What are the health benefits of garden cress (Lepidium sativum)?

Garden cress microgreens on white background in the table garden ready for harvest

Lepidium sativum, also known as garden cress, is a fast-growing, flavorful plant used in cooking and traditional medicine around the world. This plant is characterized by its high nutritional content and its wide range of health benefits . This article aims to give you a comprehensive overview of the basics of Lepidium sativum, the differences between different types of cress, the health benefits, and practical tips for growing and harvesting.

General term :
Cress refers to a group of plant species of the genus Lepidium .

Well-known varieties :
The most well-known types of cress include garden cress (Lepidium sativum), watercress (Nasturtium officinale) and mustard cress (Lepidium latifolium).

What is the difference between the types of cress? :
These types of cress differ in their growing conditions, taste and uses. While garden cress prefers to grow in moist soil and moderate temperatures, watercress grows in standing or running water and has a slightly pungent taste. Watercress has thicker leaves and a more intense flavor, making it a popular ingredient in traditional medicine.

One of the most outstanding features of garden cress is its high content of vitamins and minerals . Studies have shown that the seeds of the plant are a rich source of vitamin A, vitamin C and also iron, making it an excellent addition to the diet, especially for people with nutrient deficiencies (Shah, Dudhat, & Gadhvi, 2021).

The antioxidant capacity of garden cress is also remarkable. Research suggests that the seeds and leaves of the plant contain a high concentration of phenols and flavonoids that can effectively fight free radicals . These antioxidant properties protect the body from oxidative stress and promote overall health (Sultan & Katib, 2021).

In addition, garden cress is being investigated in research for its potential therapeutic applications in the treatment of various chronic diseases . One study shows that extracts from the plant's seeds may help improve blood sugar regulation and lower blood lipid levels, making it a valuable natural aid in the treatment of metabolic syndrome (L'hadj et al., 2018).

Research also highlights garden cress's role in supporting digestive health . Its high fiber and mucilage content may help regulate digestion and relieve conditions such as constipation. The plant is also being studied for its antimicrobial properties, which may inhibit the growth of harmful bacteria in the digestive tract (Prajapati et al., 2014).

In conclusion, garden cress is not only a useful addition to the kitchen, but also potentially offers significant therapeutic benefits . Further research may uncover even more uses of this versatile plant, further increasing its importance in nutrition and medicine.
Garden cress offers numerous health benefits that make it a valuable addition to the diet. Daily consumption of garden cress can prevent various diseases and promote general health.

These findings were one of the motivations for the development of the table garden, which makes it possible to regularly consume healthy greens. A table garden can grow not only garden cress, but up to 20 other varieties . With a monthly subscription, you regularly receive a selection of seeds and microgreens, which makes it easier to access fresh and healthy plants.

We showed you in another article how you can grow cress yourself.

Credentials :

  • Shah, M. B., Dudhat, V. A., & Gadhvi, K. V. (2021).
    Lepidium sativum: A potential functional food .
  • Sultan, N. M., & Katib, R. (2021).
    Evaluation of Total Phenolic Content, Total Flavonoids Content, and Free Radical Scavenging Activity of Lepidium sativum L. Seeds and Leaves Planted in Syria.
  • L'hadj I, Azzi R, Lahfa F, Koceir EA, Omari N.
    The nutraceutical potential of Lepidium sativum L. seed flavonoid-rich extract in managing metabolic syndrome components.
    J Food Biochem. 2019 Mar;43(3)


    You can grow your own garden cress in just a few days using the table garden. You don't need a green thumb and growing it is clean and mess-free compared to growing it in soil.

    Buy the table garden now and harvest your first micgrogreens in 7 days.