Watercress

The small, crisp, and vibrant green leaves of watercress are valued for their mild peppery taste and freshness; you may use them in soups, stews, or salads. These herbaceous plants provide quite the nutrient punch, despite its tiny size and the meager amount used in cooking.

Watercress health benefits arise from its potent mix of essential nutrients such as proteins, folates, panthothenic acid, and minerals such as copper, calcium, magnesium, potassium, and manganese.

Additionally, watercress provides ample traces of vitamin a, vitamin c, vitamin e, and vitamin k, along with vitamin b complex such as thiamine, riboflavin, vitamin b6, and so on. Health benefits of watercress greens to individuals on a weight loss diet become even more important when you consider that this is a low sodium, low fat option.

Watercress contains more vitamin c than oranges, is higher in calcium then milk, has more iron than spinach, and contains the same protein per calorie as chicken breasts. Its a good source of vitamin a, e, k, b6, thiamin, riboflavin, magnesium, phosphorus, potassium and manganese; and a good source of folate, pantothenic acid and copper. A daily serving of watercress reduces dna damage to blood cells and enhances the ability of the cells to fight further damage to dna caused by free radicals. Itas good for your eyes, bones, blood, liver, and even your skin, hair and nails. Juicing watercress adds lots of nutrient rich greens to some our juices and injects an additional bonus of clean-burning protein.

Watercress is renowned for itas cancer fighting properties. The leafy green plant has high levels of phytochemicals known as isothiocyanates, the same disease fighting components found in brussels sprouts, broccoli, cabbage, kai choi, kale, horseradish, radish and turnip. Isothiocyanates, or itcas, has been shown to ainhibit the development of tumorsa and various types of cancer cells.

Watercress is used for swollen breathing passages in the lung, coughs, bronchitis, flu, and swine flu.

Other uses include treating baldness, constipation, parasitic worms, cancer, goiter, polyps, scurvy, and tuberculosis.

Watercress is also used to improve appetite and digestion, to enhance sexual arousal, to kill germs, and as a aspring tonic" women sometimes use it to cause an abortion.

Peppery and tangy flavored cress is a storehouse of many natural phytonutrients like isothiocyanates that have health promotional and disease prevention properties.

Cress is one of the very low-calorie green leafy vegetables (only 11acalories per 100 g raw leaves) and contains negligible amounts of fats. Being an antioxidant rich, low-calorific and low-fat vegetable, it is often recommended in cholesterol controlling and weight reduction programs.

According to the study published in centers for disease control and prevention (cdc) journal, researchers at william paterson university at new jersey, watercress is labeled as the most nutrient dense food, and for the same reason, it tops the list of "powerhouse fruits and vegetables".

Cress leaves and stem contains gluconasturtiin, a glucosinolate compound that gives the peppery flavor. Research studies suggest that the hydrolysis product of gluconasturtiin, 2-phenethyl isothiocyanate (peitc), is believed to be cancer preventing by inhibition of phase i enzymes (mono-oxygenases and cytochrome p450s).

Fresh cress has higher concentration of ascorbic acid (vitamin c) than some of the fruits and vegetables. 100 g of leaves provide 47 mg or 72% of rda of vitamin c. As an anti-oxidant, vitamin c helps to trap free radicals and reactive oxygen species (ros) through its reduction potential properties. Lab studies suggest that regular consumption of foods rich in vitamin c help maintain normal connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious agents by boosting immunity.

It is one of the excellent vegetable sources for vitamin-k; 100 g provides over 200% of daily recommended intake. Vitamin k has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity.aadequate vitamin-k levels in the diet help limit neuronal damage in the brain; and thus, it has established role in the treatment of patients suffering from alzheimer's disease.

Cress is also an excellent source of vitamin-a, and flavonoids anti-oxidants like b carotene, lutein and zea-xanthin.

It is also rich in b-complex group of vitamins such as riboflavin, niacin, vitamin b-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

Further, it is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.

Regular inclusion of cress in the diet is found to prevent osteoporosis, anemia, and vitamin a deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.

