Once considered a weed, people can now enjoy watercress as a remedy straight from the garden and reap its many health benefits on a daily basis. Watercress is a dark, green leafy vegetable that grows in natural spring water. In the past, people only used the greens as a garnish. However, now it is experiencing a resurgence in popularity. Watercress as a remedy is already one of themlatest superfoods. But why is watercress so healthy? In this article we will try to answer these and other questions for you in as much detail as possible.
Why is watercress considered a medicinal product?
Watercress superfood was once an often overlooked leafy green that contains many healthy nutrients. The small, round leaves and edible stems have a peppery, slightly spicy taste. The plant belongs to the cruciferous family, which also includes kale, broccoli, arugula and Brussels sprouts. Possibly due to the watercress effects, this was a staple food for Roman soldiers. Watercress cultivation began in Great Britain at the beginning of the 19th century and today the green usually grows in watery beds.
So if youeat a low-calorie dietwatercress contains nutrients and vitamins that can cover your daily needs. The newfound popularity is also due in part to a growing awareness of its dense nutritional content. That's why in this article, we'll explain the benefits of watercress, provide a breakdown of its nutrients, and explain the potential health risks for certain people. We also offer ideas about what watercress can be good for and how you can include more of it in your diet.
Reduce the risk of chronic diseases
High levels of antioxidants can reduce the risk of chronic diseases. Watercress is full of plant compounds that are considered antioxidants and protect against cell damage caused by free radicals. The latter are harmful molecules that lead to oxidative stress. In addition, medicine links oxidative stress to several chronic diseases such as diabetes, cancer and cardiovascular diseases. Fortunately, diets high inantioxidant foodslike watercress, help protect against oxidative stress, which can reduce the risk of these diseases.
A study of the antioxidants in 12 different cruciferous vegetables found over 40 unique flavonoids, a type of plant chemical, found in watercress. In fact, watercress outperformed all othersprotein-containing vegetablesin terms of the total amount of phenols and the ability to neutralize free radicals. Additionally, studies have linked the antioxidants in watercress to a lower risk of cancer, diabetes and heart disease.
How Healthy Is Watercress – Watercress as a Remedy for Blood Pressure
People who do not consume enough calcium, magnesium and potassium are at risk of suffering from high blood pressure. These minerals are believed toLower blood pressure, by releasing sodium from the body and helping to dilate the arteries. Additionally, it is important to note that taking these substances in the form of supplements does not provide the same health benefits as part of a healthy diet. The reason watercress is so healthy is due to the fact that it contains all three of these healthy minerals. This can accordingly help improve absorption.
According to a 2013 study published in the British Journal of Clinical Pharmacology, foods like watercress, which contain dietary nitrates, have several benefits for blood vessels. These benefits include lowering blood pressure, inhibiting platelet buildup, and maintaining or improving endothelial dysfunction. In general, research has shown that a diet that includes all types of fruits and vegetables can help a person maintain healthy blood pressure. In addition, watercress can also help lower cholesterol levels, which can improve heart health.
Healthy bones through watercress vitamins
Vitamin K is a component of osteocalcin, a protein that forms healthy bone tissue and helps regulate bone turnover. Low intake of vitamin K can increase the risk of a bone fracture. Adequate vitamin K consumption improves bone health by modifying bone-forming proteins. This improves the body's absorption of calcium while reducing the amount of calcium a person loses in urine. So, consuming just one cup of watercress per day would help you meet your daily vitamin K requirement. Watercress is also a good source of calcium, which can further support your bone development and strength. Watercress improves digestive function due to its high content of vitamin C and fiber, which stimulate saliva and gastric secretion and intestinal tract motility, respectively.
Treat diabetes
Using watercress as a remedy for daily consumption can also have a positive effect on your blood sugar. The green leaf contains the antioxidant alpha lipoic acid. This compound ensures, for example, lower glucose levels. It also increases insulin sensitivity and prevents changes caused by oxidative stress, which are common in people with diabetes. Studies on alpha lipoic acid have also shown that it can reduce nerve damage in people with diabetes. However, the effects on nutrition are not yet entirely clear.
A 2019 study of 60 women with gestational diabetes found that daily supplementation with alpha lipoic acid reduced several markers of the disease. Other 2019 research on 135 participants with type 2 diabetes found that a 600 milligram (mg) dose of alpha lipoic acid significantly reduced many signs of the disease. However, most studies used intravenous doses. There is uncertainty as to whether consuming alpha lipoic acid in the diet provides the same benefits.
