Garden Cress

Botanical

What is it

Garden cress (Lepidium sativum), known as chandrashoor in Ayurveda, is a peppery leafy green and a source of edible seeds. The seeds are traditionally used in South Asian medicine for general nutrition and women's health.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Iron and nutrient intake

Limited Evidence

Garden cress seeds are an iron-rich, nutrient-dense food. Small studies in iron-deficient populations suggest benefits for hemoglobin levels.

How it works

Garden cress seeds are rich in protein, fiber, iron, calcium, and omega-3 fatty acids (alpha-linolenic acid). The leaves provide vitamin C, vitamin K, carotenoids, and glucosinolates. Traditional uses include support for lactation, postpartum recovery, and general nutrition. The seeds form mucilage when soaked, providing a soluble fiber effect.

Dosage

Seeds: 5-15 g per day in traditional Ayurveda. Leaves: typical leafy green portions in food. No defined supplement dose.

When and how to take it

Eat leaves as a salad green or garnish at any meal. Soaked seeds are traditionally taken once or twice daily with water or milk.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Seeds (soaked or ground)

Traditional Ayurvedic preparation.

Mucilage forms when soaked; nutrient-dense

Fresh leaves

Used as salad green.

Vitamins and glucosinolates retained

Safety

Generally well-tolerated as a food. Large amounts of garden cress seeds during pregnancy are traditionally avoided because of theoretical uterine-stimulating effects.

Who should be cautious

Avoid large seed doses during pregnancy. Otherwise generally safe in pregnancy and breastfeeding at food levels (small culinary amounts).

Interactions

Vitamin K content (leaves) can interact with warfarin if intake varies. Iron content can interact with thyroid hormone absorption if taken simultaneously.

Food sources

Garden cress seeds

Amount
1 tbsp (~10 g)
%DV
—

Garden cress leaves

Amount
1 cup
%DV
—

Frequently asked questions

Are garden cress seeds the same as watercress?⌄

No. Watercress is Nasturtium officinale. Garden cress (Lepidium sativum) is a different plant but in the same broad family.

Can I take garden cress seeds while pregnant?⌄

Traditional sources advise against large doses in pregnancy. Small culinary amounts are generally fine.

References

Garden Cress on Wikidata — Wikidata link

Garden Cress on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Garden Cress (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.