Major Health Benefits of  Solack Garden Cress Health Drink Mix

1. Packed with nutrients

2. Boost bone health

3. Support immune health

4. Promote weight loss

5. Protect against toxins

6. Promote heart health

7. Aid diabetes management

8. It has anticancer properties

9. Relatively high in vitamin A

10. It helps in breast milk production

11. Treats constipation & indigestion

12. Regulates the menstrual cycle

13. Boosts iron & haemoglobin

14. Treats cough & asthma

15. Loaded with fibre

16. Helps in curing anaemia

17. Aids in lactation

18. Maintains blood glucose levels

19. Helps in fighting inflammation

20.It helps the insulin to function properly

1. Packed with nutrients

Garden cress is low in calories but loaded with nutrients. One cup (50 grams), raw, contains 

• Calories: 16
• Carbs: 3 grams
• Protein: 1.3 grams
• Fat: 0 grams
• Fiber: 0.5 grams
• Potassium: 6% of the Daily Value (DV)
• Vitamin A: 10% of the DV
• Vitamin C: 39% of the DV
• Vitamin K: 452% of the DV

As you can see, this herb is naturally low in carbs and fat-free. It also provides a small amount of fiber.

Plus, it boasts moderate amounts of potassium and vitamin A, as well as a significant amount of vitamin C, like many leafy green vegetables. It’s especially rich in vitamin K, a crucial nutrient for blood clotting and bone health 

Garden cress is especially rich in vitamin K. It’s also low in calories and carbs, in addition to providing other vitamins and minerals.

2. Boost bone health

Garden cress is a very rich source of vitamin K, a fat-soluble vitamin involved in bone formation, breakdown, and nutrient absorption. In particular, the bone protein osteocalcin relies on this vitamin to increase bone formation and strength.  

Insufficient vitamin K levels are associated with bone fractures in Asian and European adults

Vitamin K intake is essential to protecting against conditions like osteoporosis, which may be caused by aging and nutrient deficiencies. This condition weakens your bones, increasing the risk of fractures 

Garden cress may help keep your bones strong since it’s incredibly rich in vitamin K.

3. Support immune health

Eating vitamin C-rich foods like garden cress may help your body ward off sickness and improve immune function.

That’s because vitamin C functions as an antioxidant to protect against oxidative stress, thereby lowering your risk of inflammation. In turn, lower levels of inflammation may safeguard you from conditions like diabetes, high cholesterol, and heart disease 

Plus, this vitamin helps prevent harmful pathogens from entering the outermost organ of your body, the skin. Without enough vitamin C, your body doesn’t produce enough collagen, a major component of your skin, and may heal more slowly from wounds

Vitamin C also helps reduce your risk of infection by helping kill off microbes, harmful bacteria that have entered your body, as well as dead cells that can cause tissue damage.

As a good source of vitamin C, garden cress may aid immune health by reducing your risk of infection and disease.

4. Promote weight loss

With only 16 calories per 1 raw cup (50 grams), garden cress is a low-calorie food that may even promote weight loss.

Research shows that weight loss is successful when you achieve a negative calorie balance, either by eating fewer calories than you burn or expending more calories through physical activity 

Replacing high-calorie foods with low-calorie foods may help lower your calorie intake. Notably, you can eat a lot of these foods without adding much to your daily calorie intake.

Research also suggests that high-protein, low-carb diets aid weight loss by helping you feel full, thereby reducing your calorie intake 

Since garden cress and many other non-starchy vegetables are naturally low in carbs, they’re suitable for these diets. Still, you should pair these foods with high-protein items like chicken, lean beef, beans, and fish 

Garden cress may support weight loss because it’s low in calories and carbs, helping you feel full.

5. Protect against toxins

It’s possible that garden cress protects against toxic compounds like heavy metals. Heavy metals like aluminum are present in cosmetics, medications, vaccines, and fumes, any of which you may commonly come into contact with 

Because aluminum accumulates in your body tissues, you may eventually experience adverse reactions, such as oxidative stress and poor liver function 

In a study of 50 rats given aluminum, this heavy metal significantly damaged liver and kidney function. Yet, the groups of rats receiving garden cress after or alongside aluminum saw their liver and kidney function restored to almost normal 

In a test-tube study, human liver cells preexposed to toxic hydrogen peroxide were then exposed to garden cress extract. The extract inhibited oxidative stress by 56% and prevented cell death by 48% 

Still, while garden cress may help protect the liver and kidneys, more rigorous human studies are needed.

Animal studies indicate that garden cress may safeguard against heavy metals like aluminum, while test-tube studies suggest a protective effect on the liver. Still, human research is lacking.

6. Promote heart health

Garden cress seeds may promote heart health due to their balanced ratio of omega-3 to omega-6 fatty acids.  