Provision of dietary nitrates
Watercress, along with beets and other leafy greens, contains very high levels of dietary nitrate, which increases nitric oxide and can have positive health effects. A 2019 study in rats showed that high intakes of dietary nitrates can lower blood pressure. Further research into the effects of high doses of dietary nitrates on humans has shown that it can reduce a person's oxygen requirements during exercise and improve athletic performance. However, another study found that moderate intake of dietary nitrates does not appear to have the same effects on exercise. So, further research in this area is needed to confirm the benefits of dietary nitrates.
Watercress as a remedy for certain types of cancer
So, what is watercress good for when it comes to cancer? Since the leaves are rich in phytochemicals, this may reduce the risk of developing certain cancers. Watercress and other vegetables in this family contain glucosinolates, which are activated into compounds called isothiocyanates when cut with a knife or chewed. Additionally, isothiocyanates include chemicals such as sulforaphane and phenylethyl isothiocyanate. These compounds prevent cancer by protecting healthy cells from damage, inactivating cancer-causing chemicals, and blocking the growth and spread of tumors.
Isothiocyanates found in watercress have also been shown to prevent colon, lung, prostate and skin cancer. According to research, the isothiocyanates and sulforaphane contained in watercress suppress the growth of breast cancer cells. However, the natural product not only prevents cancer, but is also used in homeopathy against urinary tract infections. You can even use watercress to treat your skin, such as age spots or blemishes. When used topically, watercress juice can be helpful in relieving skin eczema and other skin conditions. Its high content of vitamins A and C, which is best obtained through juicing, has a positive effect on skin health.
Vitamin C for a strong immune system
Watercress contains 15 mg of vitamin C per cup (34 grams), which is 20% of the daily requirement for women and 17% for men. Vitamin C is known for its positive effects on immune health. Vitamin C deficiency has been linked to reduced immune function and increased inflammation. In addition, ascorbic acid boosts immunity by increasing the production of white blood cells that fight infections. Although studies in the general population have not conclusively shown that vitamin C reduces the risk of colds, it has reduced the duration of symptoms by 8%.
Watercress Nutrients for Weight Loss
Although it has not been specifically studied, watercress may also have weight management benefits. It's an extremely nutrient-dense food - one cup (34 grams) contains only four calories but provides several important nutrients. This can help you consume very few calories, which can therefore help you lose weight. So if you're trying to lose weight, adding these nutritious, low-calorie vegetables to your diet is certainly worth a try.
Possible risks
For people who are treating a blood clotting disorder with blood-thinning medications such as warfarin, it is important not to suddenly change your vitamin K intake. This is because vitamin K plays an essential role in blood clotting and can interfere with some medications, including warfarin. If a person does not refrigerate vegetable juice that contains nitrates, it can lead to a buildup of bacteria. These bacteria convert nitrate into nitrite and contaminate the juice. High levels of nitrites can be potentially harmful. People suffering from bladder infections should avoid or limit watercress consumption as it may cause bladder pain. Those with hyperthyroidism may also want to limit watercress consumption due to its high iodine content. If you are taking medication, you should consult your doctor before eating watercress or drinking its juice. Watercress, in all its goodness, is so wonderfully potent that it can react with the medicines you take.
A 2016 article in the Journal of the American Heart Association compiled evidence from researchers at a National Heart, Lung and Blood Institute workshop. They made associations between high nitrite levels and an increased risk of stomach cancer. For this reason, you should make sure to refrigerate juices, including those that contain watercress. Despite these risks, watercress is a highly nutritious and versatile leafy green. People can include it as part of a balanced diet. Individuals should eat a varied diet including many different fruits and vegetables as the key to a healthy life.
A versatile addition to any meal
You can also use watercress as a remedy in a variety of dishes. However, to get the most benefits from the active antioxidants, it's best to eat the green leaf raw or lightly steamed. So here are some easy ways you can add it to your diet, such as a watercress salad:
- Prepare a watercress recipe toward the end of cooking as a watercress soup.
- Use the green leaves to top a sandwich.
- You can even make pesto with watercress by mixing it with garlic and olive oil.
- Watercress goes perfectly with eggs, which you can serve with it.
In summary, watercress is a powerful vegetable and contains several important nutrients, but is extremely low in calories. The plant contains a variety of antioxidants that may reduce the risk of heart disease and various types of cancer. Cress is also a good source of minerals that protect your bones. Additionally, watercress is a delicious addition to any meal and a nice change from the usual salad or spinach. Although it's hardly one of the most popular vegetables, watercress' nutritional profile can make it an excellent addition to your diet.
