Garden cress (Lepidium sativum), an edible herb from the Brassicaceae family, shares its botanical lineage with well-known vegetables like cabbage, cauliflower, and Brussels sprouts. This herb, which thrives in Southwest Asia and Egypt, is often referred to by various names such as halim, chandrasura, and holan. Traditionally, garden cress has been valued for its medicinal properties, having been used to alleviate ailments such as coughs, diarrhea, vitamin C deficiency, weakened immunity, and constipation. In contemporary times, this versatile herb is cultivated extensively in regions like India, Europe, and Australia, with its seeds being the primary focus of harvest, although its oils, roots, and leaves also offer numerous applications. Garden cress is celebrated for its distinct peppery and tangy flavor, complemented by a delightful aroma. Moreover, it stands out as a powerhouse of nutrition, making it a valuable addition to various diets.

Here, we present 10 remarkable health benefits of garden cress that highlight its importance in both culinary and health contexts.

1. Nutrient-Rich Wonder

Garden cress, known as halim in India, is remarkably low in calories while being abundant in essential nutrients. A standard serving size of 100 grams reveals:

  • Calories: 32
  • Carbohydrates: 6 grams
  • Protein: 2.6 grams
  • Fat: 0 grams
  • Fiber: 1 gram
  • Potassium: 12% of the Daily Value (DV)
  • Vitamin A: 20% of the DV
  • Vitamin C: 78% of the DV
  • Vitamin K: 904% of the DV

This herb stands out for its exceptionally low carbohydrate content and absence of fat, while also contributing a modest amount of dietary fiber. Moreover, it is a valuable source of potassium and vitamin A, along with an impressive level of vitamin C. Like many leafy greens, garden cress is particularly high in vitamin K, which is vital for maintaining healthy blood clotting and supporting bone integrity.

2. Potential to Enhance Bone Health

Garden cress, known as halim in India, is an exceptional source of vitamin K, a crucial fat-soluble vitamin that plays a significant role in the processes of bone formation, breakdown, and nutrient absorption. This nutrient is particularly vital for the bone protein osteocalcin, which utilizes vitamin K to bolster bone formation and enhance strength. Research indicates that inadequate levels of vitamin K have been linked to an increased risk of bone fractures among adults in various regions, including Asia and Europe. Furthermore, sufficient intake of vitamin K is essential for safeguarding against ailments such as osteoporosis, a condition often related to aging and nutrient deficiencies that leads to weakened bones and a heightened risk of fractures.

3. Potential Benefits for Immune Health

Incorporating foods rich in vitamin C such as garden cress (halim) into your diet could play a significant role in enhancing your body's ability to fend off illnesses and bolster immune function. This is primarily because vitamin C acts as a potent antioxidant, which helps to shield your body from oxidative stress, ultimately reducing the likelihood of inflammation. When inflammation levels are lower, the risk of developing chronic conditions such as diabetes, high cholesterol, and heart disease may also decrease.

Moreover, vitamin C contributes to lowering the risk of infections by targeting and eliminating harmful microbes—bacteria that can invade your body—as well as dead cells that may lead to tissue damage. With its rich vitamin C content, garden cress can thus support immune health, helping to minimize your chances of infection and disease.

4. Potential Benefits for Weight Management

Garden cress, known as halim in India, is remarkably low in calories, containing just 16 calories per 100 grams (approximately 2 cups when raw). This characteristic makes it a fantastic food option for those aiming to shed some pounds. Studies indicate that successful weight loss occurs when individuals maintain a negative calorie balance, which can be achieved by either consuming fewer calories than the body expends or by increasing calorie expenditure through physical activity. By substituting high-calorie foods with low-calorie alternatives like garden cress, you can effectively reduce your overall calorie intake. The beauty of such foods lies in the fact that you can enjoy large portions without significantly impacting your daily caloric limits.

Moreover, research highlights that diets rich in protein and low in carbohydrates can facilitate weight loss by promoting feelings of fullness, thus leading to decreased calorie consumption. Given that garden cress and numerous other non-starchy vegetables boast low carbohydrate content, they align perfectly with these dietary strategies. It’s beneficial to combine these greens with high-protein foods such as chicken, lean beef, beans, and fish to enhance satiety.

5. Potential Protection Against Toxins

Garden cress (halim) may offer protective benefits against harmful compounds, including heavy metals. These metals, particularly aluminum, are commonly found in a variety of products such as cosmetics, pharmaceuticals, vaccines, and even environmental pollutants that we encounter daily. The accumulation of aluminum in bodily tissues can lead to several adverse health effects over time, including oxidative stress and compromised liver functioning. Research conducted on 50 rats exposed to aluminum demonstrated significant damage to their liver and kidney functions. However, those rats that received garden cress alongside or after aluminum exposure showed a remarkable restoration of liver and kidney health, returning to nearly normal levels. Although garden cress appears to provide some degree of protection for the liver and kidneys, it is important to note that further extensive studies involving human subjects are necessary to validate these findings.

