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# COOPERATIVE EXTENSION ENTUCKY STATE UNIVERSITY KSU EXTENSION CONNECTIONS FACT SHEET

Information about the Kentucky State University Cooperative Extension Program

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Upland Cress

Source:www.edenbro

Ashinyo Sebastian Philip, Undergraduate Research Assistant

Adekunle O. Adeyeye, Graduate Research Assistant

Richard Kabanda, Editor, Graduate Research Assistant

Cora Teets, Research & Extension Associate

Theoneste Nzaramyimana, PhD, Assistant Professor for Urban Agriculture

## Introduction & Background

Scientific Name: Barbarea verna

Common Name: Upland Cress, Land Cress or American Cress

Family: Brassicaceae (Mustard family)

Synonyms: Barbarea praecox, Barbarea arcuata, Rorippa verna.

- A nutrient-rich leafy green with a bold, peppery taste.

Historically consumed in Europe, it was introduced to North America by early settlers.

- A staple leafy vegetable in various culinary traditions.

- Unlike watercress, upland cress is grown in soil rather than aquatic environments.

Thrives in cool climates and is commonly cultivated in home gardens and commercial farms.

• Well-suited for traditional farming methods.

- High in essential vitamins and minerals, making it a super food.

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Image Source: https://www.vecteezy.com/

## Germination & Growing Methods

• Germination: Seeds typically sprout within 5 to 10 days under optimal conditions, with a preferred temperature range of 10-22°C (50-72°F).

- Growing Conditions: Prefers rich, moist, well-drained soil with partial to full sunlight. A soil pH of 6.0-7.0 is ideal.

- Propagation Methods: Commonly grown from seeds, upland cress can be directly sown into the soil or started indoors for early planting.

• Harvesting: Ready to harvest 4 to 6 weeks after planting. Regular harvesting encourages new growth and prevents bolting.

## Advantages for Urban Growers

Minimal land use

➢ Faster growth than in soil

Year-round production

Reduced pest/disease pressure

➢ Higher water and nutrient use efficiency

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Image Source: www.thenuthouseusa.com

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## Ideal Hydroponic Systems for Production

## ✓ Nutrient Film Technique (NFT)

A thin stream of nutrient solutions flows along channels. It can be deal for small leafy greens like cress.

## ✓ Deep Water Culture (DWC)

Plants float on nutrient-rich water with air stones providing oxygen. It is easy to maintain and productive.

Ebb and Flow (Flood & Drain)

Growing bed periodically flooded with nutrients. This is suitable for home or community garden settings.

Vertical Towers or Aeroponics

Use less space while producing high yields. This is great for space-limited urban farms.

## Health Benefits

Supports Bone Health: High vitamin K content helps improve bone density and calcium absorption.

Boosts Immunity: Vitamin C strengthens the immune system and helps prevent infections.

Aids in Digestion: High fiber and water content support healthy digestion.

Promotes Heart Health: Helps regulate blood pressure due to its potassium content.

May Reduce Cancer Risk: Contains glucosinolates, which have been linked to cancer prevention.

May Encourage Weight Loss: It's rich nutrient profile and low levels of sodium, cholesterol, and fat make it a healthy addition to any diet.

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Image Source: Upland Cress Production by Urban Ag Members, Richard, Cora, and Dr. Adeyeye at the Ohio State University in 2025.

## Nutritional Benefits

Vitamins: High levels of vitamin K, vitamin C, and folate.

Minerals: Excellent source of calcium, iron, and potassium.

Antioxidants: Contains beta-carotene, lutein, and flavonoids that promote overall health.

Low in Calories: Provides only about 15 calories per 100 grams, making it a great addition to a healthy and balanced diet.

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<div style="text-align: center;">Image Source: www.epicurious.com</div>


## References

Björkman, T., & Fellows, J. R. (2004). Cress production. Cornell University Cooperative Extension. https://ecommons.cornell.edu/handle/1813/3299

Díaz, A., Lira, R., & Ochatt, S. J. (2015). Biology and breeding of crucifers. CRC Press.

Dufault, R. J., & Ward, B. (2000). Vegetable crop production guide. Clemson University Cooperative Extension. https://www.clemson.edu/extension/

Resh, H. M. (2022). Hydroponic food production: A definitive guidebook for the advanced home gardener and the commercial hydroponic grower (8th ed.). CRC Press.

Rouphael, Y., & Colla, G. (2020). Editorial: Nutritional quality and health benefits of vegetables. Frontiers in Plant Science, 11, 52. https://doi.org/10.3389/fpls.2020.00052