The Health Benefits of Watercress

Originally shared by Healthy Food Care

The Health Benefits of Watercress

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#Watercress is a perennial plant that is the freshest and most abundant near natural springs, slow waters etc. This water-loving plant has been known for its medicinal properties from ancient times, mostly in Europe, Central Asia, Americas etc. It’s a close relative to cabbage, mustard greens, arugula etc. and has green leaves with high moisture. Its taste is a mix of mustard greens and garden cress and it appears in the summer, with small white flowers that then grow into pods with seeds. The seeds, when mature, are also edible.

Watercress contains many nutrients, vitamins, minerals, antioxidants and very few calories. 100 grams of fresh leaves contain around 11 calories, so this vegetable is excellent for salads, especially for people who are on a weight loss diet. The leaves contain a compound called gluconasturtiin that gives it a peppery flavor. It also has great amounts of vitamin C (ascorbic acid) – about 47 milligrams per 100 grams or 72% of the recommended daily dosage. Vitamin C is an excellent antioxidant that helps fight free radicals that cause cancer, degenerative diseases and aging; vitamin C also fights inflammations and infections and helps iron absorb in the intestines more efficiently.

Vitamin K is another nutrient that is present with about 200% in watercress. This vitamin plays an essential role in maintaining healthy bones and it’s used for treating Alzheimer’s disease patients because of its efficient role in limiting the neuronal brain damage.

The cress plant is rich in vitamin A and flavonoids such as beta carotene, zea xanthin, lutein etc. These compounds have antioxidant properties and fight harmful free radicals in the body, preventing them from doing damage. There are B complex vitamins in watercress: B6 (pyridoxine), niacin, thiamin, riboflavin, pantothenic acid etc. all of which help the metabolism function properly, digesting protein, fats and carbohydrates.

This water plant has lots of minerals as well: calcium, manganese, potassium, copper, magnesium, phosphorous etc. Potassium is an electrolyte that is a component of body and cell fluids and helps in controlling the blood pressure and heart rate; calcium is excellent for strong and healthy bones; manganese is a co-factor in the creation of superoxide dismutase – an antioxidant enzyme; copper is vital for the formation of red blood cells etc.

All in all, watercress is beneficial for us because it helps prevent anemia, osteoporosis, vitamin A deficiency, prostate and colon cancers, cardiovascular diseases etc.

Watercress can be found in stores all year round. The fresh ones feature deep green color, succulent and thick leaves and a nice peppery aroma. To wash, rinse it under cold running water to remove dirt and soak it in salt water for 30 minutes to get rid of any worms and paradise eggs that might be found on watercress as they thrive when near water. Leaves can be stored in the fridge up to 3 days.

The nutritive value for 100 grams of watercress is as follows:

11 kcal

Dietary fiber: 0.5 grams

Protein: 2.30 grams

Carbohydrates: 1.29 grams

Total fat: 0.10 grams

Cholesterol: 0 mg

Serving suggestions:

Fresh, in salads, sandwiches, juices and vegetable drinks

In soups and stews

Steamed and consumed as veggies etc.

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source: https://goo.gl/TTJunb