Watercress is a rapidly growing, perennial plant native to Europe and Asia.It is one of the oldest known leaf vegetables consumed by humans. Further research in this area is necessary to confirm the benefits of dietary nitrates. A low intake of vitamin K can increase an individual’s risk of bone fracture. Its newfound popularity is partly due now to a growing awareness of its dense nutritional content. Watercress contains many minerals necessary for bone health, including calcium, magnesium, potassium and phosphorus (3). A review of studies in over 500,000 individuals linked eating cruciferous vegetables to a 16% reduced risk of heart disease (18). Though the ability to describe why watercress is so darn good for us is relatively new, the knowledge isnât: The Persian King Xerxes ordered his soldiers eat the vegetable for its health benefits during his reign from 486 B.C.E to 465 B.C.E. Some even believe it was a staple in the diets of Roman soldiers. Watercress is an often overlooked leafy green that packs a powerful nutrient punch. It contains a plethora of antioxidants, which may lower your risk of heart disease and several types of cancer. These 12 foods are high in antioxidants and can help keep your cells healthy. It’s also considered a liver tonic and was used by Greek and Persian soldiers to increase stamina and improve health. Watercress is an ancient green that may have been a staple in the diet of Roman soldiers. Authors of a 2015 test tube study found that sulforaphane can inhibit the activity of the enzyme histone deacetylase (HDAC) in some cancer cells. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, The Recovery Room: Our best non-pandemic stories of 2020. In fact, it has more calcium than milk and more iron than spinach. This cousin of kale has a long history as a deliciously nutritious herb and as a natural remedy for many ailments. In fact, watercress outperformed all other vegetables in this study in terms of total amount of phenols and the ability to neutralize free radicals (1). It is important to note that taking these minerals in supplement form will not provide the same health benefits as consuming them as part of a healthful diet. Feb 21, 2015 - Watercress is a cruciferous vegetable. It signals that too little oxygen is reaching the heart. Deficiency in vitamin C has been linked to decreased immune function and increased inflammation (27). High levels of nitrite can be potentially harmful. The Nutritional Profile Of Watercress. Watercress goes well with: Raw: watercress is the main ingredient in delicious salads, served with apples, walnuts, and fragrant vinegar. Like the other veggies in its family, watercress is a powerhouse of various nutrients. Overview Information Watercress is a plant. It doesn't just have vitamin C, it also has a range of B vitamins and other nutrients, as well as fiber and a bit of iron as well. In addition, Vitamin K is a key nutrient in bone density and Watercress is a Vitamin K powerhouse! Radish Sprouts. Oxidation of nitrates will occur less quickly when a person stores watercress in the refrigerator. According to a study, candidates who were on a watercress diet lost weight in a faster way, keeping the body well-nourished at â¦ So, the hot topic for today is our beloved – watercress! For individuals managing a blood clotting disorder with blood-thinning medications such as warfarin, it is important not to change their intake of vitamin K suddenly. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. In one study, people with the highest intake of vitamin K were 35% less likely to experience a hip fracture than people with the lowest intake (26). How do I correctly store watercress to reduce the possible risks of dietary nitrites? There is not a lot of research to support this claim. A 2019 study on 135 participants with type 2 diabetes found that a 600 milligram (mg) dose of alpha-lipoic acid significantly reduced many signs of the condition. Vitamin C is renowned for its beneficial effects on immune health. Watercress is a good source of lutein and zeaxanthin. Once considered a weed, it was first cultivated in the UK in the early 1800s but is now grown in watery beds throughout the world. A 2016 article in The Journal of the American Heart Association compiled evidence from researchers at a workshop run by National Heart, Lung, and Blood Institute. Post-menopausal women may also benefit from folate in their diet as a preventive against osteoporosis. It goes very well with fish served as a coulis. Last medically reviewed on November 4, 2019. In particular, they protect your eyes against damage from blue light (34). Other studies found that watercress does not improve exercise performance. People can include it as part of a balanced diet. Oxidative stress has been associated with several chronic illnesses including diabetes, cancer and cardiovascular disease (5). Antioxidants help defend your cells from damage. Watercress is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts and cabbage (1). According to the United States Department of Agriculture’s FoodData Central database, 1 cup of fresh watercress weighing about 34 grams (g) contains less than 4 calories. Most of us are not aware of this leafy green but today I’m going to solve the mystery for good! One cup (34 grams) of watercress contains the following (3): As you can see, one cup (34 grams) of watercress provides over 100% of the RDI for vitamin K, a fat-soluble vitamin necessary for blood clotting and healthy bones (4). Watercress contains lutein and zeaxanthin, which are antioxidant compounds in the carotenoid family. A 2019 review showed that a compound in cruciferous vegetables that scientists call 3,3′-diindolylmethane (DIM) has protective effects against cancer. Why watercress is good for you Watercress is a more peppery rival to rocket, but it is far more flavourful and packs a complex, nutritious punch â¢ Try it in Rosie Sykes' watercress â¦ Watercress and other cruciferous vegetables contain glucosinolates, which are activated to compounds called isothiocyanates when they’re cut with a knife or chewed (8). However, most studies on alpha-lipoic acid used intravenous doses. Though studies in the general population have not conclusively shown that vitamin C decreases your risk of the common cold, it does reduce the duration of symptoms by 8% (29). Watercress is also a good source of folate which plays a direct role as an interactive nutrient in maintaining bone density. It also goes excellently with goatsâ cheese and can be deep fried. In this article, we explain the benefits of watercress, give a breakdown of its nutrients, and clarify its potential health risks for certain individuals. Add watercress to your next omelet or egg scramble. Watercress breaks down the harmful ammonia into nitrites which is still harmful. Watercress has a wonderfully peppery flavour, which is a good foil for smoked fish. Vegetables in the Brassicaceae family contain high levels of dietary nitrates (30). Watercress or yellowcress is a species of aquatic flowering plant in the cabbage family Brassicaceae.Its botanical name is Nasturtium officinale.. Watercress is a rapidly growing, perennial plant native to Europe and Asia.It is one of the oldest known leaf vegetables consumed by humans. What’s more, dietary nitrate lowers resting blood pressure and reduces the amount of oxygen needed during exercise, which may increase exercise tolerance (32). It can be used as a salad green (a very nutritious one!) Plus, it’s also often served in salads, added to sandwiches and enjoyed as a lightly steamed side dish. Now, however, it is seeing a resurgence in popularity as one of the latest superfoods. Here are the 15 most common signs and symptoms of vitamin C deficiency. The 11 Most Nutrient-Dense Foods on the Planet, 15 Signs and Symptoms of Vitamin C Deficiency, Lutein and Zeaxanthin: Benefits, Dosage and Food Sources, 8 Nutrients That Will Optimize Your Eye Health. Watercress. Numerous studies have shown that lutein and zeaxanthin are essential for eye health (34). In general, research has shown that a diet containing all types of fruits and vegetables may help a person maintain healthy blood pressure. Watercress is very good for you. All rights reserved. Watercress holds the distinction of being number one on the US Center for Disease Controlâs list of Powerhouse Fruits and Vegetables. Often used as a garnish, watercress is actually a nutrient-packed superfood that is cultivated in water. A single cup of watercress also provides: Consuming 1 cup of watercress can also help a person get the following nutrients: People most consume watercress in salads. Learn…, Angina is pain, squeezing, or pressure in the chest. We also provide ideas to help people incorporate more watercress into their diet. Vitamin K is crucial for blood clotting and bone metabolism. Individuals should consume a varied diet with many different fruits and vegetables as the key to healthful living. Our website services, content, and products are for informational purposes only. If you aren't sure how to cook it, just wash off the leaves, and clip any stems that are particularly long. Watercress is high in lutein, which is an antioxidant good for the eyes. Recent research in test tubes and animals has concluded that eating a lot of cruciferous vegetables has an association with a lower risk of triple-negative breast cancer and bladder cancer. The Best Time of Year to Harvest Watercress. The problem is that it is not one of the most popular salad greens. Jan 15, 2020 - Watercress is a cruciferous vegetable. Dec 31, 2016 - What is watercress? Watercress is packed with plant compounds called antioxidants that protect against cell damage caused by free radicals, which are harmful molecules that lead to oxidative stress. According to a 2019 review of studies, eating a range of fruits and vegetables can reduce inflammation and the risk of chronic diseases. It's available throughout the year, but it's at its peak from April through June . Throw a small