Watercressis a green leafy plant that has a strong nutritional value and is often overlooked. Its small rounded leaves and edible stems have a slightly spicy, bitter flavor.
Watercressis a member of the "Brassicaceae" family, which includes cauliflower, broccoli, Brussels sprouts and cabbage. So is a cruciferous vegetable.
Once considered a weed, this green plant was first grown in England in the early 1800s but is now grown in waterbeds around the world.
Here "What is watercress", "what is watercress for", "what are the benefits of watercress" Answers to your questions ...
Watercress Nutrition Value
Calories in watercress is low but contains a wide variety of nutrients.
Nutrient density is a measure of the nutrients involved in how many calories a food provides. Therefore watercress It is an extremely nutritious food.
One bowl (34 grams) nutritional content of watercress is as follows:
Calories: 4
Carbs: 0.4 grams
Protein: 0.8 grams
Fat: 0 grams
Fiber: 0.2 grams
Vitamin A: 22% of the Reference Daily Intake (RDI)
Vitamin C: 24% of the RDI
Vitamin K: 106% of the RDI
Calcium: 4% of the RDI
Manganese: 4% of the RDI
34 gram watercress serving, a fat-soluble vitamin essential for blood clotting and healthy bones Vitamin K Provides more than 100% of the daily requirement for
Watercress It also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium and copper.
What Are the Benefits of Watercress?
WatercressIt is rich in isothiocyanates that can help prevent cancer and boost immunity.
The nitrates in vegetables support heart health and can improve physical performance.
Other nutrients in this vegetable can help prevent osteoporosis and treat diabetes.
High antioxidant content reduces the risk of chronic disease
WatercressIt is full of plant compounds called antioxidants that protect against cell damage caused by free radicals, which are harmful molecules that cause oxidative stress.
Oxidative stress is associated with various chronic diseases such as diabetes, cancer, and cardiovascular disease.
Watercress Eating antioxidant-rich foods like foods can help protect against oxidative stress that can reduce the risk of developing these diseases.
A study on antioxidant compounds found in 12 different cruciferous vegetables, watercress He found flavonoids, a plant chemical in more than 40.
Watercressperformed better than all other vegetables in this study in terms of total phenol amount and ability to neutralize free radicals.
Moreover, studies watercressIt has linked the antioxidants in a lower risk of cancer, diabetes, and heart disease.
Contains omega 3 fatty acids
We are familiar with foods that provide omega 3, such as salmon, tuna, and mackerel. Green leafy vegetables also provide these heart beneficial oils.
Watercress While it contains a variety of phytonutrients, vitamins and minerals, it also contains a relatively high proportion of omega 3 polyunsaturated fatty acids (PUFAs), mainly in the form of alpha-linolenic acid (ALA).
Contains compounds that may prevent some types of cancer
Watercress Because it is high in phytochemicals, it may reduce the risk of developing certain types of cancer.
Watercress and other cruciferous vegetables contain glucosinolates that activate when cut or chewed with a knife into compounds called isothiocyanates.
Isothiocyanates sulforaphane and chemicals such as phenethyl isothiocyanate (PEITC).
These compounds protect against cancer by protecting healthy cells from damage, inactivating carcinogenic chemicals, and blocking the growth and spread of tumors.
Watercress It is stated that the isothiocyanates contained in it prevent colon, lung, prostate and skin cancers.
In addition, research, watercress It shows that the isothiocyanates and sulforaphane contained in it suppress the growth of breast cancer cells.
Supports heart health
Watercressis a beneficial vegetable for heart health.
It is a cruciferous vegetable and a diet with cruciferous vegetables is beneficial for heart health.
A review of studies in over 500.000 individuals found that cruciferous vegetables reduced the risk of heart disease by up to 16%.
Watercress beta carotene, lutein and zeaxanthin Contains antioxidants such as. Low levels of these carotenoids are associated with heart disease and high blood pressure.
Studies have shown that high levels of carotenoids not only protect against the development of heart disease, but also reduce the risk of heart attack and stroke.
