Many people add these leaves sporadically to their salads for a crunchy, spicy, and aromatic touch. But, knowing the potential benefits of Watercress, you may want to eat it more often.
And it is that its possibilities in the kitchen go much further because they can be integrated into hot and cold dishes.
In addition, they have a remarkable nutritional content and, integrated into the framework of a healthy and balanced diet; they can contribute to improving some aspects of health. Do you want to know more about it? We’ll tell you right away.
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What is a watercress?
Watercress ( Nasturtium officinale ) is a plant native to Europe and Central Asia. It grows wild in streams, swamps, and torrents and has been cultivated on a large scale since the 17th century.
This had come to be considered a weed. However, its use has spread to many countries today and is also appreciated in haute cuisine.
It is part of the same family as broccoli, cauliflower, cabbage, and mustard, although in this case, the edible part is the leaves. These are deep green, fleshy, and wide. Its flavor provides spicy and sweet notes, which decrease with cooking.
Although they look very similar and are eaten in similar dishes, they are not to be confused with canons. The latter are smaller and also have a milder taste.
The vast majority of people consume Watercress in salads. But, in reality, its possibilities in the kitchen are more extensive and can be used raw and cooked. As we will see later, any of them is good to take advantage of all the benefits of Watercress for health.
What is the nutritional composition of Watercress?
According to the United States Department of Agriculture data, Watercress is a vegetable with a large proportion of water. In this case, about 95% of its composition. Thus, the presence of carbohydrates, proteins, and fat is modest or almost null.
However, the amount of vitamins and minerals it provides is more remarkable. Among them, the following can be mentioned:
- Vitamins A, C, and K.
- folates.
- Iron.
- Calcium.
- Manganese.
- Potassium and phosphorus (in less quantity).
Likewise, it contains non-nutritive substances that also impact the body and health. According to data published in the Phytotherapy publication, these are glucosinolates, isothiocyanates, polyphenols, and terpenes (among others).
All these substances make the inclusion of Watercress in the diet a good way to cover the recommended daily needs at any age and vital situation.
Seven possible benefits of Watercress
As mentioned, Watercress provides abundant vitamins, minerals, and other substances. Specifically, it can be considered one of the vegetables with the highest nutritional density.
This is defined as the amount of nutrients a food provides per 100 grams caloric value. This can be seen in this classification, prepared by the Centers for Disease Control and Prevention.
As can be read in the 2020 Dietary Guidelines for Americans, a healthy eating pattern is based on choosing foods with good nutritional density.
Likewise, its authors suggest that adopting an adequate and healthy diet is a positive way of supporting present and future health. Let’s see below how Watercress can help in this regard.
1. They can contribute to the proper functioning of the immune system
As we have just seen, one of the first benefits of Watercress is its micronutrient content (vitamins, minerals, and other bioactive compounds).
Among the many actions that these have, it is necessary to highlight the immunomodulatory role, which helps protect and favor the body’s defense system against possible pathogens.
This is clear from the analysis performed by Mitra, Paul, et al . These authors point out the specific role of vitamins A, C, iron, or carotenes, all present in the cress.
2. They can protect against aging and some chronic diseases
According to a study published in Springlerplus, different types of antioxidant compounds are found in the leaves and roots of Watercress. Among them, some pigments, such as chlorophyll or carotenes, stand out, and their primary function is to counteract the effect of free radicals.
As the Chilean Nutrition Magazine pointed out, these chemical substances (free radicals) appear naturally in the body. However, they can severely damage different cell structures when they are in excess.
This process is known as oxidative stress and has been linked to the appearance of some diseases and health conditions. Among the most prominent are cardiovascular problems, diabetes, cancer, and neurodegenerative disorders.
The most exciting thing is to provide these antioxidants through food and not in the form of supplements. This is clear from the advice of Medline Plus in this regard. For all these reasons, the contribution of antioxidants is another of the benefits that Watercress brings to the body.
3. They contribute to better cardiovascular health
As we have seen, the protection of the heart and related diseases can be mentioned among the positive effects of adding antioxidants to the diet. But it is not the only way watercress is positive in this sense.
On the one hand, they contain fiber, which in the diet has been associated with a lower risk of developing cardiovascular disease. This is how Reynolds, Akerman, et al. propose it, indicating that increasing intake helps reduce blood pressure and other markers.
