Watercress grows in natural spring water and is dark, leafy green. Watercress has traditionally been used primarily as a garnish. It is now experiencing a resurgence in popularity as one of the newest superfoods. Watercress, according to Megan Ware, is an ancient green that was possibly a staple in the diet of Roman soldiers. It belongs to the cruciferous family, which includes kale, broccoli, arugula, and Brussels sprouts. Its resurgence is due in part to a growing awareness of its high nutritional value.
Consuming all fruits and vegetables, including watercress, has been linked to improved overall health. According to Taylor C. Wallace and colleagues' 2019 review of studies, eating a variety of fruits and vegetables can reduce inflammation and the risk of chronic diseases. As a result, these food groups appear to reduce the risk of premature death and disability. Watercress is low in calories but high in nutrients. The nutrient density of a food is a measure of how many nutrients it contains in relation to how many calories it provides. As a result, watercress is a very nutrient-dense food. In fact, it is ranked first on the US Centers for Disease Control's list of Powerhouse Fruits and Vegetables. One cup (34 grams) of watercress provides more than 100% of the RDI for vitamin K, a fat-soluble vitamin required for blood clotting and bone health, according to the National Institutes of Health Office of Dietary Supplements. Watercress is also high in vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper.
Watercress, according to Melissa Grove, is high in plant compounds known as antioxidants, which protect against cell damage caused by free radicals, which are harmful molecules that cause oxidative stress. Chronic illnesses such as diabetes, cancer, and cardiovascular disease have all been linked to oxidative stress. Fortunately, eating antioxidant-rich foods like watercress can help protect against oxidative stress, potentially lowering your risk of these diseases. Watercress contained over 40 unique flavonoids, a type of plant chemical, according to one study on the antioxidant compounds in 12 different cruciferous vegetables. Melissa Grove also stated that watercress may lower your risk of developing certain types of cancer due to its high phytochemical content. Watercress and other cruciferous vegetables contain glucosinolates, which are converted to isothiocyanates when they are cut or chewed. Watercress may be beneficial to heart health in a variety of ways. Watercress is a member of the cruciferous vegetable family. A diet rich in cruciferous vegetables may be beneficial to cardiovascular health. Watercress also contains antioxidants such as beta-carotene, zeaxanthin, and lutein. Low levels of these carotenoids have been linked to heart disease and hypertension.
Watercress contains a variety of minerals that are beneficial to bone health, including calcium, magnesium, potassium, and phosphorus. Though calcium is well-known for its effects on bone health, magnesium, vitamin K, and potassium are also important. A well-balanced diet rich in nutrient-dense vegetables has been linked to improved bone health. Watercress is a nutrient-dense vegetable that is low in calories and high in antioxidants. It is high in antioxidants, which may reduce your risk of heart disease and certain types of cancer. It's also high in minerals that protect your bones. Furthermore, watercress is a delicious addition to any meal and a refreshing change from lettuce or spinach. Watercress is not one of the most popular vegetables, but its nutritional profile makes it an excellent addition to your diet.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. What to know about watercress
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — By Megan Ware, RDN, L.D. on November 4, 2019
https://www.medicalnewstoday.com/articles/285412
2. 10 Impressive Health Benefits of Watercress
By Melissa Groves on August 6, 2018
