Alan Wells
The countless health and wellness benefits of watercress will make you want to eat it regularly. Watercress is a nutrient-rich food and is an excellent source of vitamins A, C, and K. Proof recommends that it was a fundamental part of the Roman soldiers' diet plan.
There are powerful polyphenols i X A course of normally happening natural substances located largely in vegetables and fruits with disease-fighting residential properties. in watercress that secure versus totally free radical damage and persistent conditions ( 1 ). So including it to your diet regimen could be one of the healthiest selections you can make. This write-up goes over the advantages of watercress, its nutritional profile, and any prospective adverse effects. Keep reading.
Know Your Ingredient: Watercress
What Is It?
A leafy perennial plant that belongs to the Brassicaceae cabbage family.
What Are Its Benefits?
May boost immunity, support heart and bone health, and aid in diabetes treatment.
Who Can Consume It?
Considered safe for consumption in general.
How Often?
As part of a daily diet.
Caution
Those with thyroid- and kidney-related issues should check with a doctor before consuming it.
In This Article
What Is The Nutritional Profile Of Watercress?
Watercress is a nutrient-dense veggie. The United States Centers for Illness Control and Prevention ranks watercress at leading on the list of giant fruits and vegetables ( 2 ).
One mug of watercress (34 grams) consists of simply 4 calories. It includes vitamin K (a monstrous 106% of the RDA), vitamin C (24% of the RDA), and vitamin A (22% of the RDA). The other nutrients this vegetable offers are noted in the table below.
| Nutrient | Unit | 1Value per 100 g | 1 cup, chopped = 34.0g | 1 sprig = 2.5g | 10.0 sprigs = 25.0g |
|---|---|---|---|---|---|
| Water | g | 95.11 | 32.34 | 2.38 | 23.78 |
| Energy | kcal | 11 | 4 | 0 | 3 |
| Protein | g | 2.3 | 0.78 | 0.06 | 0.57 |
| Total lipid (fat) | g | 0.1 | 0.03 | 0 | 0.03 |
| Carbohydrate, by difference | g | 1.29 | 0.44 | 0.03 | 0.32 |
| Fiber, total dietary | g | 0.5 | 0.2 | 0 | 0.1 |
| Sugars, total | g | 0.2 | 0.07 | 0.01 | 0.05 |
| Minerals | |||||
| Calcium, Ca | mg | 120 | 41 | 3 | 30 |
| Iron, Fe | mg | 0.2 | 0.07 | 0.01 | 0.05 |
| Magnesium, Mg | mg | 21 | 7 | 1 | 5 |
| Phosphorus, P | mg | 60 | 20 | 2 | 15 |
| Potassium, K | mg | 330 | 112 | 8 | 82 |
| Sodium, Na | mg | 41 | 14 | 1 | 10 |
| Zinc, Zn | mg | 0.11 | 0.04 | 0 | 0.03 |
| Vitamins | |||||
| Vitamin C, total ascorbic acid | mg | 43 | 14.6 | 1.1 | 10.8 |
| Thiamin | mg | 0.09 | 0.031 | 0.002 | 0.022 |
| Riboflavin | mg | 0.12 | 0.041 | 0.003 | 0.03 |
| Niacin | mg | 0.2 | 0.068 | 0.005 | 0.05 |
| Vitamin B-6 | mg | 0.129 | 0.044 | 0.003 | 0.032 |
| Folate, DFE | µg | 9 | 3 | 0 | 2 |
| Vitamin A, RAE | µg | 160 | 54 | 4 | 40 |
| Vitamin A, IU | IU | 3191 | 1085 | 80 | 798 |
| Vitamin E (alpha-tocopherol) | mg | 1 | 0.34 | 0.03 | 0.25 |
| Vitamin K (phylloquinone) | µg | 250 | 85 | 6.2 | 62.5 |
Source: USDA National Nutrient Database, Watercress, raw
What Are The Health Benefits Of Watercress?
Watercress is rich in isothiocyanates that may help prevent cancer, boost immunity, and promote hydration. The nitrates in the veggie advertise heart health and wellness and might likewise enhance your physical efficiency. Other nutrients in this vegetable can help protect against osteoporosis i X A skeletal condition in which bones come to be weak and weak because of loss of bone density, which enhances the threat of fractures. and aid diabetes treatment.
1. May Aid Cancer Prevention
Watercress battles the reactive oxygen species, therefore assisting in cancer cells prevention. Cruciferous vegetables, consisting of watercress, consist of organosulfur compounds and isothiocyanates that play a role hereof ( 3 ).
Watercress was additionally discovered to subdue the growth of bust cancer. This could be credited to phenylethyl isothiocyanate, a substance in the vegetable. This compound interferes with the function of a protein that plays a role in breast cancer development ( 4 ).
