Top 5 Health Benefits of Watercress
Table of Contents
1. Introduction2. Let's see together what are amazing top 5 health benefits of watercress
2.1. Promotes bone health
2.2. Supports cardiovascular health
2.3. Decreases the chance of developing cancer
2.4. Helps manage diabetes symptoms
2.5. Promotes eye health
Introduction:
The watercress is known for its peppery kick. Love it or hate it, it's loaded with vitamins and minerals. But you don't need to go eating it by the handful to reap the benefits of watercress.
"Watercress definitely has a bite, but I like the peppery flavor. "You can’t remove or change the flavor,
but you can pair it with other mild-tasting foods, like cheese, rice, pasta,
or eggs to balance out the mustardy flavor."
Watercress is one of the most nutritious leafy greens out there," says
Vandana Sheth, RDN, CDCES. "Watercress is a nutrient-dense vegetable that
provides a big bang in terms of nutrients for a relatively low-calorie
impact."
Lets see together what are amazing top 5 health benefits of watercress
#1 Promotes bone health
The high vitamin K content of watercress paired with its calcium levels can help promote healthy bones, says Sheth. It's recommended that adults have one microgram (µg) of vitamin K per kilogram of body weight per day.
So someone who weighs 150 pounds needs about 68 µg of vitamin K daily—one cup of chopped watercress contains 250 µg. One cup of chopped watercress
(34 g) contains 41 mg of calcium (about 1/6 of the amount of calcium in a
cup of milk).
#2 Supports cardiovascular health
"[Watercress] provides a wide array of antioxidants that may help decrease our risk for heart disease," explains Sheth. "Because of its mineral
content—calcium, potassium, magnesium—and nitrates, watercress may help
with blood pressure." One cup of chopped watercress (34 g) contains 112 mg
of potassium (1/3 of the amount of potassium in a banana), 7 mg of
magnesium, and about 37 mg of nitrates.
The high vitamin K content of watercress also means that anyone taking blood thinners should consult their doctors before adding watercress to their diet. "Vitamin K plays an important role in blood clotting and any
drastic changes in vitamin K intake through diet can affect the medication’s effect," says Sheth.
#3 Decreases the chance of developing cancer
"Watercress contains isothiocyanates, which may help prevent cancer by
aiding the body in getting rid of potential carcinogens," says
Largreman-Roth. Isothiocyanates are small molecules that reduce the activation of and increase the detoxification of carcinogens.
#4 Helps manage diabetes symptoms
Watercress contains alpha-lipoic acid, an antioxidant that can lower blood
sugar levels and reduce insulin resistance.
#5 Promotes eye health
"Watercress can also help with eye health because of its carotenoids and
vitamin C content" says Sheth. One cup of chopped watercress contains 15
mg of vitamin C (about 1/5 of the vitamin C in an orange). While there is
no specific recommended daily allowance for carotenoids, like
beta-carotene or alpha-carotene, a cup of chopped watercress contains 649
µg of beta-carotene, which converts to vitamin A in the body, helping to
prevent vision loss.
How to cook with watercress and enjoy the benefits
"Watercress is best enjoyed raw," says Largeman-Roth. "Gently wash and dry it before using in recipes. You can also use it in cooking but keep the
cooking time briefly."
To enjoy watercress raw, Sheth recommends adding it to a smoothie or blending it into a pesto. "You can add watercress to other greens, like kale
or baby spinach, for a salad," adds Largeman-Roth, "or pop some watercress
into your next sandwich, wrap, or grain bowl." Cooked or raw, you can add watercress to any pasta or stir fry dish, says Sheth. You can also sauté
watercress "with some garlic and extra virgin olive oil for a quick side
dish." Largeman-Roth adds that you can incorporate watercress "toward the
end of making soup or tossed into an egg dish."
Add watercress to this harvest grain bowl:
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