Garden cress (Lepidium sativum), also known as peppergrass or halim, is a fast-growing, peppery-tasting herb that has been cherished for centuries. Beyond its culinary appeal, garden cress is a nutritional and medicinal powerhouse, thanks to its rich chemistry.

Nutritional Chemistry of Garden Cress

Garden cress is packed with vitamins, minerals, and bioactive compounds.

Garden cress is a great source of ascorbic acid (vitamin C), a potent antioxidant that boosts the immune system and promotes healthy skin. Likewise, essential for blood clotting and bone health, vitamin K is abundantly present in garden cress.

Similarly, garden cress is rich in iron, making it a valuable plant-based source for preventing anemia. Important for bone and dental health, calcium is another key component of this herb. It also contains potassium that helps regulate blood pressure and supports muscle and nerve function.

Garden cress seeds contain significant amounts of protein, including essential amino acids, contributing to muscle repair and overall health.

Active Compounds and Their Health Benefits

The bioactive compounds in garden cress contribute to its wide range of health benefits.

Glucosinolates are sulfur-containing compounds that are responsible for the peppery taste of garden cress. Upon chewing or chopping, glucosinolates break down into bioactive products like isothiocyanates, which exhibit anti-inflammatory, antimicrobial, and cancer-preventive properties.

Phenols, such as flavonoids, are powerful antioxidants found in garden cress. They combat oxidative stress, reducing the risk of chronic diseases. The seeds of garden cress contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart health and reduces inflammation.

Found in the seeds, mucilage is a gelatinous substance that aids digestion, soothes the gastrointestinal tract, and helps in detoxification. Garden cress also contains carotenoids like lutein and zeaxanthin help in maintaining eye health and preventing age-related macular degeneration.

Garden Cress in Traditional Medicine

Garden cress has long been used in Ayurvedic and traditional medicine systems.

The mucilage in the seeds acts as a natural laxative, promoting healthy bowel movements. Garden cress seeds are believed to boost milk production in lactating mothers due to their phytoestrogen content. Isothiocyanates and other bioactive compounds help alleviate inflammation.

Studies suggest that compounds in garden cress may improve insulin sensitivity and help manage diabetes. Garden cress seeds are rich in iron and have hepatoprotective effects. As the seeds contain estrogen-like chemicals, they are also used to maintain a regular menstrual cycle. It also aids a nursing mother in sustaining the flow and production of breast milk that is rich in protein and iron.

Similarly, the glucosinolates offer antioxidant and detoxifying properties, supporting cellular health. Flavonoids reduce inflammation, enhance heart health, and strengthen immunity. Beta-carotene promotes eye health, supports the immune system, and protects against oxidative stress.

Chemistry of the Flavor Profile

The sharp, tangy flavor of garden cress is a result of its high glucosinolate content. When the plant cells are damaged (through cutting or chewing), the enzyme myrosinase converts glucosinolates into isothiocyanates, which are responsible for the pungent, mustard-like taste. This characteristic flavor makes garden cress a popular addition to salads, sandwiches, and soups.

Cooking and Nutrient Preservation

Cooking can influence the chemistry of garden cress, impacting both its flavor and nutritional value.

Consuming garden cress raw helps preserve heat-sensitive compounds like vitamin C and myrosinase. Cooking may retain some nutrients while reducing the intensity of its pungent flavor. While cooking increased fat and fibre content, it decreases the protein content.

Garden cress seeds contain a high concentration of fatty acids, oils and antioxidants, so, it is often used as a source of plant-based oil. They are also used to make dahiwala bread, omega-3-fatty acid–rich biscuits, health drinks, fortified burfi and chikki.

Conclusion: A Nutritional and Chemical Marvel

Garden cress is a perfect example of how chemistry meets nutrition. Its rich composition of vitamins, minerals, and bioactive compounds not only enhances its culinary versatility but also makes it a valuable herb for health and wellness.

Whether you’re adding its fresh leaves to a salad or incorporating its seeds into smoothies and baked goods, garden cress offers a unique blend of flavor and function. Next time you enjoy this humble herb, remember the complex chemistry working behind its vibrant taste and health benefits.

References:

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·       Rao, P. U., & Wadhwa, S. (2020). Garden cress seeds: Chemistry, medicinal properties, application in dairy and food industry – A review. *ResearchGate*. https://www.researchgate.net/publication/347651248

·       Salama, A. A., & Ahmed, A. M. (2019). Nutritional and health benefits of *Lepidium sativum* L. seeds – A review. *Zagazig Journal of Agricultural Research*, *46*(3), 861–876. https://zjar.journals.ekb.eg/article_48168.html

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