At the same time, they are part of what is known as green leafy vegetables. Regarding these, a review of studies in JRSM Cardiovascular Diseases suggests that their intake helps reduce cardiovascular problems.
They cite the ability to reduce cholesterol, hypertension, and insulin resistance as the main reasons that explain it. These actions are determined by magnesium, nitrates, and compounds that help bind bile acids.
4. They help prevent iron deficiency anemia
Iron deficiency anemia is a common type of disease. This appears when the body does not have enough iron due to a deficit in the diet, absorption problems, or significant blood loss.
As the National Heart, Lung, and Blood Institute specialists point out, one of the best ways to prevent its appearance is to ensure an adequate supply of iron and vitamin C (which contributes to good absorption of this mineral).
An average serving of Watercress (about 60 grams) provides almost 10% of the total daily recommended amount for adult men and about 5% for women.
5. They contribute to good bone health
An adequate diet, from childhood and throughout life, is one of the pillars for building strong and healthy bones and keeping them in good condition as the years go by.
Calcium and vitamin D are two nutrients with a more prominent role in this regard and are perhaps the best known. But, according to data from American Bone Health, these are not the only ones to consider.
Some of the compounds with favorable action are present in Watercress. These are indicated below (although it must be taken into account that the levels of scientific evidence in this regard are variable):
- Phosphorus: is part of the bone structure.
- Vitamin A: plays a prominent role in the function of cells responsible for building and destroying bone.
- Vitamin K: Low levels of this vitamin have been associated with lower bone density and a possible increased risk of fractures.
- Vitamin C: necessary for the synthesis of collagen. The latter provides flexibility and helps maintain bone density.
6. They provide folates, which are necessary for pregnancy
During pregnancy, the recommended needs for some nutrients are increased. This is the case with folates, a B-complex vitamin that the body needs to form red blood cells, DNA, and other genetic material.
According to data provided by the Centers for Disease Control and Prevention, the main recommendations for pregnant women in this regard are :
- Taking a supplement of 400 micrograms of folic acid.
- The intake of foods that provide folates within a varied and healthy diet framework.
These recommendations are made to reduce the risk of some congenital disabilities that can be serious, such as anencephaly and spina bifida.
7. They help maintain an adequate body weight
Due to its low energy intake but high in nutrients, another of the benefits of Watercress is that it is a perfect ingredient to reduce the caloric value of diets.
When you need to lose weight or regulate the energy of meals, experts cite fruits and vegetables as two instrumental food groups.
As the Centers for Disease Control and Prevention indicated, it is not about eating less but about choosing nutritious options that contribute to better overall health and help satisfy and replace less recommended foods.
How to include Watercress in the diet?
Due to its particular flavor and versatility, Watercress can be added to the regular diet in many ways. These can resemble lamb’s lettuce, arugula, or baby spinach leaves.
Some ideas to make it varied, healthy and to be able to enjoy the benefits of Watercress are the following:
- Plain, dressed with a simple honey and mustard vinaigrette. They can be an accompaniment to a portion of grilled meat, fish, or tofu.
- In salads, alone or mixed with other green leaves. They go well with spring onion, cheese, cherry tomatoes, avocados, oranges, or apples (among others).
- They are blanched or sautéed for a very short time. They can be eaten like that or used in pasta, rice, or legume dishes.
- They are combined with eggs in an omelet filling or scrambled eggs.
- It is added to soups and vegetable creams.
- Smoothies, accompanied by other fruits and vegetables (kiwi, apple, avocado, banana, celery, spinach, or kale ).
- As a filling for sandwiches, sandwiches, and canapés of all kinds.
The most common way to buy them is in the fourth range or ready-to-eat bags. Choosing those with intense green color, without black spots, and with erect stems is essential.
These keep in the fridge for 4 to 6 days. Once opened (or if purchased in bulk), storing them in a container with absorbent paper is recommended to avoid excess moisture.
Take advantage of the benefits of Watercress with varied and healthy recipes.
Watercress are tiny leaves that grow naturally in wetlands and areas. With its ancient use in the kitchen, it is in the last decades when its popularity and cons, motion have grown.
There are many ways to take advantage of its interesting nutritional profile in salads, soups, sandwiches, or stir-fries. It is worth trying since, as we have verified, its introduction into an adequate diet can contribute to better health.