• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Health Guide

Health. Wellness. Fitness

  • Home
  • Contact Us

10 Nutrition Health Benefits of Watercress

Article Updated on June 30, 2020 By gachie

Watercress Overview

Watercress whose botanic name is Nasturtium officianale is an aquatic plant which bears small, round, slightly scalloped leaves, which, in summer, produce tiny white flowers that become small pods with two rows of edible seeds.

Watercress is low in calories but contains phytonutrients like isothiocyanates and antioxidants with a plethora of disease-preventive properties. Gluconasturtiin, a glucosinolate compound providing the peppery flavor, contained in the leaves and stems and providing phenethyl isothiocyanates,  has been shown to inhibit carcinogens.

Watercress contains vitamin K which aids in the formation and strengthens the bones and limits neuronal damage in the brain, which is helpful in treating Alzheimer’s disease. There’s also vitamin C, with 72% of the daily value, closely followed by vitamin A with 64%. Vitamin C provides top-notch infection-fighting power to stave off colds and flu, help maintain healthy connective tissue, and prevent iron deficiency. Vitamin A, also known as retinol, is essential for a properly functioning immune system and produces pigments in the retina of the eye, an absence of which can cause night blindness.

It also contains manganese which is a cofactor for the antioxidant enzyme superoxide dismutase, and calcium for strong bones and teeth come in high doses when you eat watercress. Antioxidant flavonoids like ß carotene, zeaxanthin, and lutein protect from lung and mouth cancers. B-complex vitamins include riboflavin, niacin, vitamin B6 (pyridoxine), thiamin, and pantothenic acid, all important for keeping your cellular metabolic functions at peak performance.

Nutrition Value of Watercress

Amount Per 100 grams

  • Calories 11
  • Total Fat 0.1 g
  • Cholesterol 0 mg
  • Sodium 41 mg – 1% RDA
  • Potassium 330 mg – 9% RDA
  • Total Carbohydrate 1.3 g
  • Dietary fiber 0.5 g – 2% RDA
  • Sugar 0.2 g
  • Protein 2.3 g – 4% RDA
  • Vitamin A 63% RDA
  • Vitamin C 71% RDA
  • Calcium 12% RDA
  • Iron 1% RDA
  • Vitamin B-6 5% RDA
  • Magnesium 5% RDA

Nutrition Health Benefits of Watercress

10 Nutrition Health Benefits of Watercress

1. Reduces Cancer Risk

The phytochemical compound, that gives watercress their bitter flavor, stimulates the body’s natural defense promoting cellular protection.

Watercress is rich in vitamin C, which is also beneficial in reducing oxidative stress caused by cancer in high concentrations and preventing tumors. Folate is also is associated with low risk of cancer.

The antioxidants lutein and beta-carotene has anti carcinogenic properties as they help neutralise free radicals that may lead to cancer.

Scientific research found that the phenylethyl isothiocyanate (PEITC) in watercress may suppress breast cancer cell development. Studies at the University of Southampton study found PEITC may starve tumor growth of blood and oxygen by “turning off” a signal in the body. Researchers explained that “as tumors develop, they rapidly outgrow their existing blood supply so they send out signals that make surrounding normal tissues grow new blood vessels into the tumor, which feed them oxygen and nutrients.”

2. Heart Health

Watercress has shown to be beneficial in lowering LDL or bad cholesterol, which reduces the risk of cardiovascular diseases such as arteriosclerosis and other chronic heart diseases.6 Watercress contains vitamin C which works as an antioxidant and helps in reducing heart tissue damage caused by oxidative stress. Vitamin C is an active component in the process of embryonic cells developing into cardiac myocytes and improving heart health.

3. Strengthens Bones

Watercress contains calcium which helps in repairing and building the bones by causing an increase in the production of osteoblasts, the cells responsible for strengthening bones. Watercress is also a good source of folate which plays a direct role as an interactive nutrient in maintaining bone density.

4. Foetal Development

Folate is essential for pregnant women as it helps reduce the risk of birth defects such as neural tube defect in babies as it plays a crucial role in a normal cellular division. Additionally, consumption of at least 400mcg of folate daily by pregnant women is shown to reduce the incidence of neural tube deficiency.