Garden cress seeds contain 32% alpha-linolenic acid (ALA), an omega-3, and 12% linolenic acid (LA), an omega-6. Both are essential fatty acids that the body cannot make, so you must get them from food or supplements 

Your body also uses ALA and LA to make essential fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), though its ability to convert these fatty acids into EPA and DHA is low 

The typical Western diet is higher in omega-6s than omega-3s, an imbalance that leads to chronic inflammation. In fact, diets rich in omega-6s may reduce the anti-inflammatory benefits of omega-3s. Although the relationship between these fatty acids isn’t entirely understood, maintaining a healthy balance of omega-3s to omega-6s is crucial for reducing your risk of heart disease. This is due to the effects of this ratio on inflammation. 

In animal studies, ALA has been shown to reduce heart injury and heart cell death when there’s inadequate blood flow to the heart 

However, specific studies on garden cress are lacking.

Garden cress seeds may improve heart health by increasing your intake of the omega-3 fatty acid ALA.

7. Aid diabetes management

Garden cress may help lower blood sugar levels to help manage diabetes.

In a study in rats, those that ate garden cress had significantly reduced levels of fasting blood sugar and insulin resistance, compared with a control group. Both of these indicators suggest improved diabetes control. Insulin resistance occurs when your body stops responding to the effects of the hormone insulin.

The study also reported reduced total cholesterol, triglycerides, and LDL (bad) cholesterol, alongside increased HDL (good) cholesterol 

Plus, garden cress’s vitamin K content may help manage diabetes.

In a 4-week study, 82 women with prediabetes were given 1,000 mcg of vitamin K or a placebo daily. Those in the vitamin K group experienced improved insulin sensitivity and decreased blood sugar levels 

All the same, keep in mind that specific studies on garden cress’s effects in people with diabetes aren’t available 

Garden cress may improve diabetes control by reducing fasting blood sugar levels and insulin resistance, though human research is lacking.

8. It has anticancer properties

Test-tube studies indicate that garden cress may have several anticancer benefits.

One such study exposed leukemia cancer cells to garden cress extract. The results found that as concentrations of garden cress extract increased, the number of living cancer cells decreased, and the number of healthy cells also increased 

Another test-tube study in liver cancer cells showed that garden cress extract significantly suppressed gene expression, thereby reducing tumor growth. The more potent the concentration of garden cress extract, the more toxic it was to liver cancer cells (29

All the same, further research is needed.

Test-tube studies show that garden cress may have anticancer effects, though human studies are lacking.

9. Relatively high in vitamin A

One cup (50 grams) of garden cress provides 10% of the DV for vitamin A, which your body cannot make on its own. As such, you must get it from your diet.

This vitamin is necessary for aiding low-light vision, which allows you to see in limited light conditions 

Studies also indicate that getting enough vitamin A in your diet may safeguard against some forms of cancer 

Furthermore, this vitamin provides immune benefits by helping to multiply and differentiate helper T cells, which aid your body’s autoimmune response 

Garden cress is relatively high in vitamin A, which may support low-light vision, cancer protection, and a healthy immune response.

10. It helps breast milk production

One review suggests that garden cress provides essential vitamins and minerals for breast milk and breast tissue growth

It also helps stimulate prolactin, a major hormone that stimulates milk production. Moreover, this herb helps trigger the let-down reflex, which causes breast milk to flow 

All the same, more research is needed.

If you’re nursing, be sure to follow a balanced diet that includes protein, dairy, whole grains, fruits, and vegetables, of which garden cress can be a part 

Garden cress may help stimulate breast milk production, as well as provide several essential breast milk nutrients, though more studies are necessary.

11. Treats constipation & indigestion

Garden cress seeds, rich in fiber, are often used to alleviate constipation and indigestion. Their fiber content helps to regulate bowel movements and cleanse the digestive tract. Additionally, they can be used to treat colic in infants by gently clearing the digestive tract. 

Here's how garden cress seeds can help with constipation and indigestion:

• Fiber Content:
  Garden cress seeds are a good source of dietary fiber, which adds bulk to the stool and helps to stimulate bowel movements. 
• Mucilage:
  The mucilage found in the seed coating can act as a gentle laxative, helping to soften stools and make them easier to pass. 
• Stimulating Appetite:
  Garden cress seeds can help stimulate appetite and improve overall digestive function. 
• Cleansing the Digestive Tract:
  Regular consumption of garden cress seeds can help to cleanse the digestive tract and relieve symptoms of indigestion and constipation. 
• Potential for Colic Relief:
  The gentle action of garden cress seeds can help relieve colic in infants by clearing the digestive tract. 
  

12. Regulates the menstrual cycle

Regulation of the menstrual cycle is very important in females, especially if you are planning pregnancy. Garden cress seeds are really helpful in regularizing the menstrual cycle as they contain compounds that are similar to estrogen, which are responsible for regulating the menstrual cycle in females. The seeds create an optimum hormonal environment for menstruation to start and also help in keeping them regulated.

13. Boosts iron & haemoglobin

Garden cress seeds are a good source of iron and can be helpful in boosting iron levels and hemoglobin, particularly in individuals with iron deficiency anemia. They are rich in iron, as well as other essential nutrients like vitamins A, C, and E. 