The studies have proven watercress to be most active ingredient to curing colorectal cancer, breast cancer, prostate cancer, lung cancer, cardiovascular health, eye health, skin health, weight control, lifecycle, nutrition.

Watercress is nutrient rich perennial herb found in abundance near springs, and alongside slow running water ways. This peppery flavored aquatic plant has been in cultivation since ancient times for its food and medicinal uses in east-asia, central asia, europe, and americas. Botanically this fast growing, leafy vegetable belongs in the brassicaceae family, and closely related to mustard greens, garden cress, cabbage, salad rocket (arugula), etc.

The plant features small, oval, deep green succulent leaves with high moisture content. The leaves feature sharp; peppery and slightly sour taste somewhat like mustard greens and garden cress (lepidium sativum). Racemes of tiny white flowers appear in summer, which turns into small pods containing two rows of seeds. Its mature seeds are also edible.

The right proportion of calcium, magnesium, manganese, vitamins a, c and k in watercress helps promote and maintain healthy and strong bones.

Low intakes of vitamin k have been associated with a higher risk for bone fracture.

Adequate vitamin k consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.

Eating just one cup of watercress would meet your daily need for vitamin k.

In a laboratory test, it was found that daily consumption of watercress increase the ability of cells to resist dna damages to lymphocytes (white blood cells).

Studies show that inclusion of calcium rich food such as watercress works in reducing risk of osteoporosis.

Calcium works in repairing and building bone by effecting the increase in the production of osteoblasts, the cells responsible for this beneficial activity.

This benefit of calcium is essential for the aging population though the youthful population may also benefit if their lifestyle sedentary which promotes bone density loss.

Watercress is also a good source of folate which plays a direct role as an interactive nutrient in maintaining bone density.

Post-menopausal women may have benefit from folate in their diet as a preventive against osteoporosis.

Watercress contains the antioxidant alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.

Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy or autonomic neuropathy in diabetics.

When used topically, watercress juice can be helpful in relieving skin eczema, as well as other skin conditions.

Its high content of vitamin a and c best obtained by juicing are also beneficial for healthy skin.

Many skin problems such as pimples and acne find their roots in impure blood, inflamed skin, and bacterial infections.

Watercress for acne works whether you decide to take it internally as part of your diet or you plan to apply it topically to direct its healing properties.

Diet intake of watercress for acne helps aid better digestion.

The plant contains ample amounts of dietary fiber.

Moreover, watercress with its high water content helps to flush out toxic build-up in the digestive system.

It acts as a cleansing agent and helps in the purification of blood.

Vital nutrients such as vitamins a and c help to maintain skin health and fight inflammation of the skin.

Watercress for eczema provides a cooling or soothing effect when applied topically to the inflamed area.

It also takes care of itching or burning sensation in the case of eczema patients.

Consuming watercress in the form of salads or soups and as a garnish on main courses may help to keep eczema and similar skin conditions at bay.

As an antioxidant, watercress for acne and eczema helps to promote better skin health, and it may even help reduce the risk of certain types of skin cancer.

Watercress can be used topically to treat dandruff and prevent hair loss, due to its sulfur, iron, zinc and vitamin a content.

The best results are obtained by rubbing the scalp and the hair with a watercress tincture.

Vital nutrients such as vitamins and minerals in watercress help to promote scalp and hair health.

Regular intake of watercress in your diet may help purify your blood and boost your immune system.

Watercress for hair loss works since it promotes a healthy, dandruff-free scalp, which, in turn, promotes better hair.

Watercressa sulfur and zinc content helps to keep infections at bay, while vitamin a provides the nutrients for luxurious hair growth.

Watercress for hair maybe applied directly as a conditioner or as a hydrating hair spa.

Applying watercress juice may also aid hair growth.

Watercress also improves hormonal balance and function, which, in turn, promotes the growth of hair and is necessary for healthy skin.

Watercress with its ample water content acts as an excellent diuretic.