Watercress It also contains dietary nitrates that increase blood vessel health by constricting blood vessels and reducing the stiffness and thickness of blood vessels.
It is known that nitrates in the diet reduce blood pressure by increasing nitric oxide in the blood.
Lowers cholesterol
Watercresshelps to lower cholesterol, which can improve heart health.
In a 10-day study in rats with high cholesterol, watercress extract The treatment with lowered total cholesterol by 34% and "bad" LDL cholesterol by 53%.
Mineral and vitamin K content protects against osteoporosis
Watercress It contains many minerals essential for bone health, including calcium, magnesium, potassium and phosphorus.
Although the effects of calcium on bone health, magnesium, vitamin K and potassium are known, it also has other important roles.
Eating nutrient-dense vegetables has a positive effect on bone health.
Additionally, one bowl (34 grams) watercressProvides more than 100% of the daily requirement for vitamin K. Vitamin K is the component of osteocalcin, a protein that creates healthy bone tissue and regulates bone turnover.
In one study, people with the highest vitamin K intake were 35% less likely to experience hip fractures than those with the lowest intake.
Strengthens immunity
WatercressOne bowl serving contains 15 mg of vitamin C (34 grams), which is 20% of the daily requirement for women and 17% for men.
C vitamin It is known for its beneficial effects on immune health. Vitamin C deficiency has been associated with decreased immune function and increased inflammation.
Vitamin C strengthens the immune system by increasing the production of white blood cells that fight infections.
While studies in the general population do not conclusively show that vitamin C reduces the risk of the common cold, they do state that it reduces symptom duration by 8%.
Dietary nitrates improve athletic performance
Brassicaceae Vegetables in the family contain high levels of dietary nitrates.
Nitrates, such as beets, radishes, and watercress green leafy vegetablesare also naturally occurring compounds.
They relax blood vessels and increase the amount of nitric oxide in the blood, which affects exercise performance.
What's more, dietary nitrate lowers resting blood pressure and reduces the amount of oxygen needed during exercise, which increases exercise tolerance.
Several studies of dietary nitrates from beets and other vegetables have shown improved exercise performance in athletes.
Contains carotenoids that can protect eye health
Watercressare antioxidant compounds in the carotenoid family lutein and zeaxanthin It contains.
Many studies have shown that lutein and zeaxanthin are essential for eye health. They especially protect the eyes against blue light.
Lutein and zeaxanthin reduce the risk of developing age-related macular degeneration and cataracts.
The second reason to use the watercress Vitamin C in it is also associated with a reduced risk of developing cataracts.
Does Watercress Weaken?
Although it has not been specifically studied, watercress It can also be beneficial for weight management.
It is an extremely nutritionally dense food - a bowl (34 grams) contains only four calories and provides important nutrients.
If you are trying to lose weight or maintain your weight, watercress You should eat nutritious, low-calorie vegetables.
Skin Benefits of Watercress
Watercress May help reduce skin inflammation.
WatercressVitamin A in it contributes to skin health. Protects skin cells from damage due to free radicals. Food also increases resistance to skin infections.
WatercressIsothiocyanates in it can also prevent skin cancer. These compounds interfere with malignant cells and restore normal cell function.
How to Eat Watercress?
Because of its sensitivity watercress it chops faster than most other greens. It also adds a mild spice flavor to any dish it is added to. You can use this vegetable as follows:
Add it to vegetable salads.
Add it to the sandwich with cheese or other greens.
- Add it to the omelet for breakfast.
- Add it to smoothie drinks.
What Are the Harms of Watercress?
Watercress Most cruciferous vegetables, including those that may interfere with iodine metabolism goiter Contains compounds called. Iodine is an essential nutrient for thyroid health, and this intervention can cause thyroid problems.
Individuals with thyroid problems, watercress (and other cruciferous vegetables) should pay attention to their consumption.
WatercressContains potassium, albeit only in small amounts. Too much potassium can worsen kidney disease. Those dealing with kidney problems excessively watercress should not eat.
Do you like to eat watercress? How and where do you use this healthy food?
