Vegetable

Cress

Health
ScoreA+

Cress is a nutrient-dense leafy green vegetable exceptionally high in vitamin K, potassium, and glucosinolates, compounds with established anti-inflammatory and potential cancer-preventive properties.

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Why Cress scores 93

Nutrient density35

Protein quality11

Fiber content8

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 384%Vitamin C 65%Manganese 20%Riboflavin 17%Folate 17%

Nutrition

per_100g

Calories

2.6g

Protein

5.5g

Carbs

0.7g

Fat

1.1g

Fiber

Health benefits

Supports bone health and cardiovascular calcification prevention

strong evidence

Vitamin K activates osteocalcin and matrix Gla-protein, essential for bone mineralization and preventing arterial calcification, reducing fracture and cardiovascular disease risk

Enhances detoxification and may reduce cancer risk

moderate evidence

Glucosinolates convert to isothiocyanates, which activate Phase II detoxification enzymes and induce apoptosis in precancerous cells

Regulates blood pressure and reduces cardiovascular disease risk

strong evidence

High potassium content (606 mg/100g) counters sodium effects on blood vessels, supporting vasodilation and reducing hypertension risk

Supports cognitive function and reduces neuroinflammation

moderate evidence

Choline and folate support acetylcholine synthesis and methylation reactions; glucosinolates reduce neuroinflammatory pathways implicated in cognitive decline

Promotes antioxidant defense and immune resilience

strong evidence

Vitamin C boosts glutathione synthesis and immune cell function; phenolic compounds neutralize reactive oxygen species and support interferon production

Pairs well 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

Practical tips

·Best timing: 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.
·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