In the case of diarrhea, individuals must be careful that consuming watercress does not exacerbate the problem.

However, diarrhea caused by indigestion, bad bacteria action, or poor digestive function may be corrected through the use of watercress.

Watercress for diarrhea works fast as a cleansing agent.

With dietary fiber and antibacterial properties, watercress can aid better digestion, balance gut flora, and revitalize our metabolism.

Watercress may also cure other digestion related symptoms such as gas, bloating, cramping, and foul odor.

Diarrhea may often turn out to be a symptom of a larger problem.

If consuming watercress does not stop the problem, you must seek immediate medical attention.

Also, ensure that when eating raw leafy plants or herbs such as watercress, you wash your produce thoroughly and take precautions if you are consuming it raw.

This low fat, low sodium, low cholesterol food has plenty of benefits even for patients suffering from diabetes.

Watercress for diabetics works because it has a positive effect on the pancreas, helping to augment blood sugar levels and maintaining insulin production.

Since obesity is the number one cause of diabetes, watercress for diabetics helps to maintain weight loss.

Plenty of essential vitamins and minerals and meager calories makes watercress an ideal choice of food for diabetics.

Its culinary versatility and flavor make it a cooking favorite.

It has replaced traditional herbs and now appears alongside main course dishes.

Watercress contains complex carbohydrates, which considerably reduce the amount of insulin needed and regulates the blood sugar levels, which may spike after mealtimes.

Experts suggest including at least 3 to 4 portions of watercress in your diet per week to extract maximum benefits.

Watercress for weight loss works because per serving/cup contains less than eighteen calories.

Yet, it supports digestive health due to the ample supply of essential nutrients such as vitamins and minerals.

Many individuals follow the watercress soup diet for weight loss, since it provides both quantity and nutrients without the added calories.

Talk to your doctor about a watercress diet and ask questions about the suitability of such a diet specific t your conditions.

Even for individuals suffering from diabetes, cardiovascular diseases, or hypertension, watercress diet may help lose weight, maintain ideal weight, and help individuals feel satiated for longer.

With dietary fiber and essential amino acids, watercress for weight loss may help individuals stay full longer.

The studies have proven watercress to be most active ingredient to curing colorectal cancer, breast cancer, prostate cancer, lung cancer, cardiovascular health, eye health, skin health, weight control, lifecycle, nutrition.

Since ancient times, medical practitioners have utilized watercress health benefits.

In recent studies, the benefits of watercress for cancer treatment have come into the forefront.

Antioxidants in watercress may help fight damage caused by free radical action.

Cell damage usually precedes cancer or malignant tumors.

Stopping this damage may help reduce the risk of cancer.

Watercress for lung cancer treatment maybe considered, as studies showed that certain chemical compounds in the plant had a positive effect on lung lesions caused by smoking.

Similarly, watercress for breast cancer treatment has shown that certain antioxidants in the plant may help reduction of malignant tumors.

Even studies on watercress for prostrate cancer showed significant reduction of cancer cells.

Additionally, medical experts believe that chemical compounds in watercress may actually switch off signals that trigger cancerous growth.

Though studies have shown mixed results, many have concluded that the dietary intake of folate over as part of a daily diet may act as a preventive against colorectal cancer.

This benefit was seen more often when folate was taken for 15 years or greater.

Watercress is a member of the brassica family of cruciferous vegetable which hasve shown beneficial effect in thyroid health.

Watercress like other brassicaas may work by reducing thyroid hormone production and are most beneficial when eaten raw.

Water cress may also lightly steamed so not to lose nutritional value.

The iodine content in watercress may help regulate thyroid function.

You may use watercress for thyroid and other hormones, to promote hormonal balance.

Watercress for thyroid may also help reduce the risk of conditions such as goitre or hypothyroidism.

Watercress has such effective cancer preventive phytonutrient that even eating a single salad shows increase of molecules into the bodyas circulatory system that may prevent and stop the recurrence of breast cancer.

Based on a study those who ate at least 80 grams of watercress on a daily basis were shown to have beneficial results.