This compound was also found to help prevent lung cancer in smokers ( 5 ). In addition, watercress was found to enhance the therapeutic effects of cancer radiation therapy ( 6 ).
Watercress may likewise play a role in the avoidance of colon cancer cells. In a research study, a group of New Zealand populace with a high consumption of watercress was found to have reduced rates of intestines cancer ( 7 ).
2. May Promote Heart Health
Reports suggest that nutrient-dense veggies, like watercress, are more likely to protect people from heart disease (2). Studies show that cruciferous vegetables, in general, have cardioprotective properties ( 8 ).
These green leafy veggies likewise include nitrates, which advertise heart health. Nutritional nitrates lower blood pressure levels and stop platelet aggregation. They boost endothelial function and workout performance in individuals ( 9 ). Nitrates achieve this by reducing arterial stiffness and thickness and inflammation ( 9 ).
In rat studies, watercress extracts could reduce levels of total cholesterol, triglycerides, and bad cholesterol ( 10 ). More human studies are warranted, though.
3. May Aid Diabetes Treatment
There is not a great deal of study to sustain this claim. Nonetheless, one study states that watercress might have a helpful result on serum glucose levels. The research carried out on diabetic rats discovered that extracts of watercress could lower the levels of both lotion glucose and serum cholesterol. These effects, if replicated in humans, can have beneficial effects on individuals with diabetes ( 11 ).
People with diabetes also tend to have a higher risk of vascular disorders, including hypertension i X A lasting medical problem in which high blood pressure in the arteries is higher than regular and leads to tiredness, muscular tissue tremblings, and anxiety. and neuropathy. The nitric oxide in watercress can help reduce this ( 12 ).
The nitric oxide can also reduce the risk of other diabetes complications, like blindness and limb amputations ( 12 ).
4. Can Promote Bone Health
Rutin, a flavonoid i X A team of all-natural compounds found in many fruits and veggies with advantageous anti-inflammatory and disease-fighting residential properties. located in watercress, was discovered to stimulate the development of osteoblasts (cells that produce the matrix for bone development) ( 13 ). The vegetable was also found to stimulate bone mineralization, which is an important function to prevent osteoporosis.
The vitamin K in watercress also plays a major duty in bone wellness. Shortage of this nutrient has actually been linked to higher prices of osteoporosis and cracks ( 14 ).
Related: 11 Benefits Of Iron For Your Skin, Hair, And Health
5. May Boost Immune Function
In a research including fish, watercress was located to enhance immune function. The nutrients of watercress that add to its immune-boosting impacts include vitamins A, B1, B2, and C, folic acid, iron, glucosinolates, and calcium ( 15 ).
Watercress showed similar effects in another research study including griddles. Consisting of watercress in their diet regimen might enhance the performance and immune response of the broilers ( 16 ).
The vitamin C in the vegetable, in specific, additionally has beneficial effects on the immune system. 34 grams of watercress offers concerning 24% of the day-to-day value of vitamin C. Vitamin C is known to improve immune feature by advertising the manufacturing of leukocyte ( 17 ).
A study revealed that water cess enhances the function of the body immune system and works versus aging-eye conditions and free radical reactions ( 18 ).
TriviaThe Greek physician Hippocrates grew wild watercress in natural springs to use it for the treatment of blood disorders.
6. May Promote Athletic Performance
We have seen that watercress has nitrates. There is some study that specifies that these nitrates might enhance athletic performance. They unwind your capillary and enhance nitric oxide levels in the blood. This might advertise sports efficiency ( 18 ).
On the contrary, other research shows that watercress may have a negative impact on exercise performance ( 19 ). Hence, more research is warranted in this regard.
7. May Improve Skin Health
Watercress might help in reducing skin swelling. Using watercress in the cutaneous inflammatory procedure treatment has been well recorded. Interestingly, making use of watercress for dealing with skin inflammation might generate no adverse impacts (rather than the standard therapy techniques) ( 20 ).
The vitamin A in watercress adds to hair and skin wellness. It protects the skin cells from damage because of free radicals. The nutrient likewise enhances resistance to skin infections ( 21 ).
The isothiocyanates in watercress can stop skin cancer too. These substances hinder malignant cells and bring back typical cell function ( 22 ).
8. May Aid Weight Loss
Watercress is a nutrient-dense vegetable that is low in calories. Thus, one can include it in a weight reduction diet. It would certainly be a means of getting even more nutrients with fewer calories.
Though there is no research study pointing out the direct weight-loss impacts of watercress, you most definitely can try including it in your weight-loss diet.
Watercress is a simple veggie with an unbelievable nutrient account. Including it in your normal diet regimen would sure be a wise action. But how do you do it?
