Herbs (Global Traditional) · Ayurveda
Lepidium sativum (Garden Cress)
Moderate Evidencebotanical
Hermetica Superfood Encyclopedia
Garden cress (Lepidium sativum) contains glucosinolates and phenolic compounds that provide antioxidant and neuroprotective effects. The seed extract demonstrates memory enhancement through cholinesterase inhibition and reduction of amyloid-beta plaques.
Lepidium sativum (garden cress) is an annual herb from the Brassicaceae family, native to Western Asia and Europe, cultivated globally for its nutrient-rich seeds, leaves, and roots. The seeds are typically harvested, dried, and ground into powder or extracted using alcohol or water for therapeutic applications, containing proteins, fats, and bioactive compounds like flavonoids.
Human clinical evidence is extremely limited, with only one small study (n=6 healthy females) examining CYP enzyme interactions using 7.5g seed powder twice daily for 7 days (PMID: 24711855). Most therapeutic evidence comes from preclinical rat studies, including one examining Alzheimer's-like pathology using 20 mg/kg seed extract for 8 weeks (PMID: 37077707). No RCTs or meta-analyses on primary health outcomes have been conducted.
Human study: 7.5g garden cress seed powder twice daily (15g total) for 7 days. Animal studies used 20 mg/kg body weight seed extract daily, but human-equivalent dosing is not established. No standardized extracts or established therapeutic dosage ranges exist. Consult a healthcare provider before starting any new supplement.
Per 100 g of raw Lepidium sativum (garden cress) sprouts/leaves: Energy ~32 kcal; Protein ~2.6 g; Total fat ~0.7 g; Carbohydrates ~4.4 g (dietary fiber ~1.1 g). Key micronutrients: Vitamin C ~69 mg (77% DV), Vitamin A ~346 µg RAE (from β-carotene ~4150 µg), Vitamin K ~541 µg (~450% DV), Vitamin E (α-tocopherol) ~0.7 mg, Folate ~80 µg, Riboflavin (B2) ~0.26 mg, Pyridoxine (B6) ~0.25 mg. Minerals: Iron ~1.3 mg (non-heme; bioavailability ~5–12%, enhanced by co-consumed vitamin C), Calcium ~81 mg (moderate bioavailability due to oxalate content), Potassium ~606 mg, Magnesium ~38 mg, Manganese ~0.55 mg, Phosphorus ~76 mg, Zinc ~0.23 mg. Seeds (per 100 g, dried) differ significantly: Protein ~22–25 g; Fat ~24–27 g (rich in α-linolenic acid [ALA, omega-3] ~30–34% of total fatty acids, linoleic acid [omega-6] ~11–12%, oleic acid ~28–30%); Dietary fiber ~8–11 g (mucilaginous polysaccharides in seed coat, primarily arabinoxylans); Iron ~8.3 mg; Calcium ~250–370 mg; Phosphorus ~600 mg. Bioactive compounds: Glucosinolates — primarily glucotropaeolin (benzyl glucosinolate, ~65–110 µmol/g dry seed), which hydrolyzes via myrosinase to benzyl isothiocyanate (BITC), the principal bioactive with documented antioxidant, antimicrobial, and anti-inflammatory activities. Phenolic compounds: Total phenolics ~12–18 mg GAE/g (seed extract); key flavonoids include quercetin (~1.2–3.5 mg/100 g), kaempferol, and isorhamnetin glycosides. Tocopherols: γ-tocopherol ~35–50 mg/100 g seed oil, α-tocopherol ~8–15 mg/100 g seed oil. Phytosterols: β-sitosterol (~70–85% of total sterols), campesterol, stigmasterol — total ~300–450 mg/100 g seed. Alkaloids: Lepidine and semilepidine (imidazole alkaloids) present in seeds at trace to low concentrations, traditionally associated with galactagogue effects. Mucilage content in seeds ~15–25% by weight, consisting of acidic and neutral polysaccharides with prebiotic and bulk-laxative potential. Carotenoids in leaves: Lutein + zeaxanthin ~12.5 mg/100 g fresh weight. Bioavailability notes: Glucotropaeolin conversion to BITC is enhanced by chewing/crushing (activating endogenous myrosinase); cooking significantly reduces isothiocyanate yield. Seed mucilage may slow gastric emptying, potentially improving sustained absorption of co-consumed nutrients. Fat-soluble vitamins (A, E, K) and carotenoids in leaves are better absorbed with dietary fat. High vitamin C content in fresh leaves substantially enhances non-heme iron absorption. Seed oil ALA bioavailability and conversion to EPA/DHA is limited (~5–10% to EPA, <1% to DHA) in humans.
Garden cress glucosinolates, particularly benzyl isothiocyanate, inhibit acetylcholinesterase and reduce oxidative stress through Nrf2 pathway activation. Phenolic compounds like flavonoids scavenge free radicals and modulate inflammatory cytokines. The seeds' vitamin E content protects cell membranes from lipid peroxidation.
Current evidence is limited to animal studies showing cognitive benefits. Rat studies (n=10 per group) demonstrated that 20 mg/kg seed extract improved memory tasks and reduced Alzheimer's pathology markers. Human clinical trials are lacking for therapeutic claims. Antioxidant activity has been confirmed in vitro but requires human validation.
Garden cress is generally safe as a food but may cause gastrointestinal upset in large amounts. Seeds contain goitrogens that may interfere with thyroid function, especially with iodine deficiency. May enhance hypoglycemic effects of diabetes medications due to blood sugar-lowering properties. Safety during pregnancy and lactation is not established.
