Nutrition

15 Notable Health Benefits of Eating Watercress Regularly

shamim1410 October 3, 2022 0 8 min read

What are some of the notable health benefits of eating watercress for a better living? A kind of aquatic flowering plant belonging to the Brassicaceae family of cabbages is known as a watercress or yellowcress. Watercress is a perennial plant with quick growth that is indigenous to Europe and Asia. One of the first leaf vegetables known to have been eaten by humans. This article will share some ideas about the health benefits of eating watercress. Keep reading

Vitamin C, which is abundant in watercress and supports healthy collagen synthesis as well as your immune system and wound healing, is also good for you. Beta-carotene and other carotenoids, which are considered to be strong antioxidants, are abundant in watercress.

A green leafy vegetable with many health benefits, watercress is grown in many parts of the world. Nasturtium officinale is the official scientific name of the watercress. It is a member of the Brassicaceae genus family. This green leafy vegetable is said to have originated in Europe and Asia, but it is now widely grown for both residential and commercial purposes around the world.

It’s uncommon to discover a product that offers nutritional benefits without raising concerns about foreign economies or becoming the target of false advertising litigation in a world overrun with superfood hype. But the same thing that makes watercress so fantastic is that.

Watercress, a fast-growing aquatic member of the brassica family, is a well-kept health food secret. What really justifies this leaf for all the praise? With a nutritional density score of 100, which indicates that 100 calories of watercress can provide you with your whole daily requirement of 17 key elements, watercress came out on top in the CDC’s list of Powerhouse Fruits and Vegetables.

The inclusion of several vitamins, minerals, and nutrients in watercress has many positive health effects. Some of the health advantages of watercress include boosting the immune system, aiding in weight reduction, being beneficial for the brain, digestive system, vision, and blood circulation, as well as preventing different cancers including breast and colorectal cancer, and maintaining strong and healthy bones.

Watercress’s nutritional value is:

Numerous vitamins, minerals, and other ingredients may be found in watercress. Watercress contains a number of vitamins, including Vitamins A, C, K, Folates, Pantothenic Acid, Niacin, and Choline. Additionally, watercress includes salt, potassium, dietary fiber, and Omega 3 and Omega 6 fatty acids, all of which have several health benefits. Watercress also includes minerals including calcium, magnesium, iron, zinc, manganese, copper, selenium, and phosphorus in addition to these. The fact that watercress has no cholesterol is its finest feature.

Health benefits of eating watercress

Let’s find below 15 major health benefits of eating watercress:

1. Vitamins abundant food

Oranges, grapefruit, and other citrus fruits are typically the first meals that come to mind when considering foods high in vitamin C, but watercress shouldn’t be disregarded in this case.

Fresh watercress has more ascorbic acid (vitamin C) than several other fruits and vegetables, according to Ficek. “Vitamin C’s reduction-potential capabilities, which make it an antioxidant, aid in the capture of free oxygen radicals and reactive oxygen species (ROS).”

Watercress is a great source of vitamin K, which is undoubtedly beneficial. Dr. Scott Schreiber, a registered dietitian/nutritionist, and trained nutrition specialist claims that vitamin K can help with blood clotting, bone health, and prevention of brain damage. Vitamin K may contribute to bone health by fostering osteotropic (bone formation and strengthening)

2. Help control Diabetes

Alpha-lipoic acid, an antioxidant, is found in watercress. This substance can: reduce blood glucose levels. a rise in insulin sensitivity The antioxidants, including alpha-lipoic acid in watercress, have been linked to decreased glucose levels and greater insulin sensitivity, both of which can help manage diabetes, in addition to the benefits already discussed.

3. Stabilize cholesterol

Knowing where to discover foods that could act in the other manner is important since everything will certainly cause cancer. Fortunately for you, Ficek points out that watercress is thought to possess some very promising cancer-preventive qualities. According to Rebecca Lewis, in-house RD for HelloFresh, watercress is also beneficial in avoiding cardiovascular disease since it decreases LDL, the cholesterol linked to the condition.

4. Good for blood

Additionally, dietary nitrates included in watercress improve blood vessel health by lowering inflammation and your blood vessels’ rigidity and thickness. By raising the level of nitric oxide in your blood, dietary nitrates have also been demonstrated to reduce blood pressure.

5. Keep your brain and cells energized

And the hits keep coming in! Watercress will also provide you with a wonderful dosage of B vitamins, which is an addition to its outstanding list of nutrients.