Another study on the anti carcinogenic abilities of watercress showed great benefit when added to the diet as a cancer preventive for stomach and lung cancer as well as breast cancer.

Watercress is shown to be effective in reversing dna damage to white blood cell.

This study of cigarette smokers who participated in eating 85g of fresh watercress daily had a 22.9 percent decrease in cellular structure damage.

Also the cells were more able to protect themselves as shown when hydrogen peroxide was introduced to the cells and the damage was 9% lower than expected.

Diets that can help regulate gallbladder function and reduce the risk of gallstones include drinking watercress soup.

With its high water content, watercress for gallbladder may help flush out toxins that obstruct gallbladder function or even excess stomach acids that may cause inflammation.

Although watercress soup or juice is prescribed to flush gallstones, it is best to take on this diet under the supervision of your doctor.

While smaller gallstones may benefit from watercress for gallbladder, severe cases may require medical attention or surgery.

In addition to the nutrient content of watercress many secondary metabolites that may help lower risk of many chronic diseases.

Cruciferous plants like watercress are shown to be beneficial in lowering ldl-cholesterol which reduces risk of cardiovascular diseases such as arteriosclerosis and other chronic heart disease.

Watercress contains vitamin c which works as an antioxidant and help in reducing heart tissue damage caused by oxidative stress.

Vitamin c is active in the process of embryonic cells developing into cardiac myocyctes and improving heart health.

Many researchers agree that calcium through dietary intake is necessary and perhaps most beneficial in the prevention of many diseases such as cardiovascular, diabetes, metabolic syndrome, and hypertension.

Calcium through food sources such as watercress is also shown to be safe against adverse cardiac effects which is a concern for some that take high dose supplements.

If supplemental calcium is added to the daily diet 500 mg daily is enough for most women to supplement their daily food intake.

Though amounts up to 1000 mg daily are taken by some risks of calcium deposits and resulting health problems may occur.

Overall food sources remain the best way to maintain healthy levels of calcium in the body.

Many other studies have shown that the benefit of regular consumption of watercress may be from secondary metabolites and other phyto nutrients which repair cellular damage and work effectively as a preventive against certain cancers, cardiovascular, and thyroid disease.

Folate is an essential nutrient that plays a role in preventing birth defects and in daily health maintenance.

Folate levels are affected by alcohol consumption.

A diets rich in folate containing foods such as watercress and other cruciferous vegetables may work as a preventive and even to resolve certain health conditions.

Intake of folate containing food such as watercress may help in reducing risk of depression, stroke, breast cancer, colorectal cancer, osteoporosis, cognitive decline and neural tube deficiency in babies.

Low folate levels may cause by lack of dietary intake or excess alcohol intake.

A meta-analysis of studies 19 studies, inclusive of 15,315 participants, showed that low folate level increases risk of depression.

Folate works with the neurotransmitters pathways of the central nervous system effecting production of such neurochemical such as serotonin.

With depression affecting a significant percentage of the world populations the addition of foods with high folate content such as watercress is an important dietary supplement in reducing risk of this chronic disease1.

A cross sectional study of 662 adults showed beneficial results of foods fortified with folate in preventing stroke.

If not eating fortified foods, large amounts of folate containing foods such as watercress would need to be consumed in order to reach the same level of beneficial nutrient status and health benefit.

Folate is important to the development of a healthy embryo as it plays an important role in normal cellular division.

Additionally, consumption of at least 400mcg of folate daily by pregnant women is shown to reduce incidence of neural tube deficiency.

Watercress with its high content of folate may help in reducing risk of ailments such as neural tube deficiency during pregnancy.

Folate may act a preventive against cognitive decline.

Results of a study, of males aged 50-70 years of age, showed that participants given 800 mcg of folate daily were shown to have beneficial effect on cognition and verbal fluency.

Inclusion of watercress which has a high folate content may protect against the cognitive decline.

Consumption of vitamin c rich foods may be beneficial in preventing cognition changes as related to alzheimeras and aging and protecting and repairing brain tissue.

