• Amarildo Prendi

5 Surprising Effects of Eating Watercress

Watercress is recognised for a peppery kick. Love it or hate it, it's loaded with nutritional vitamins and minerals. But you do not want to go consuming it by using the handful to reap the benefits of watercress.




"Watercress truly has a bite, however I like the peppery flavor. It’s comparable to arugula," says Frances Largeman-Roth, RDN, writer of Smoothies & Juices: Prevention Healing Kitchen ($19). "You can’t take away or change the flavor, however you can pair it with different mild-tasting foods, like cheese, rice, pasta, or eggs to stability out the mustardy flavor."


Watercress is one of the most nutritious leafy vegetables out there," says Vandana Sheth, RDN, CDCES, creator of My Indian Table: Quick & Tasty Vegetarian Recipes ($25). "Watercress is a nutrient-dense vegetable that provides a massive bang in phrases of vitamins for a extraordinarily low-calorie impact."


5 watercress advantages that make it one of the most nutrient-dense greens:


1. Promotes bone health

The high nutrition K content material of watercress paired with its calcium tiers can assist promote healthful bones, says Sheth. It's recommended that adults have one microgram (µg) of nutrition K per kilogram of physique weight per day. So anybody who weighs a hundred and fifty kilos needs about sixty eight µg of diet K daily—one cup of chopped watercress includes 250 µg. One cup of chopped watercress (34 g) carries forty one mg of calcium (about 1/6 of the amount of calcium in a cup of milk).


2. Supports cardiovascular health

"[Watercress] offers a huge array of antioxidants that might also assist limit our threat for heart disease," explains Sheth. "Because of its mineral content—calcium, potassium, magnesium—and nitrates, watercress can also assist with blood pressure." One cup of chopped watercress (34 g) consists of 112 mg of potassium (1/3 of the quantity of potassium in a banana), 7 mg of magnesium, and about 37 mg of nitrates.


The high nutrition K content material of watercress additionally ability that everyone taking blood thinners should seek advice from their docs earlier than including watercress to their diet. "Vitamin K performs an important position in blood clotting and any drastic adjustments in vitamin K consumption via diet can affect the medication’s effect," says Sheth.


3. Decreases the danger of growing cancer

"Watercress incorporates isothiocyanates, which can also help forestall most cancers via helping the physique in getting rid of potential carcinogens," says Largreman-Roth. Isothiocyanates are small molecules that decrease the activation of and make bigger the detoxing of carcinogens.


4. Helps control diabetes symptoms

Watercress carries alpha-lipoic acid, an antioxidant that can lower blood sugar tiers and decrease insulin resistance.



5. Promotes eye health

"Watercress can additionally assist with eye fitness because of its carotenoids and diet C content," says Sheth. One cup of chopped watercress includes 15 mg of diet C (about 1/5 of the diet C in an orange). While there is no particular recommended every day allowance for carotenoids, like beta-carotene or alpha-carotene, a cup of chopped watercress includes 649 µg of beta-carotene, which converts to nutrition A in the body, supporting to stop vision loss.

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