs with

• Pair with olive oil or avocado because fat-soluble vitamin K requires dietary lipids for optimal absorption and bioavailability
• Combine with citrus (lemon, lime) because vitamin C enhances iron absorption from cress, increasing bioavailability of non-heme iron for anaerobic endurance
• Pair with cruciferous vegetables (broccoli, cabbage) because combined glucosinolate load maximizes Phase II enzyme upregulation for enhanced detoxification
• Add to meals with fish or nuts because cress's folate and potassium synergize with omega-3s for anti-inflammatory cardiovascular support

In the kitchen

• Consume cress raw or with minimal heat (blanch <30 seconds) to preserve glucosinolates and vitamin C, which degrade rapidly during cooking
• Store unwashed cress in a sealed container with damp paper towels in the refrigerator; use within 3-4 days for peak glucosinolate content
• Chew thoroughly or blend cress into smoothies to rupture cell walls, activating the myrosinase enzyme that converts glucosinolates to bioactive isothiocyanates
• Add 1-2 cups fresh cress to salads, soups, or smoothie bowls daily; this provides ~1080 mcg vitamin K, exceeding the adequate intake in a single serving
• Grow cress indoors year-round in shallow containers with moist soil; homegrown cress matures in 2-3 weeks and offers peak nutrient density

When to eat it anytime

Cress is nutrient-dense with no contraindications for timing; however, consuming with lunch or dinner (alongside fat-containing foods) optimizes vitamin K absorption. Those on warfarin should maintain consistent daily intake to avoid INR fluctuations.

Breaks a fast

Individuals on anticoagulant therapy (warfarin) should maintain consistent cress consumption; sudden increases may interfere with anticoagulation. No contraindications for intermittent fasting protocols.