High Iron Content:
Garden cress seeds are a good source of non-heme iron, which is a type of iron that is readily absorbed by the body. 
Iron Absorption:
They may also contain compounds that help improve iron absorption. 
Hemoglobin Production:
Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. 
14. Treats cough & asthma

Garden cress seeds have been traditionally used for treating cough and asthma, and research suggests they may be helpful for these conditions. They contain active compounds that can aid in improving lung function and reducing the symptoms of asthma. Chewing the seeds can act as a good expectorant, helping to treat cough and sore throat. 

Asthma:
Research indicates that garden cress seeds can improve respiratory function in individuals with bronchial asthma. A study found that patients with mild to moderate asthma who took finely powdered garden cress seeds orally three times a day for four weeks showed significant improvements in pulmonary function. 
Cough:
Garden cress seeds are considered a good expectorant, which can help to loosen and clear mucus from the airways, making it easier to cough up phlegm
15. Loaded with fibre

Garden cress seeds are loaded with fiber, making them a valuable addition to a healthy diet. These are also packed with other nutrients like protein, iron, calcium, folate, and vitamins A and C. 

Here's a more detailed look at why they're considered a "fiber powerhouse":

• High Fiber Content:
  Garden cress seeds are rich in dietary fiber, which is crucial for digestive health. 
• Digestive Benefits:
  The fiber helps regulate bowel movements, relieving constipation and promoting a healthy digestive system. 
• Nutrient Density:
  Beyond fiber, they provide protein, iron, calcium, and vitamins, contributing to overall health and well-being.

16. Helps in curing anaemia

Anemia is considered one of the most common problems, especially in females. It is characterized by low levels of hemoglobin due to a deficiency of iron in the body.  Garden cress seeds are the richest source of iron, providing 100 mg of iron per 100gm. Hence, for people with low levels of iron and folate, these will help in increasing the hemoglobin levels by promoting the production of red blood cells and overcoming iron deficiency anemia. The seeds also contain vitamin B6, which is also required to create hemoglobin in the body.

17. Aids in lactation

Consumption of garden cress seeds during lactation is extremely useful because it plays an important role in initiating and maintaining the production of breast milk. The seeds help in the growth and development of the mammary glands and are also responsible for increasing the levels of FSH, LH, progesterone, estrogen, and prolactin, which help in breast milk production. The seeds are also high in protein, and due to these properties, new mothers are advised to consume them regularly.

18. Maintains blood glucose levels

The seeds play an important role in reducing blood sugar levels. The fiber present in the seeds slows down the rate of absorption of glucose, which helps in reducing sugar levels. Its fat-reducing property is also known as an important factor for the prevention of increased blood sugar levels. Fats act as a barrier to insulin and suppress their activity, resulting in an increase in blood sugar levels.

19. Helps in fighting inflammation

Garden cress seeds contain good amounts of vitamin A, which helps in fighting the infection that causes damage to the cells and tissues of the body. Vitamin A prevents the cells from becoming overactive and also helps in reducing the risk of certain types of food allergies by reducing the reaction that occurs due to an allergy, thereby reducing inflammation. Reduced inflammation is connected with a lower risk of diseases like Alzheimer’s and Parkinson’s disease.

20. It helps the insulin to function properly

Garden cress seeds help in reducing the fat content of the body, they help the insulin to function properly.

 

Garden cress, also known as Lepidium sativum, is a powerhouse of nutrients that offers a wide range of health benefits. From improving digestion to boosting immunity, this tiny herb packs a big punch when it comes to promoting overall well-being.

Rich in Antioxidants

Garden cress is loaded with antioxidants that help protect the body from oxidative stress and reduce the risk of chronic diseases. These antioxidants work by neutralizing harmful free radicals in the body, keeping cells healthy and functioning optimally.

Supports Digestive Health

Thanks to its high fiber content, garden cress is excellent for digestive health. Fiber helps regulate bowel movements, prevent constipation, and support a healthy gut microbiome. Including garden cress in your diet can promote better digestion and overall gastrointestinal function.

Boosts Immunity

Garden cress is a rich source of vitamins and minerals, including vitamin C, which plays a crucial role in supporting the immune system. By consuming garden cress regularly, you can strengthen your body's natural defenses and reduce the risk of infections and illnesses.

Improves Skin Health

The vitamins and minerals found in garden cress can also benefit your skin. Vitamin A, for example, helps maintain healthy skin cells and promotes a clear complexion. Additionally, the antioxidants in garden cress can protect the skin from damage caused by environmental factors.

Supports Weight Management

For those looking to manage their weight, garden cress can be a valuable addition to their diet. This herb is low in calories but high in nutrients, making it a great option for those looking to maintain a healthy weight. The fiber content also helps promote feelings of fullness, reducing the likelihood of overeating.

Promotes Heart Health

Studies have shown that garden cress may have a positive impact on heart health. The antioxidants and anti-inflammatory compounds in garden cress can help reduce the risk of heart disease by lowering cholesterol levels and supporting healthy blood pressure.