Garden Cress is an edible related to the family of watercress, mustard and is known for its peppery, tangy flavour and aroma.

It is a winter perennial and the leaves are extensively used as a garnish in European foods like pasta, and sandwiches, while the tiny, nutty seeds are used in salads, soups and smoothies.

A mature Garden Cress plant produces white flowers and small seed pods, surprisingly all parts of garden cress are edible - leaves, stems, and seeds.

Garden Cress seeds are heaped with nutrients including iron, folate, Vitamin C, A, E, fibre and protein and include these in your daily diet to enjoy a broad spectrum of health benefits.

Also Checkout: 5 Fruits Abundant In Vitamin C To Bolster Immunity - Infographics

Health Benefits Of Garden Cress Seeds

Prevents Asthma

The symptoms of asthma can be remarkably lowered by taking Garden Cress seeds as the presence of an active compound aids in improving lung functions. Chewing Garden Cress seeds serve as a good expectorant that helps in treating cough and sore throat.

Improves Haemoglobin

Consuming Garden Cress seeds helps in improving haemoglobin levels in the long run and treats anemia. The richness of iron in Garden Cress seeds promotes the production of red blood cells.

Good For Gut Health

The abundance of fibre in Garden Cress seeds is a potent laxative that helps in relieving the symptoms of constipation and indigestion. Eating it regularly helps in regularizing bowel movements. It can also be given to children mixed with water to treat colic issues.

Regulates Menstruation

Garden Cress seeds are a natural way to normalize the irregular menstrual cycle. The phytochemicals in Garden Cress seeds are very similar to the estrogen hormone that helps in regularizing the cycle.

Boosts Memory

Garden Cress seeds are abundant in essential fats linolenic acids and arachidonic fatty acids and this combination of good fats functions as an excellent memory booster.

Good For Skin And Hair Health

Garden Cress seed paste mixed with honey is an excellent remedy to treat sunburn, irritated skin, and dry skin and soothe the skin. In addition, this blend can even be applied to your dry and chapped lips.

It is super rich in protein and other essential minerals such as iron and magnesium that prevent hair loss, you can either eat it or apply paste on the hair, for naturally shiny hair.

Promotes Production Of Breast milk:

Breast milk is extremely beneficial towards the young ones since it is ideal for their nourishment and strengthening of their immune system. Enriched with high amounts of protein and iron, garden cress seeds portray potent galactagogue properties. This is quintessential for lactating women as it boosts the secretion of milk from the mammary glands. Hence, breast-feeding mothers are encouraged to include food containing garden cress seeds to enhance milk production.

Also Read: Five Top Foods To Stimulate Lactation

Regulates Diabetes

The excellent anti-glycemic nature of these tiny seeds holds high significance in alleviating the blood sugar levels of the body. The presence of glue in the germinated seed coat that contains a phytochemical called lepidimoid shows a potent hypoglycemic property. The production of insulin from the pancreatic β-cells becomes active on taking garden cress seeds. It also helps to reduce the breakdown of starch into glucose which in turn leads to low blood glucose levels.

Facilitates Weight Loss

Thanks to the abundance of flavonoids, garden cress seeds help the body shed excess weight faster. Owing to the presence of fibre and essential nutrients, the addition of these seeds alongside regular diet satiates sudden hunger pangs and prevents overeating and hence can play a pivotal role in one’s weight loss regimen.

Bolsters Immunity

Imbued with a quarry of antioxidants and vitamins A and C, garden cress seeds offer an absolute remedy for improving the immune system, fighting microbes and shielding the body against various infections. It also portrays the presence of anti-microbial properties, which are extremely effective in preventing infections like fever, common cold, sore throat, and other respiratory anomalies.

Frequently Asked Questions

Can I Eat Garden Cress Seeds Daily?

Yes, garden cress seeds or Halim seeds can be consumed daily in moderate amounts. They are packed with nutrients like iron, calcium, vitamins, and antioxidants. Regular consumption can support overall health, but it's essential not to exceed the recommended quantity of about 1–2 teaspoons per day, as overconsumption may lead to side effects like gastrointestinal discomfort.

What Are The Benefits Of Garden Cress Seeds?

Helps prevent anemia and boosts hemoglobin levels.

High calcium content supports stronger bones.

Support hormonal balance and regulate menstrual cycle.

Contains antioxidants and vitamin C to strengthen the immune system.

High fiber content improves bowel movements.

It is used as an age-old remedy to promote milk production in breastfeeding mothers.

How To Add Garden Cress Seeds To My Diet Regimen?

Garden cress seeds can be incorporated into several ways to meal plan that boost nutrition and flavour.

Soak 1–2 teaspoons of seeds in water for 30 minutes and consume them directly.

Mix the soaked seeds in warm milk for an energy-packed hot drink.

Add them to your salads for a crunchy taste and nutritious boost.

Combine with jaggery and nuts to make nutrient-rich ladoos.

Blend them into your favourite smoothie or juice.

(This article is reviewed by M Sowmya Binu, Food and Health, Expert)

Author Profile

Soumita Basu:

Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.

References:

Garden cress seeds: a review on nutritional composition, therapeutic potential, and industrial utilization

Tabussam Tufail 1,2,3,✉, Tehreem Khan 2, Huma Bader Ul Ain 2, Sonia Morya 4, Mohd Asif Shah 5,6,7,

https://pmc.ncbi.nlm.nih.gov/articles/PMC11167195/

Garden cress (Lepidium sativum L.) Seed - An Important Medicinal Source: A Review,Snehal Doke

 https://www.researchgate.net/publication/301585561_Garden_cress_Lepidium_sativum_L_Seed_-_An_Important_Medicinal_Source_A_Review