It also works to reduce bleeding when stroke has occurred.

Other results have shown that those having sustained traumatic head injury often have lower blood concentrations of vitamin c.

These studies suggest that daily intake of vitamin c rich food such as watercress may benefit in preventing damage and improving the outcomes of brain injury and function.

In fact high concentrations of vitamin c may play a role in neuron building activity.

Research study suggests that vitamin c along with vitamin e is effective in reducing oxidative damage to red blood cells.

Though study is based on supplements it is also suggests that consumption of foods such as watercress with these nutrients may be beneficial to health.

Although not definitely proven, it seems that watercress can help control blood sugar levels and prevent or treat high blood glucose.

It is probable that the hypoglycemic effect of watercress is in part due to its high content in soluble fiber, that helps reduce the absorption of carbohydrates from the intestine.

This effect is particularly helpful for individuals with diabetes.

People who consume diets that are low in the minerals calcium, magnesium and potassium are more likely to have high blood pressure.

These minerals are thought to bring blood pressure down by releasing sodium out of the body and helping arteries dilate.

It is important to note that taking these minerals in supplement form will not provide the same health benefits as when they are consumed in food.

Watercress contains all three of these healthy minerals and can help improve intake.

According to a 2013 study published in the british journal of clinical pharmacology, foods containing dietary nitrates like watercress have been shown to have multiple vascular benefits, including reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.

A european sturdy suggests that vitamin c might be effective in reducing risk of cataract development.

Inclusion of watercress with good amount of vitamin c may be beneficial in protecting against cataract.

Vitamin c rich food is an effective remedy of common cold.

A study on this the immune protective ability of vitamin c shows that consuming food rich in vitamin c may reduce the risk of cold by 66%.

Watercress is a good source of vitamin c and its intake may help in reducing risk of cold.

A study on children with asthmaas showed results of significantly increased forced expiratory volume expiratory (fev) with vitamin c of at least 0.2g daily. These results varied with each childas history of mold and dampness exposure.

Those having no exposure with 37% increase and those with exposure a 21% increase of fev per second.

Intake of food such as watercress may provide relief from pediatric asthma.

Watercress is particularly helpful in treating different types of anemia due to its high content in iron.

Iron is essential for the synthesis of hemoglobin, and folic acid, which plays a key role in the maturation of red cells in the bone marrow.

The right amount of vitamin c in watercress also makes better absorption of iron.

Watercress is rich in vitamin c, which has an anti-inflammatory action and can help prevent or relieve the symptoms of cold, flu and other types of inflammation.

Just as many other herbs, watercress is rich in anti-oxidants.

Anti-oxidant substances help prevent or fight the damage caused by free radicals to body tissues, thereby contributing to prevent premature aging, as well as lower the risk of developing cancer and many other chronic or degenerative diseases.

Several historical sources show that watercress has been used for its aphrodisiac effect since the age of the ancient romans and persians.

This could be due to its high zinc and iron content.

The sulphur glycosides found in watercress have been shown to modify bronchial secretions and exert an expectorant effect, which can be used to treat many forms of chronic bronchitis.

Watercress does improve digestive function, due to its high content in vitamin c and fiber, which stimulate salivary and gastric secretions and the motility of the intestinal tract respectively.

The high content in phytonutrients lutein and zeaxanthin are potent anti-oxidants; together with vitamin a and zinc all in this herb help greatly improve eye health.

A hangover happens when the liver gets overloaded with toxic alcohol.

Watercress juice is so concentrated with so much cleansing goodness that it activates the detoxifying enzymes in the liver for detoxifying a hangover.

Watercress has been used for centuries for its purifying effects.

It enhances the diuresis and helps give the colon a good aspring-cleaninga, thereby effectively removing toxins from the body.

Chewing watercress makes teeth stronger.

It also cures bleeding of the gum or gingivitis.

The high iodine content in watercress can help prevent goitre, improve the function of the thyroid gland and relieve the symptoms of many forms of hypothyroidism.