According to Ficek, this set of vitamins is “necessary for optimal cellular metabolic activities,” including riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. Your brain is one of the most crucial areas where B vitamins function, so you should try to eat them as often as you can.

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6. Prevents cancer

According to the proposed theory, watercress may lessen the chance of developing cancer by reducing DNA damage and by potentially improving antioxidant status by raising plasma carotenoids levels. The primary care setting and the primary prevention of cancer should both be interested in these findings.

According to research from the University of Ulster, eating watercress daily can drastically reduce DNA damage to blood cells, which is thought to be a key factor in the onset of cancer.

7. Improves cardiovascular health

Numerous studies have shown that regular consumption of watercress is very beneficial for cardiovascular health because it helps to lower levels of harmful cholesterol in the body, such as LDL cholesterol, and raise levels of healthy cholesterol, such as HDL cholesterol.

The key factor behind a number of chronic cardiac problems is LDL cholesterol. In addition, watercress has a lot of Vitamin C, a potent antioxidant that fights free radicals and prevents them from harming the cells and tissues of our hearts through oxidative stress.

8. Low-calorie, high-nutrient food

Watercress is packed with health advantages, says Rene Ficek, dietitian and chief nutritionist at Seattle Sutton’s Healthy Eating. According to Ficek, “Peppery and tangy-flavored cress is a storehouse of various naturally occurring phytonutrients including isothiocyanates that have health-promoting and disease-prevention qualities.”

What’s not to love about watercress, a low-calorie green leafy vegetable that has a negligible amount of fat? Ficek claims that this superfood has very few calories, so you can essentially call it a day in terms of nutrition with just 100 of the item.

9. Full of minerals

Your body also requires metals and minerals; they are significant parts of your global mining empire. Copper, calcium, potassium, magnesium, manganese, and phosphorus are all present in watercress. How often do you have to hear that watercress is a one-stop shop?

According to Ficek, potassium is a crucial part of physiological fluids and cells. It works to balance sodium’s effects on blood pressure and heart rate. “The antioxidant enzyme superoxide dismutase needs manganese as a co-factor, which the body uses for manganese. Calcium is essential for healthy bones and teeth, as well as for controlling the function of the heart and skeletal muscles.”

10. Beneficial to bone health

Both calcium and vitamin K, which are beneficial for bone health, are abundant in watercress. The amount of calcium in only one cup of chopped watercress is 41 mg.

11. Benefits your eyes

Due to its high calcium content, watercress is excellent for maintaining the health of our bones and preventing osteoporosis and other bone-related conditions. The most crucial element for bones is calcium, which helps to form and repair bones as well as promote bone density.

Studies have shown that people who eat foods high in calcium, including watercress, have stronger bones and are less likely to develop bone-related disorders like osteoporosis.

In addition to this, watercress has a folate component that protects against oxidative damage to our bones and age-related bone problems while also aiding in maintaining bone density.

12. Prevents pregnancy-related issues

Watercress is highly healthy for pregnant women and the developing fetus because of the high quantity of folate it contains. Research has shown that eating foods high in folate, including watercress, can lower the chance of neural tube deficiencies and keep the mother healthy.

13. Stops cognition

Folate, which is abundant in watercress and is particularly helpful in preventing cognitive deterioration, According to studies, those who regularly eat foods high in folate, including watercress, have a lower risk of developing cognitive decline problems.

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14. Get stronger teeth

The high calcium content of watercress makes it particularly beneficial for maintaining the strength and health of our teeth. Additionally, it aids in treating gum bleeding. Regular consumption of watercress not only maintains our teeth healthy but also shields them from damage.

15. Improve your immunity

Our immune system benefits greatly from watercress’ strong vitamin C and folate content. By enhancing the formation of white blood cells in our bodies and preventing oxidative damage to our cells, vitamin C helps to defend our body against external invaders like germs and viruses.

Final thought

Given how little this potent green can’t accomplished, you should definitely start eating it by the bushel as soon as possible. However, even if leafy greens aren’t your thing, getting your daily serving of this superfood may be simpler than you think. Lewis offers the following three really simple suggestions for increasing your consumption of watercress.

1. Use watercress instead of basil the next time you make pesto.
2. Add it to your favorite soups and stews since it can handle cooking at higher temperatures.
3. Change up your salads by using this green for your standard go-to lettuce.

Simply consume your blasted watercress instead of adding it to sandwiches, burgers, French fries, or deep-fried Twinkies!

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