Then, For the same reasons, these greens often recommended in the cholesterol controlling and weight reduction programs for their overall antioxidant, low-calorific and low-fat properties. For the same reasons, these greens often recommended in the cholesterol controlling and weight reduction programs for their overall antioxidant, low-calorific and low-fat properties. Fresh cress leaves should impart It is also rich in the B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 Fortunately, diets high in antioxidant-rich foods like watercress can help protect against oxidative stress, which may lower your risk of these diseases. Cress is also an excellent source of vitamin-A, and flavonoids antioxidants like ß-carotene, lutein, and zea-xanthin. © 2005-2020 Healthline Media a Red Ventures Company. Watercress contains many minerals necessary for bone health, including calcium, magnesium, potassium and phosphorus (3). Though calcium is well-known for its effects on bone health, magnesium, vitamin K and potassium also play important roles (24). Trim away thick fiber stems. (CDC) journal, researchers at William Paterson University in New Jersey, watercress is labeled as the most nutrient dense food, and for the same 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). Its small, round leaves and edible stems have a peppery, slightly spicy flavor. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and 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, a small study in healthy individuals taking 100 grams of watercress daily for seven days found that watercress increased carbon dioxide production during exercise, which may have a negative impact on performance (33). Glycemic Index: 32, Calories:11, Net carbs: 1.29, Protein: 2.3. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Furthermore, the vitamin C in watercress is associated with a lower risk of developing cataracts as well (35). Furthermore, watercress may help lower cholesterol, which can improve heart health. Nasturtium officinale. (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions. Cress is one of the very low-calorie green leafy vegetables (only 11 calories per 100 g raw leaves) and contains negligible amounts of fats. for about half an hour in order to rid off parasite eggs and worms that thrive well under aquatic conditions. Though it hasn’t been studied specifically, watercress may have benefits for weight management as well. All rights reserved. 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). Peppery and tangy flavored cress is a storehouse of many natural phytonutrients like isothiocyanates For optimal health, it is a good idea to choose the foods that contain the most nutrients. Racemes of tiny white flowers appear in summer, which turns into small pods containing two rows of seeds. In fact, it’s ranked number one on the US Centers for Disease Control’s Powerhouse Fruits and Vegetables list (2). Here are some easy ways to add watercress to your diet: Watercress is a powerhouse vegetable that packs several important nutrients but is extremely low in calories. thyroxin hormone deficiency in individuals with thyroid dysfunction. Due to its high water content (93%) it is low in calories. Vitamin K is a component of osteocalcin, a protein that makes up healthy bone tissue and helps regulate bone turnover (4, 25). 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. Vitamin C deficiency is rare, but there are some subtle signs to watch out for. Centers for Disease control and Prevention, Centers for disease control and prevention (CDC), Watercress plant. Further, it is also a rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. 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. its reduction potential properties. While a considerable amount of research indicates that dietary nitrates may enhance exercise performance, conclusive evidence that watercress improves athletic performance is lacking. Separate its roots from the stem and leaves. raw leaves, Nutrition value per 100 g. Watercress is available year around. Vitamin C is renowned for its beneficial effects on immune health. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Watercress contains 15 mg of vitamin C per cup (34 grams), which is 20% of the RDI for women and 17% for men (3). Watercress is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts and cabbage (1). Cress from stagnant and polluted water may host Fresh greens may be submerged in water and stored in the refrigerator where they keep well for up to 2-3 days. Isothiocyanates found in watercress have been shown to prevent colon, lung, prostate and skin cancers (9, 10, 14, 15). Stir it into your soup near the end of cooking. Scientific name: Vitamin-K has a Lab studies suggest that regular consumption of foods rich in vitamin-C contribute to maintaining healthy connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious agents by boosting immunity. A review of studies in over 500,000 individuals linked eating cruciferous vegetables to a 16% reduced risk of heart disease (18). 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). We will summarise the role of these vital substances and show just how valuable watercress is in contributing to our daily requirements for them. Numerous studies have shown that lutein and zeaxanthin are essential for eye health (34). Watercress leaves carry 0.31 mg of oxalic acid per 100 g of leaves. This simple 3-step plan can help you lose weight fast. Though watercress is hardly one of the most popular vegetables, its nutrition profile makes it a stellar addition to your diet. Watercress is part of the cruciferous family of vegetables. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. What’s more, dietary nitrate lowers resting blood pressure and reduces the amount of oxygen needed during exercise, which may increase exercise tolerance (32). Vitamin C boosts your immune system by increasing the production of white blood cells that fight infections (28). Watercress also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium and copper (3… Here are 10 natural nutrition and lifestyle tips to build and maintain healthy bones. If you’re trying to lose weight, adding this nutritious, low-calorie vegetable to your diet is certainly worth a try. Cress leaves and stem contain gluconasturtiin, a glucosinolate compound that gives the peppery flavor. Low levels of these carotenoids are associated with heart disease and high blood pressure (19). Watercress also contains dietary nitrates, which boost blood vessel health by reducing inflammation and decreasing the stiffness and thickness of your blood vessels (21). However, to get the most benefits from its active antioxidant compounds, it’s best eaten raw or lightly steamed (36). urinary tract stones are advised to avoid eating vegetables belonging to the Brassica family. Lutein and zeaxanthin are carotenoids that pack a powerful antioxidant punch. Watercress may have protective effects against cancer. Healthline Media does not provide medical advice, diagnosis, or treatment. <<-Back to Vegetables from Watercress. Cress is one of the very low-calorie green leafy vegetables (only 11 calories per 100 g raw leaves) and contains negligible amounts of fats. The greens feature sharp, peppery and slightly tangy taste, somewhat like that of tender mustard greens and garden cress (Lepidium sativum). Studies have shown that high levels of carotenoids not only protect against the development of heart disease but also lower your risk of heart attack and strokes (20). Source: USDA Richest in Vitamin A: 3191IU (64% of DV), Vitamin C: 43mg (48% of DV). Watercress: nutrition. Both watercress and … Research studies Additionally, research demonstrates that the isothiocyanates and sulforaphane found in watercress suppress the growth of breast cancer cells (16, 17). provide 47 mg or 72% of RDA of vitamin-C. As an antioxidant, vitamin-C helps trap free-oxygen radicals and reactive oxygen species (ROS) through It is very important to build strong and dense bones.