6. Potential Benefits for Heart Health

Garden cress seeds (halim) are believed to have a positive impact on heart health, primarily due to their well-balanced ratio of omega-3 to omega-6 fatty acids. These seeds are rich in essential fatty acids, comprising approximately 32% alpha-linolenic acid (ALA), an omega-3 fatty acid, and around 12% linoleic acid (LA), an omega-6 fatty acid. Since the human body cannot synthesize these vital nutrients, they must be obtained through dietary sources or supplements.

In many Western diets, there tends to be a higher consumption of omega-6 fatty acids compared to omega-3s, creating an imbalance that can lead to chronic inflammation. Diets that are excessively high in omega-6s can potentially diminish the anti-inflammatory properties of omega-3s. While the exact relationship between these fatty acids remains somewhat unclear, it is crucial to maintain a healthy balance between omega-3s and omega-6s to mitigate the risk of heart disease, largely due to the impact this balance has on inflammation.

7. Potential Benefits for Diabetes Management

The inclusion of garden cress (Lepidium sativum, known as halim in India) in your diet may offer promising benefits for lowering blood sugar levels, which is essential for effective diabetes management. Recent findings from a study conducted on rats indicated that those who consumed garden cress exhibited a notable decrease in fasting blood sugar and insulin resistance when compared to a control group. These changes are significant as they suggest enhanced control over diabetes.

Moreover, the vitamin K content found in garden cress may play a role in enhancing diabetes management. In a controlled 4-week study involving 82 women diagnosed with prediabetes, participants received either 1,000 mcg of vitamin K or a placebo daily. The results showed that those receiving vitamin K experienced improved insulin sensitivity and a reduction in blood sugar levels.

Despite these encouraging findings, it is important to note that specific studies directly examining the effects of garden cress on diabetes management in humans are currently lacking. While garden cress shows potential in improving diabetes control by lowering fasting blood sugar and insulin resistance, further research is necessary to confirm these benefits in human subjects.

8. Potential Anticancer Properties

Research conducted in laboratory settings suggests that garden cress (halim) may possess various anticancer benefits. In one notable study, leukemia cancer cells were treated with garden cress extract. The findings revealed that as the concentration of garden cress extract increased, there was a marked decline in the number of viable cancer cells, while the count of healthy cells correspondingly rose. Another laboratory investigation focusing on liver cancer cells indicated that the application of garden cress extract had a significant impact on suppressing gene expression, which in turn curtailed tumor growth. The results showed that higher concentrations of garden cress extract were increasingly toxic to liver cancer cells. Despite these promising results, further research is essential to draw definitive conclusions.

9. A Rich Source of Vitamin A

One cup (100 grams) of garden cress (halim) delivers approximately 20% of the Daily Value (DV) for vitamin A, a crucial nutrient that your body is unable to synthesize independently, necessitating its intake through the foods you consume. This essential vitamin plays a vital role in enhancing your vision in low-light situations, allowing you to perceive your surroundings even in dimly lit environments. Furthermore, research suggests that adequate intake of vitamin A may provide protective benefits against certain types of cancer. In addition to its vision benefits, vitamin A supports immune function by promoting the growth and differentiation of helper T cells, which are pivotal for your body’s immune response. With its commendable vitamin A content, garden cress stands out as a beneficial addition to your diet, potentially aiding low-light vision, offering cancer protection, and contributing to a robust immune system.

10. Potential Benefits for Breast Milk Production

Research indicates that garden cress (halim) is rich in vital vitamins and minerals that contribute to the development of breast tissue and enhance breast milk quality. This herb is known to stimulate the secretion of prolactin, a key hormone responsible for milk production. Additionally, garden cress aids in triggering the let-down reflex, which facilitates the flow of breast milk. However, it is important to note that further studies are required to fully understand its effects.

For nursing mothers, maintaining a well-rounded diet is essential. This should include protein, dairy products, whole grains, fruits, and vegetables, and incorporating garden cress can be beneficial. While garden cress shows promise in promoting milk production and providing crucial nutrients for breast milk, more comprehensive research is still needed to confirm these benefits.

The Bottom Line

Garden cress (halim) — including both its leaves and seeds — offers a variety of health advantages. This petite herb is remarkably low in calories while being rich in vital nutrients such as vitamins A, C, and K, in addition to omega-3 fatty acids.

Consequently, it may support immunity, aid in disease prevention, assist with weight management, enhance organ function, reduce inflammation, promote heart health, and help manage diabetes. Furthermore, garden cress is believed to have potential anticancer properties and may support breast milk production.

Its peppery flavor makes garden cress a delightful and nutritious addition to dishes such as soups, salads, or sandwiches.