Hair growth to bone health: 5 benefits of adding garden cress seeds to your diet

In the healthy eating era, where people are looking for a natural alternative to every supplement and medicine, garden cress seeds are rising up as the new super seeds. Along with other beneficial seeds like chia seeds, flax seeds, pumpkin seeds and more, these seeds definitely deserve a spoonful of space in your bowl.

Also known as aliv seeds or halim seeds, garden cress is an edible herb that belongs to the same family as Brussels sprouts, cabbage and cauliflower. According to a 2014 research published in Evidence-Based Complementary and Alternative Medicine, they were historically used to treat cough, diarrhoea, low immunity and constipation. Today, they are popular in countries such as the US, India and Europe for their tangy flavour and nutrition. Here are 5 reasons they deserve a place in your diet.

These seeds are packed with a high amount of iron, about 100mg per 100g. According to the International Journal for Multidisciplinary Research, garden cress seeds thus help increase the haemoglobin levels in the body by increasing its iron content.

A 2024 study by Food Science & Nutrition found that garden cress seeds have 24% oil that is mostly composed of omega-3 and omega-6 fatty acids. Thus, they have antioxidant and anti-inflammatory effects in the body, reducing the risk of heart disease.

Garden cress seeds are a good source of calcium and magnesium, which are vital for the correct contraction of muscles and bone health, according to a 2024 study by Food Science & Nutrition. Additionally, they are also rich in Vitamin C, which improves iron absorption.

Garden cress seeds can protect from heavy toxic compounds such as heavy metals. In a 2016 study published in Pharmaceutical Biology, human liver cells pre-exposed to toxic hydrogen peroxide were exposed to garden cress extract. The extract inhibited oxidative stress by 56% and prevented cell death by 48%. Thus, the seeds can help dissolve the toxins inside the body.

According to a 2024 study by Food Science & Nutrition, garden cress seeds contain all the necessary amino acids such as lysine and phenylalanine, along with 21-25% of protein. Lower intake of both these nutrients is associated with increased and persistent shedding as the formation of hair's main structural protein, keratin, is reduced. Thus, eating these seeds will be great for your hair health and help grow more hair.

While you might have heard about them, now it's time to add them to your diet. Garden cress seeds, like other seeds, are extremely beneficial to overall body health and are scientifically proven to have numerous benefits. Then why not add a spoonful of it to your oats or salad bowls daily?

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.