Watercress is a peppery, leafy green packed with folate, calcium, vitamin C, and vitamin A. Its crisp texture and bold flavor make it a nutrient-dense addition to salads and cooked dishes. It's one of the more nutrient-rich leafy greens you can include during pregnancy.
Why it's good in pregnancy
Watercress's folate content supports healthy neural tube development, especially important in early pregnancy. Its calcium contributes to your baby's developing bones, while vitamin C supports immune health and iron absorption. Vitamin A in watercress also plays a role in healthy vision and organ development for your baby.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
CalciumContributes to your baby's developing bones and teeth.
Vitamin CSupports immune health and helps your body absorb iron from other foods.
Vitamin ASupports your baby's vision and organ development.
Serving ideas
Watercress salad with a light vinaigrette
Watercress added to sandwiches or wraps
Watercress lightly sautéed as a side dish
Watercress blended into soups
Watercress mixed into grain bowls
Safety
Wash thoroughly before use.
Wash watercress thoroughly under running water, separating the leaves to remove any grit or debris, since leafy greens can carry soil-based bacteria. Store it in the refrigerator, ideally wrapped loosely in a damp paper towel, and use within a few days for the best freshness. Trim any wilted or discolored leaves before eating. Whether eaten raw or lightly cooked, always give it a good rinse right before use.
Common questions
Is watercress safe to eat raw during pregnancy?Yes, as long as it is washed thoroughly before eating.
Why is watercress good for pregnancy?It's rich in folate, calcium, vitamin C, and vitamin A, all of which support your baby's development.
Can I eat watercress every day during pregnancy?Yes, it can be enjoyed regularly as part of a varied diet of leafy greens.
Did you know?
Watercress is considered one of the most nutrient-dense leafy greens available.
It grows naturally in and around flowing water, which is how it got its name.
Watercress has a peppery bite similar to arugula, coming from natural plant compounds.
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