Watercress is an aquatic plant that belongs to the cabbage family. Its leaves and stems make up a part of a healthy balanced diet, and may provide a base for salads, or an addition to stir fries or soups. Like many vegetables, watercress contains nutrients such as dietary fiber, an essential part of a healthy diet. In addition, watercress also provides a source of vitamins essential for good health.
Vitamin A
Watercress contains vitamin A, also called retinol. It belongs to the family of fat-soluble vitamins, which, following consumption, are stored within your fat cells until they are needed. Vitamin A also accumulates within the retina of your eyes, where it makes up a portion of rhodopsin, a protein required for proper vision, according to the Linus Pauling Institute at Oregon State University. In addition, retinol helps support your immune system, promotes proper red blood cell development, and aids in cellular maturation. According to Watercress.co.uk, one serving of watercress provides 336 mg of vitamin A, or 42 percent of your recommended daily intake.
Vitamin C
Another vitamin found in watercress is ascorbic acid, or vitamin C. Vitamin C is a water-soluble vitamin which means that, unlike vitamin A, your body cannot store vitamin C and must continually receive the vitamin through the foods you eat. The University of Maryland Medical Center explains that vitamin C is an antioxidant -- it helps protect against cellular damage by neutralizing harmful chemicals called free radicals, which can contribute to cancer development and aging. Watercress provides a rich source of vitamin C, with one serving of the vegetable containing 50 mg of ascorbic acid -- 83 percent of your daily commended intake.
Folic
Watercress also provides a rich source of folic acid, or vitamin B9. The water-soluble vitamin plays a role in your body's metabolism, essential for the activation of chemicals and proteins needed to break down nutrients from your diet into usable fuel for your cells. The Linus Pauling Institute also indicates that folic acid is essential in generating nucleic acids, the building blocks with which your cells synthesize genetic material. A single serving of watercress provides around 36 mcg of folate, a form of folic acid, and provides 18 percent of your daily intake of vitamin B9.
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