handful into your favorite fruit juice or smoothie. It’s an extremely nutrient-dense food — one cup (34 grams) contains only four calories but provides several important nutrients (3). Aug 23, 2014 - Watercress is a cruciferous vegetable. One species, Lepidium sativum, is more heavily cultivated than others. Stir it into your soup near the end of cooking. In a 10-day study in rats with high cholesterol, treatment with watercress extract lowered total cholesterol by 34% and “bad” LDL cholesterol by 53% (23). Watercress may help manage diabetes because it is a good source of alpha-lipoic acid. For optimal health, it is a good idea to choose the foods that contain the most nutrients. Watercress is an aquatic plant that has played a key role in multiple civilizations throughout history. Here are a few nutritional highlights of the superfood: Like the other veggies in its family, watercress is a powerhouse of various nutrients. Aug 23, 2014 - Watercress is a cruciferous vegetable. A â¦ Eighty-five percent of the calories in watercress [â¦] Could a supplement be as effective as exercise at protecting health? Additionally, watercress makes a delicious addition to any meal and is a nice change from the usual lettuce or spinach. Watercress is a cruciferous vegetable that is so good for you that the Centers for Disease Control and Prevention actually classified it as a âpowerhouseâ vegetable.. This is because vitamin K has an essential role in blood clotting and can interfere with some medications, including warfarin. Itâs not a good idea to eat watercress found growing in the wild though, as â¦ However, a person can also incorporate watercress into pasta dishes, casseroles, and sauces. The ability to interfere with HDAC enzymes could mean that foods containing sulforaphane potentially support cancer management. Helps stop and slows skin ageing - Elastin and Collagen in the skin are broken down by sunlight. Watercress holds the distinction of being number one on the US Center for Disease Control’s list of Powerhouse Fruits and Vegetables. This article discusses the benefits of lutein and zeaxanthin, as well as…, Here is a detailed review of 8 nutrients that can help maintain proper eye function, protect your eyes from damage and fight the negative effects of…, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Watercress is an aquatic leafy vegetable that grows in cool, shallow streams. Turn it into pesto by blending it with garlic and olive oil. These minerals are thought to bring blood pressure down by releasing sodium from the body and helping arteries dilate. Here are 14 of the healthiest leafy green vegetables you…. The blocking effects of the watercress (and broccoli) was due to two special sulfur-based compounds that naturally occur in the veggies. Summary Watercress is a good source of vitamin C, which promotes a healthy immune system and reduces your risk of infection. Watercress Juice Recipe Eighty-five percent of the calories in watercress […] Isothiocyanates found in watercress have been shown to prevent colon, lung, prostate and skin cancers (9, 10, 14, 15). 7. Watercresses (Nasturtium officinale) are vegetable. Choose watercress with deep green, crisp leaves, and no signs of wilting. Several different plants are considered cress, including watercress and penny cress. One of the best culinary aspects of watercress is its versatility. However, one â¦ Though watercress is hardly one of the most popular vegetables, its nutrition profile makes it a stellar addition to your diet. What is Watercress? If a person does not refrigerate vegetable juice that contains nitrates, this may lead to a buildup of bacteria. The parts that grow above the ground are used to make medicine. They drew associations between high levels of nitrite and an increased risk of stomach cancer. Watercressâthe green of dainty tea sandwichesâhas a reputation for being proper and stodgy. See if animals are killed, harm Eat it as a side dish or as a topping for a baked potato. HDAC can contribute to cancer progression. Vitamin C boosts your immune system by increasing the production of white blood cells that fight infections (28). Some even believe it was a staple in the diets of Roman soldiers. What Is The Nutritional Profile Of Watercress? When shopping for watercress, look for healthy, green leaves and sniff for a fresh, spicy scent. A handful of watercress contains 18 calories and keeps you full for longer. Like the other veggies in its family, watercress is a powerhouse of various nutrients. 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Ground black pepper and freshly grated Parmesan cheese stems in a wide variety of dishes other vegetables have improved... 10 best foods for managing diabetes products are for informational purposes only reverse is also called cress!, pepper cress, pepperwort, or treatment diets of Roman soldiers to cook it just! In the fridge and eat it within a couple of days it has more calcium than and!
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