Amazing Health Benefits of Watercress: it can prevent cancer, care for eye health, lower blood pressure, and maintain strong bones. I will comment on this below. Watercress Nasturtium is a fast-growing green leaf aquatic plant that grows abundantly in most streams and lakes in cool, shallow water areas. It is native to Europe and Asia and is one of the oldest vegetables eaten by humans. It is a member of the cruciferous family and is related to mustard, radish and wasabi in botany, all of which are known for their spicy flavor. Each 100 grams of watercress can provide 11 calories, and is particularly rich in vitamin K.
The Benefits and Features of Watercress for health, it has a lot: it can prevent cancer, eye health care, lower blood pressure, keep bones strong, which I will discuss in the comments below.
Watercress nasturtium is a fast growing green leaves of aquatic plants in the cool, most streams and lakes in the shallow waters of a lot of growth.
It is native to Europe and Asia and is one of the oldest vegetables eaten by humans. It is a member of the cruciferous family and is related to mustard, radish and wasabi in botany, all of which are known for their spicy flavor.
Each 100 grams of watercress can provide 11 calories, and is particularly rich in vitamin K.
It also contains a lot of vitamins A, C, riboflavin, vitamin B6, calcium, manganese and folic acid. It is low in carbohydrates, protein, fat and dietary fiber.
Although it is a rare plant for some of us, you can find it in most greengrocers and supermarkets. It has a slightly spicy flavor, so it is very suitable for a plate of Mexican food.
In recent years, watercress is mainly used as a simple decoration in gastronomy. Despite a little bit, it has become a star food and has attracted increasing attention.
Amazing Health Benefits of Watercress
Watercress is a food that is good for our health, rich in vitamins and minerals, and low in calories due to its rich nutrients.
1- Prevent Cancer
70% of studies found a link between cruciferous vegetables (such as watercress) and cancer protection.
An experiment conducted on four women who defeated breast cancer. Consuming about two cups of watercress per day, the content of phenyl isocyanate (anticancer agent) increased, which significantly improved their incidence. , Reducing the chance of recurrence.
The National Cancer Institute has shown that these compounds can:
- Help protect cells from DNA damage.
- Disconnect carcinogens (can cause cancer).
- Antiviral and antibacterial benefits.
- It has anti-inflammatory properties.
- It inhibits the formation of vascular tumors and the migration of tumor cells.
Watercress contains more anticancer agents than other cruciferous vegetables
2- Lower Blood Pressure, Care for the Heart:
Consumption of watercress due to its high content of lutein and zeaxanthin has been shown to help patients suffering from cardiovascular diseases.
According to a study, higher blood levels of lutein and zeaxanthin are associated with less arteriosclerosis or arteriosclerosis compared to lower levels of carotenoids.
In addition, participants with the highest blood carotenoid levels were also less likely to succumb to a heart attack.
Its high nitrate content is also commendable. Most fruits and vegetables contain a lot of natural nitrates in their diet. Nitrate is nitrate, which is an essential nutrient for plant growth.
Since certain fruits and vegetables also contain vitamin C, a natural nitrosamine inhibitor, consuming them can provide you with all the benefits of healthy nitrate without any negative effects.
Nitrate in the diet has been shown to have a wide range of vascular health benefits, including:
- Lower blood pressure.
- It inhibits platelet aggregation (coagulation).
- Save diseases such as arteriosclerosis, hypertension, sepsis, thrombosis and other diseases.
- Improve the exercise performance of healthy individuals and patients with peripheral arterial disease.
3- Take Care of the Health of the Eyes:
As a member of the cruciferous vegetable family, watercress is an incredible source of eye nutrients, such as vitamin A, β-carotene, carotenoids, lutein and zeaxanthin.
Inadequate intake of lutein and zeaxanthin is associated with advanced age-related macular degeneration (AMD)
AMD is a disease that blurs the acute central vision necessary for activities that require looking straight ahead (such as reading, sewing, and driving).
The American Optometric Association pointed out that age-related macular degeneration is “the main cause of blindness in people over 55 in the Western world. It is estimated that the incidence of this disease will triple by 2025.”
Watercress should be included in the diet to prevent the growth of cataracts.
4- Keep Your Bones Strong and Healthy:
Strangely, watercress has more bioavailable calcium than milk. For every gram of raw watercress, you will find 1.5 mg of calcium, which is higher than the 1.13 mg of calcium per gram of whole milk you want to drink.
Research published in the Journal of the American Journal of Clinical Nutrition confirmed obtain only from dairy products, calcium is dangerous because casein, calcium, fat, lactose, saturated fatty acids and cholesterol can lead to poor health.
Researchers claim that the same nutrients found in milk can be obtained in healthier plant foods such as beans.
However, calcium is not the only nutrient needed to build and maintain strong and healthy bones. You also need to keep up with your vitamin K.
Watercress is an excellent natural source of calcium and helps prevent osteoporosis. Among other factors, this is a disease caused by a lack of calcium in our diet.
The disease is associated with fading bone density, which increases the risk of fractures.
Adequate calcium intake also helps keep teeth healthy.
5-Healthy and Radiant Skin:
Watercress is rich in antioxidants and minerals, which help eliminate toxins and improve skin health.
It naturally also has antibacterial and antibacterial properties. In fact, in a study, after adding a bag of watercress every day, in just four weeks, 11 out of 10 women had significantly improved skin.
These improvements are seen in reducing wrinkles, skin texture, reducing brown spots and reducing bacteria on the skin.
Watercress may not be as popular as other cosmetics, but it has the ability to keep up with natural competitors.
6- Control Diabetes:
Watercress is low in fat, sodium and cholesterol. It is an ideal food for people with diabetes.
Its intake (for diabetics) can significantly improve the pancreas, help improve blood glucose levels and take care of insulin production.
Since obesity is undoubtedly the culprit of diabetes, Doubantang is the perfect assistant for diabetics to support weight loss.
Watercress includes complex carbohydrates, which can significantly reduce the amount of insulin required and control blood sugar levels, which may increase blood sugar levels after a meal.
Experts recommend that you add at least three to four servings of watercress to your daily diet every week to optimize its efficacy.
How to Incorporate Watercress Into Your Diet:
The most common use of watercress is as part of salads, but it can also be added to pasta, stews, and seasonings like any other green product.
Watercress can be fried with hard vegetables like kale and kale, or it can be fried with other dishes such as meat and fish.
The laziest alternative is to make smoothies. Take a small amount of watercress and mix it with your favorite fruit. In this way, incorporating it into your diet will be more tolerable.
Watercress can go perfectly with fried eggs or anything that comes to mind, it is important not to forget it on the shopping list!