Garden cress is a plant with high nutritional value because it helps get rid of phlegm and fights cancer due to its high antioxidant content. It also supports heart and blood vessel health, strengthens bones, and maintains healthy skin and eyes.
All parts of the plant—stems, seeds, and leaves—can be eaten and are often added to foods and salads. Seeds are commonly used, either roasted or cooked before eating.
Dr. Cynthia Al-Haj, a nutrition and food science expert, explains the benefits of garden cress as follows:
Benefits of Garden Cress for Respiratory Diseases
Garden cress is traditionally used to improve airway disorders like asthma and chronic obstructive pulmonary disease (COPD). Consuming garden cress seeds can significantly reduce asthma symptoms because they contain compounds that improve lung function. It acts as a good expectorant, helping treat cough and sore throat.
Garden cress seeds help reduce airway hyperactivity through their bronchodilator effects, which is why they’re used to manage highly active airway disorders such as cough and asthma.
They also support immunity, making them useful for treating colds, flu, and clearing phlegm. Garden cress seeds can be chewed directly or mixed with honey to help expel phlegm and soothe respiratory conditions.
Drinking boiled garden cress seeds helps dissolve and remove chest and lung phlegm.
Other Health Benefits of Garden Cress
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Menstrual Health: Contains plant chemicals similar to estrogen, helping regulate the menstrual cycle when taken regularly.
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Asthma: Reduces asthma symptoms and improves lung function in women with asthma.
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Immune Support: Rich in antioxidants and anti-inflammatory agents that strengthen the immune system and fight infections.
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Cancer Prevention: Helps neutralize free radicals, reducing the risk of cancer development.
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Respiratory Health: Treats cough, sore throat, cold, flu, and helps clear lungs of phlegm.
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Digestive Health: Acts as a natural laxative improving digestion and relieving constipation and indigestion.
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Blood Sugar Control: Helps regulate blood sugar levels, reducing the risk and managing diabetes.
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Anemia Treatment: Increases hemoglobin levels and treats iron deficiency anemia due to its high iron content.
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Skin Care: Treats sunburn, moisturizes skin, prevents dryness and inflammation.
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Bone and Joint Health: Treats arthritis, rheumatoid arthritis, and osteoporosis; reduces inflammation and pain; strengthens bones and accelerates fracture healing.
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Hair Health: Nourishes hair follicles, prevents hair loss, and improves scalp blood circulation.
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Memory Boost: Contains fatty acids that help enhance memory and brain function.
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Other: Acts as an appetite stimulant, treats kidney inflammation and stones, eliminates body odors caused by bacteria, relieves chronic diarrhea, and increases overall energy levels.
Garden Cress Combinations and Additional Uses
Garden Cress with Milk:
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Fights bacteria and viruses, improves respiratory health (especially asthma and cough), acts as a diuretic removing excess fluids, promotes wound and fracture healing, treats fever and blood clotting issues, improves digestive health, and supports bone and dental health. It also helps burn fat for weight loss.
Garden Cress with Dates:
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Aids digestion, improves bowel movements, reduces vitamin C deficiency, relieves menstrual pain, strengthens immunity, and protects against osteoporosis.
Garden Cress for Weight Loss
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Increases metabolism to burn accumulated fat and promotes weight loss.
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High fiber content improves digestion and increases feelings of fullness, reducing hunger.
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Enhances calorie burning and metabolic rate.
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Detoxifies the body and supports biological processes for weight loss.
Garden Cress for Bone and Joint Health
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Prevents osteoporosis, especially in women, due to its high calcium content.
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Reduces bone and joint pain and inflammation thanks to its vitamins (especially vitamin C).
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Rich in vitamin K, which promotes bone health by healing fractures, reducing arthritis inflammation, and preventing osteoporosis.
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Helps treat rheumatoid arthritis and alleviate back and neck pain.
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Strengthens bones and increases bone density to prevent fractures and weakness.
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