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Watercress is a small, round, green leafy vegetable that is edible and has a slightly pungent taste. Watercress is related to kale, Brussels sprouts, and cabbage. Once considered a weed, watercress actually has considerable nutritional value. Here are 10 impressive health benefits of watercress.
1. Contains many nutrients, especially Vitamin K
Watercress is low in calories but packed with nutrients. In fact, it's at the top of the CDC's list of good fruits and vegetables.
One cup (34 grams) of watercress contains:
Calories: 4 Carbs: 0.4 grams Protein: 0.8 grams Fat: 0 grams Fiber: 0.2 grams Vitamin A: 22% of the need Daily RDI (RDI) Vitamin C : 24% RDI Vitamin K : 106% RDI Calcium: 4% RDI Manganese: 4% RDI. Thus, just 1 cup of watercress provides more than 100% of the daily vitamin K requirement. This is a fat-soluble vitamin that is needed for blood clotting and for healthy bones. In addition, watercress also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium and copper.
2. High antioxidant content, reduces the risk of chronic disease
Antioxidant plant compounds, found abundantly in watercress, work to protect cells from damage caused by free radicals - harmful molecules that lead to oxidative stress. Eating plenty of foods rich in antioxidants, like watercress, can reduce your risk of chronic diseases, including diabetes, cancer and heart disease.
3. Contains compounds that prevent certain types of cancer
Watercress and cruciferous vegetables contain glucosinolates, which activate into isothiocyanates compounds when we chew or cut with a knife. Isothiocyanate - includes chemicals like sulforaphane and phenethyl isothiocyanate (PEITC), fights cancer by:
Protects healthy cells from damage Inactivates carcinogens Prevents growth and spread of tumours. "Isothiocyanates" found in watercress have been shown to prevent colon, lung, prostate and skin cancers. In addition, the study also demonstrated that isothiocyanates and sulforaphane present in watercress help prevent the growth of breast cancer cells.
4. Beneficial for heart health in various ways
According to a study that followed more than 500,000 individuals, eating cruciferous vegetables reduced the risk of heart disease by 16%. The high content of carotenoids not only fights the development of heart disease, but also reduces the risk of heart attack and stroke. Watercress also contains nitrates, which promote blood vessel health by reducing inflammation, as well as reducing the stiffness and thickness of blood vessels. Thanks to its ability to help lower cholesterol, watercress may improve heart health. In a 10-day study in rats with high cholesterol, treatment with watercress extract reduced total cholesterol by 34% and bad LDL cholesterol by 53%.
Sử dụng rau cải xoong có lợi cho sức khỏe tim mạch của người bệnh
5. Mineral content and vitamin K to fight osteoporosis
Watercress contains many minerals essential for bone health, including calcium, magnesium, potassium and phosphorus. In addition, watercress also contains vitamin K and potassium. This is a component of Osteocalcin - a protein that makes up healthy bone tissue, and also regulates bone turnover.
6. High Vitamin C Boosts Immunity
Each 34g cup of watercress contains 15 mg of vitamin C, which is 20% of the daily requirement for women and 17% for men.
Vitamin C is beneficial for immune health, promoting the production of infection-fighting white blood cells to strengthen resistance. Vitamin C deficiency is associated with decreased immune function and increased inflammation.
7. High nutrient density for weight loss
Watercress can be beneficial in weight control. Watercress is a vegetable packed with important nutrients, yet extremely low in calories. If you're trying to lose weight, try adding this low-calorie vegetable to your weight loss diet.
8. Nitrates enhance athletic performance
Cruciferous vegetables are high in nitrates. They help relax blood vessels and increase the amount of nitric oxide in the blood, which can improve exercise performance.
9. Rich in Carotenoids and Vitamin C, protect eye health
Watercress contains lutein and zeaxanthin - antioxidant compounds belonging to the carotene family. Many studies have shown that lutein and zeaxanthin are essential for eye health. In particular, this nutrient protects the eyes from damage caused by blue light. Furthermore, lutein and zeaxanthin, as well as vitamin C, found in watercress reduce the risk of developing age-related macular degeneration and cataracts.
Cải xoong chứa lutein và zeaxanthin rất tốt cho sức khỏe đôi mắt
10. Easy addition to all meals
Watercress can also be used in many dishes. But to get the most benefit from antioxidant compounds, it's best to eat watercress raw or lightly steamed.
Here are some simple suggestions for adding watercress to your diet:
As a salad ingredient Add to soups near the end of the heat Toss in a sandwich Prepare with garlic and olive oil Serve with eggs Use to decorate any dish.
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Reference source: healthline.com