Related: 16 Best Remedies To Lose Weight Naturally In 2 Weeks
How To Incorporate Watercress Into Your Diet
Due to its inflammation, watercress sautés much faster than most other greens. It additionally imparts a mild flavor and flavor to any recipe it is added to. You can include this vegetable right into your diet in the complying with ways:
- Toss it right into a salad. Consist of watercress in your evening vegetable salad. You can likewise eat it together with a mouth-watering dashboard of pepper.
- Add it to your wrap or sandwich. You can complement this with grilled cheese.
- Add it to your breakfast omelet or egg scramble.
- Include watercress in your morning vegetable juice.
Quick TipYou can additionally use watercress to make a tasty soup. The trick to a great watercress soup is to include the herb in the nick of time of food preparation to maintain its color and nourishment.
There is absolutely nothing that needs to stop you from eating watercress every day. However before you do that, you should know the potential adverse results this veggie may trigger.
What Are The Potential Side Effects Of Watercress?
- May Interfere With Thyroid Health
The majority of cruciferous veggies, consisting of watercress, contain compounds called goitrogens that might disrupt iodine metabolic rate. Iodine is a nutrient essential for thyroid health, and this disturbance may create thyroid problems ( 23 ).
People with thyroid issues may have to limit their consumption of watercress (and other cruciferous veggies) and consult their medical professional.
Related: 23 Best Foods For A Healthy Kidney That Everyone Should Eat
- May Aggravate Kidney Disease
Watercress contains potassium, though only in low amounts. Excess potassium may aggravate kidney disease ( 24 ). If you are managing kidney concerns, please consult your physician before adding watercress to your diet regimen. Your medical professional may recommend you to restrict intake and also recommend you on the best dosage.
- Insufficient Information On Its Effects During Pregnancy And Breastfeeding
There is less details available on the security of watercress during pregnancy and breastfeeding. For this reason, please check with your doctor prior to you include vegetables in your diet.
TriviaThe Romans and Greeks believed that consuming watercress could provide nerve and strength. That's why they made use of to consume watercress to make 'bold decisions.'
Just like other fresh veggies, it is necessary to keep watercress effectively to maintain it fresh. Learn much more in the following area.
How To Store Watercress?
Watercress is a highly perishable leafy green. You may follow these tips to keep its freshness and flavor intact:
- Trim out discolored or wilted leaves and tough stems when you bring them from the market.
- Rinse them thoroughly under running water to get rid of the dirt.
- Place them on paper towels to remove excess moisture. They should be completely dry before you store them away.
- Seal them in an impermeable plastic bag or a container lined with paper towels. Leave some room for air flow and place them in the refrigerator.
- Keep the refrigerator temperature approximately between 32 to 34°F or 0 to 1°C for prolonged freshness.
- Consume them within 2 to 3 days of purchase to enjoy their flavors.
Infographic: Benefits Of Watercress
Watercress is an aquatic vegetable packed with numerous useful nutrients. If consisted of as component of the diet, it offers a range of wellness advantages. The adhering to infographic supplies a clear idea concerning the advantages of watercress. Examine it out.
Illustration: StyleCraze Design Team
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The watercress is a leafy environment-friendly with an abundant dietary account. It is high in anti-oxidants and low in calories. The benefits of watercress are countless. The consumption of watercress might help cancer cells avoidance, promote heart wellness, assistance treat diabetics issues, improve bone health, improve immune system feature, and boost athletic performance. You can add this leafy eco-friendly conveniently to your diet by tossing it into your preferred salad or including it to veggie juice. Nevertheless, excess consumption of watercress might interfere with thyroid health and wellness and intensify kidney condition. Hence, limit its intake and consult your physician in instance of any type of emergency situations.
Frequently Asked Questions
What is the right dosage of watercress?
The right dose of watercress depends upon the individual's health and wellness problem, age, and other elements. There is little details on the appropriate dosage of watercress. Your physician can assist you much better.
Can you eat watercress raw?
Yes, you can consume watercress raw, however it may taste a little bitter. You can throw raw watercress right into your vegetable salad. It enhances food digestion and helps the body in detoxing ( 26 ).
Can you freeze fresh watercress?
Yes, you can ice up fresh watercress. This functions best if you utilize the veggie in a soup or a smoothie mix or any various other prepared recipe.
Can you eat the watercress stalks?
Yes. As a matter of fact, the whole plant is edible. You can consume its fallen leaves, its stalks, and even the plant's flowers. You may dispose of the origins, however, as they don't taste fantastic.
What does watercress taste like?
Raw watercress has a peppery taste. Once cooked, you get to enjoy its distinctive vegetable flavor.
Key Takeaways
- The anti-inflammatory properties of watercress can aid in promoting heart health.
- Watercress may help in promoting bone health and prevent fractures, owing to its high vitamin K content.
- It is rich in numerous antioxidants, such as vitamin C and A that can help boost the immunity.
- It can help reduce skin inflammation, thereby promoting skin health.
John salley