5. Acts as an antidepressant

Folate in watercress works with neurotransmitters, the pathways of the central nervous system, affecting production of neurochemicals such as serotonin thereby helping reduce depression. A meta-analysis of 19 studies, inclusive of 15,315 participants, showed that low folate level increases the risk of depression.

6. Brain Health

Consumption of vitamin C rich foods may be beneficial in preventing cognitive changes related to Alzheimer’s and aging; it also helps in protecting and repairing the brain tissues. It also works to reduce bleeding when the 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 the daily intake of vitamin C rich food
such as watercress may benefit in preventing damage and improving the outcomes of brain injury. In fact, high concentration of vitamin C may play a role in neuron building activity.

7. Eye Care

Watercress has high content of phytonutrients lutein and zeaxanthin which are antioxidants and help prevent oxidative stress on the eye thereby reducing eye problems. Vitamin A, also known as retinol, is essential for production of pigments in the retina of the eye, an absence of which can cause night blindness.

A European study suggests that vitamin C might be effective in reducing the risk of cataract development. An inclusion of watercress with a good amount of vitamin C may be beneficial in protection against cataracts.

8. Aids in Digestion

Watercress has high level of dietary fiber which ads bulk to the stool and helps in the bowel movement thereby reducing the risk of constipation and also diarrhea. The fiber also stimulates salivary and gastric secretions which aids in digestion.

9. Blood Sugar Level Regulation

The soluble fiber in watercress helps control blood sugar levels and prevent high blood sugar by reducing the absorption of carbohydrates from the intestine.

It also 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 and autonomic neuropathy in
diabetics.

10. Treats Colds and cough

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.

Vitamin C rich food is an effective remedy for common cold.3 A study on this immune protective ability of vitamin C shows that consuming food rich in vitamin C may reduce the risk of a cold by 66 %.


Content Accuracy

We endeavor to keep our content True, Accurate, Correct, Original and Up to Date.

If you believe that any information in this article is Incorrect, Incomplete, Plagiarised, violates your Copyright right or you want to propose an update, please send us an email to info@afyaguide.com indicating the proposed changes and the content URL. Provide as much information as you can and we promise to take corrective measures to the best of our abilities.


Disclaimer

All content in this site is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor, psychiatrist or any other health care professional. We are not responsible or liable for any diagnosis, decision or self-assessment made by a user based on the content of our website.

Always consult your own doctor if you're in any way concerned about your health.



Loading...

Healthy Living Guide

  • Health Benefits of Acai
  • Health Benefits of Ackee
  • Health Benefits of Allspice
  • Health Benefits of Almond
  • Health Benefits of Apples
  • Health Benefits of Apricot
  • Health Benefits of Argan Oil
  • Health Benefits of Arrowroot
  • Health Benefits of Artichoke
  • Health Benefits of Arugula
  • Health Benefits of Asparagus
  • Health Benefits of Avocados
  • Health Benefits of Bananas
  • Health Benefits of Basil Leaves
  • Health Benefits of Beans
  • Health Benefits of Beetroot Juice
  • Health Benefits of Bell Pepper
  • Health Benefits of Bitter Melon
  • Health Benefits of Blackberries
  • Health Benefits of Black Pepper
  • Health Benefits of Blueberries
  • Health Benefits of Broccoli
  • Health Benefits of Brussels Sprout
  • Health Benefits of Cabbage
  • Health Benefits of Cantaloupe
  • Health Benefits of Caraway
  • Health Benefits of Cardamom
  • Health Benefits of Carrot
  • Health Benefits of Cashew Nuts
  • Health Benefits of Cassava
  • Health Benefits of Cauliflower
  • Health Benefits of Cayenne Pepper
  • Health Benefits of Celeriac
  • Health Benefits of Celery
  • Health Benefits of Cheese
  • Health Benefits of Cherimoya
  • Health Benefits of Cherries
  • Health Benefits of Chestnuts
  • Health Benefits of Chickpeas
  • Health Benefits of Chicory
  • Health Benefits of Chili Pepper
  • Health Benefits of Chives
  • Health Benefits of Cinnamon
  • Health Benefits of Clementine
  • Health Benefits of Cloves
  • Health Benefits of Coconut
  • Health Benefits of Coriander Cilantro
  • Health Benefits of Cranberry Juice
  • Health Benefits of Cucumber
  • Health Benefits of Cumin
  • Health Benefits of Damson
  • Health Benefits of Dandelion
  • Health Benefits of Dark Chocolate
  • Health Benefits of Date Fruit
  • Health Benefits of Dill
  • Health Benefits of Dragon Fruit
  • Health Benefits of Drinking Coffee
  • Health Benefits of Durian
  • Health Benefits of Edamame
  • Health Benefits of Eggplant
  • Health Benefits of Elderberry
  • Health Benefits of Endive
  • Health Benefits of Fennel
  • Health Benefits of Fennel Bulbs
  • Health Benefits of Fenugreek
  • Health Benefits of Figs
  • Health Benefits of Garlic
  • Health Benefits of Ginger
  • Health Benefits of Grapefruit
  • Health Benefits of Grapes
  • Health Benefits of Grapeseed Oil
  • Health Benefits of Green Beans
  • Health Benefits of Green Peas
  • Health Benefits of Green Tea
  • Health Benefits of Guarana

