Organic Upland Cress
Also known as: Lepidium sativum, Garden cress, Upland cress, Pepper cress
Overview
Lepidium sativum, commonly known as garden cress or upland cress, is a fast-growing, edible leafy green belonging to the Brassicaceae family. It is cultivated for its peppery-flavored leaves and seeds, which are rich in various nutrients and bioactive compounds. Garden cress is used culinarily and is recognized for potential health benefits, including antioxidant, anti-inflammatory, and anticancer properties. It is a source of vitamins A, C, and K, as well as essential fatty acids and minerals like calcium and iron. The seeds are rich in protein and omega-3 fatty acids. Research is ongoing, with animal and some human studies suggesting potential benefits, but more comprehensive clinical trials are needed to confirm these findings. It is often included in vegetarian and health-focused diets for its nutritional value.
Benefits
Garden cress exhibits several potential health benefits supported by varying degrees of evidence. Its antioxidant activity is notable, with studies showing up to 56% inhibition of oxidative stress in cell cultures. Animal studies suggest it may aid in cholesterol management by reducing total and LDL cholesterol while increasing HDL cholesterol. Phytochemicals like flavonoids and phenolic acids contribute to its anti-inflammatory properties, demonstrated in various studies. Test-tube studies indicate potential anticancer effects by reducing the viability of cancer cells. Additionally, research suggests garden cress may enhance milk production in lactating rabbits, indicating potential benefits for nursing mothers. However, more large-scale human trials are needed to confirm these effects in human populations.
How it works
The health benefits of garden cress are primarily attributed to its rich phytochemical profile. These compounds, including antioxidants, scavenge free radicals, reducing oxidative stress. Bioactive components interact with the immune system and metabolic pathways involved in cholesterol metabolism. While specific molecular interactions require further investigation, garden cress targets inflammatory mediators and pathways involved in lipid metabolism. The bioavailability of nutrients can be influenced by preparation methods; for instance, cooking may enhance the availability of certain antioxidants. Further research is needed to fully elucidate the mechanisms of action and specific molecular targets.
Side effects
Garden cress is generally considered safe for consumption, with no significant adverse effects reported in the literature. Common side effects have not been documented in human studies. However, some individuals may experience gastrointestinal discomfort when consumed in large amounts. Rare side effects have not been reported. While no significant drug interactions have been documented, caution is advised when combined with anticoagulant medications due to its vitamin K content. Individuals with allergies to cruciferous vegetables should avoid garden cress. Pregnant and lactating women may benefit from garden cress, but further research is needed to confirm safety and efficacy in these populations.
Dosage
While a minimum dose of 3% garden cress seeds in the diet has shown benefits in animal studies, for general health benefits, a daily intake of 10-20 grams of fresh leaves or 1-2 grams of seeds is suggested. There is no established maximum safe dose, but moderation is recommended. Incorporating garden cress into meals can enhance nutrient absorption. Fresh leaves can be used in salads, while seeds can be consumed as a supplement or added to smoothies. Cooking methods may affect nutrient absorption; lightly steaming may enhance bioavailability. Vitamin C may enhance the absorption of iron from garden cress.
FAQs
How can I incorporate garden cress into my diet?
Garden cress can be easily added to salads, sandwiches, and soups. Fresh consumption is recommended for maximum nutrient retention. Seeds can be sprinkled on dishes or added to smoothies.
Is garden cress safe for everyone?
Garden cress is safe for most individuals, but those with allergies to cruciferous vegetables should exercise caution. If you have any concerns, consult with a healthcare provider.
When is the best time to consume garden cress?
Consuming garden cress with meals may enhance nutrient absorption. It can be included in any meal throughout the day to provide health benefits.
What benefits can I expect from consuming garden cress?
Regular consumption may lead to improvements in antioxidant status and potential cholesterol management. Individual results may vary based on overall diet and health.
Is it necessary to consume large quantities of garden cress to see benefits?
Even small amounts of garden cress can contribute to overall health. Regular, moderate consumption is more important than consuming large quantities infrequently.
Research Sources
- https://www.healthline.com/nutrition/garden-cress-seeds – This article from Healthline provides a general overview of garden cress seeds, highlighting their nutritional content and potential health benefits. It discusses the vitamins, minerals, and antioxidants found in garden cress, suggesting its role in promoting overall health and well-being.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11606222/ – This systematic review examines the antioxidant and anti-inflammatory properties of garden cress, noting its potential benefits for cholesterol management and cancer prevention. The review acknowledges that most studies are animal-based, indicating a need for more human trials to confirm these findings and assess the quality of evidence.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11167195/ – This randomized controlled trial on pregnant rabbits found that supplementation with garden cress seeds improved milk fat content and protein levels. While the study demonstrates potential benefits for lactation, it is important to note that animal models may not directly translate to human outcomes, limiting the applicability of these findings to human populations.
Supplements Containing Organic Upland Cress

Pure Food Women's 50+ Multivitamin & Mineral
Natural Factors Whole Earth & Sea

Pure Food Men's Multivitiamn & Mineral
Natural Factors Whole Earth & Sea

Pure Food Women's Multivitamin & Mineral
Natural Factors Whole Earth & Sea

Pure Food Men's 50+ Multivitamin & Mineral
Natural Factors Whole Earth & Sea

Pure Food Horseradish Respiratory Support
Natural Factors Whole Earth & Sea

Women's Multivitamin & Mineral
Natural Factors Whole Earth & Sea

Pure Food Men's 50+
Natural Factors Whole Earth & Sea

Pure Food Women's 50+ Multivitamin & Mineral
Natural Factors Whole Earth & Sea

Pure Food Men's Multivitamin & Mineral
Natural Factors Whole Earth & Sea
Recommended Articles

Best Antioxidant Ingredients Explained
Vitamins C and E, selenium, and beta-carotene are key effective ingredients in antioxidant supplements, offering varied health benefits.

Top Bioavailable Protein Powders: A Buyer’s Guide
Bioavailability in protein powders is key for muscle synthesis, with whey protein leading at a 70-80% rate.

Boost Vitamin D: Foods, Supplements & Benefits
Increase vitamin D through fatty fish, fortified foods, supplements, and understanding its health benefits and recommended intake.

Best Ingredients for Hormonal Balance
Foods rich in phytoestrogens, certain nutrients, and dietary strategies can significantly improve hormonal balance.