  • Health Benefits of Guava
  • Health Benefits of Honey
  • Health Benefits of Horned Melon Kiwano
  • Health Benefits of Jackfruit
  • Health Benefits of Jerusalem Artichoke
  • Health Benefits of Jicama
  • Health Benefits of Jojoba Oil
  • Health Benefits of Jujube
  • Health Benefits of Kale
  • Health Benefits of Kohlrabi
  • Health Benefits of Kumquat
  • Health Benefits of Leek
  • Health Benefits of Lemon
  • Health Benefits of Lime Juice
  • Health Benefits of Liquorice
  • Health Benefits of Loquat
  • Health Benefits of Lychees
  • Health Benefits of Macadamia Nut
  • Health Benefits of Mulberry
  • Health Benefits of Mushroom
  • Health Benefits of Nutmeg
  • Health Benefits of Okra
  • Health Benefits of Onions
  • Health Benefits of Orange
  • Health Benefits of Papaya
  • Health Benefits of Paprika
  • Health Benefits of Parsley
  • Health Benefits of Parsnip
  • Health Benefits of Passion Fruit
  • Health Benefits of Peach
  • Health Benefits of Pear
  • Health Benefits of Peppermint
  • Health Benefits of Persimmon
  • Health Benefits of Pineapples
  • Health Benefits of Plums
  • Health Benefits of Pluot
  • Health Benefits of Pomegranate
  • Health Benefits of Potato
  • Health Benefits of Pumpkin
  • Health Benefits of Quince
  • Health Benefits of Radish
  • Health Benefits of Rambutan
  • Health Benefits of Rapini
  • Health Benefits of Red Cabbage
  • Health Benefits of Red Currant
  • Health Benefits of Romaine Lettuce
  • Health Benefits of Rose Hip
  • Health Benefits of Rutabaga
  • Health Benefits of Salak Fruit
  • Health Benefits of Sapodilla
  • Health Benefits of Scallions
  • Health Benefits of Shea Butter
  • Health Benefits of Soybean
  • Health Benefits of Spinach
  • Health Benefits of Squash
  • Health Benefits of Star Fruit
  • Health Benefits of Stinging Nettle
  • Health Benefits of Strawberries
  • Health Benefits of Sweet Potatoes
  • Health Benefits of Swiss Chad
  • Health Benefits of Tamarillo
  • Health Benefits of Tamarind Fruit
  • Health Benefits of Tangerine Fruit
  • Health Benefits of Tarragon
  • Health Benefits of Tomatillo
  • Health Benefits of Tomatoes
  • Health Benefits of Turmeric
  • Health Benefits of Turnip
  • Health Benefits of Vanilla Extract
  • Health Benefits of Walnut
  • Health Benefits of Water
  • Health Benefits of Watercress
  • Health Benefits of Watermelons
  • Health Benefits of Yams
  • Health Benefits of Zucchini

No related posts.

Filed Under: Health

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Copyright © 2022 · Powerd by . InformationCradle · Log in