Introduction:
Watercress or Nasturtium officinale is one of the many leafy green vegetables primarily belonging to the Brassicaceae family. This is a semi-aquatic plant that is most commonly used for flavoring salads and sandwiches. It is worth noting that this vegetable has been consumed by humans since ancient times, making it one of the oldest known leafy greens. Watercress is native to Europe and Asia where it was originally cultivated, but now it is commonly grown throughout the world. As the name itself implies, about 95 percent of the plant is composed of water itself. It might be surprising to know that this water-filled semi-aquatic plant offers a range of diverse health benefits that one can incorporate into the diet by consuming these rejuvenating greens.
What Are the Nutritional Contents of Watercress?
The USDA (United States Department of Agriculture) provides the following nutrition information about watercress
-
Carbohydrates: 0.014 ounces.
-
Fiber: 0.007 ounces
-
Sugars: 0.003 ounces.
-
Protein: 0.028 ounces.
-
Vitamin C: 0.0003 ounces.
-
Vitamin K: 0.00002 ounces.
-
Total Calories: 3.7 kilocalories.
-
Fat: 0 ounces.
-
Sodium: 0.0004ounces.
-
Vitamin A: 0.000019 ounces.
It is evident from the above-mentioned nutritional content that, watercress provides less than 0.03 ounces of carbohydrates making it a primarily low-carb food. Even in this, around 50 percent of the carbs are fiber while 25 percent are obtained from naturally occurring sugars. Watercress is a low-glycemic, non-starchy vegetable, so it cannot spike blood glucose levels easily. It is suited to consumption by diabetics and prediabetics. Since it contains only a negligible or a bare minimal 0.001 ounces of fat per one-cup serving, watercress is considered the ideal fat-free food that can be incorporated easily into healthy and low-fat diets.
The best part of consuming watercress is the presence of plentiful macronutrients or the nearly 0.02 ounces of mild protein. This makes it a low-protein food. Watercress is a rich source of vitamin C with a single serving yielding 15 to 16 percent of the recommended intake of this micronutrient for adult men and approximately around 23 percent of the recommended intake for adult women.
Watercress is a good source further of vitamin K and vitamin A along with essential minerals for body metabolism and composition such as potassium, calcium, magnesium, and folate, along with other trace amounts of several micronutrients.
The calorie content of a full cup of raw, chopped watercress is remarkably low, with only approximately 3.7 calories. This amount is even less than half of what one would find in a cup of iceberg lettuce, and about one-fifth of the calories present in a serving of spring mix blend (both of which are considered the best low-calorie dietary add-ons).
What Are the Health Benefits of Watercress?
-
Intaking foods rich in vitamin K like watercress will boost bone metabolism. Also, vitamin C-rich foods are helpful to boost body immunity, and cell repair and protect cells from being easily damaged by harmful free radicals that cause cancer. Current research indicates that regular consumption of watercress can have positive effects on both bone health and potentially provide anti-cancer benefits.
-
Watercress is a great source of folate that is essential for functions of cell replication and DNA repair.
-
It is low in calories and low on carbohydrates, and fat. Also, it has a low glycemic index. As a result, It is suitable to add on to a healthy weight loss diet or to sustain a healthy weight. Moreover, because watercress can be consumed in large quantities without any concern for calorie intake, individuals can enjoy it without the risk of consuming excess calories daily.
What Are Possible Health Concerns Related to Watercress?
Although watercress is not considered a common allergen, allergies would indeed be possible just as they may happen based on individual susceptibility and the type of food they consume. Nutrition experts recommend not to ideally intake foods high in vitamin K like watercress when someone is specifically on blood thinner medications. One can ask their registered nutritionist or doctor to look into the effective dosage needed for them (that is an important precursor for several functions) based on their lifestyle and diet.
What Are the Different Types of Watercress?
Watercress is related to two types of vegetables one may come across in the market or produce stores. The common one is the garden cress, curly cress, or pepper cress variety and the other variety is colloquially known as the upland cress, or winter cress, or broadleaf cress, or creasy greens. While the common garden cress has only curly leaves and a similar peppery taste just like the watercress itself, the upland or winter cress is rather small with square-type leaves.
How to Consume Watercress?
Always look for fresh, bright leaves when purchasing any variety of watercress or similar varieties. They should not have signs of spoilage or any sign of damage. Also, avoid purchasing plants with leaves that have yellowed or wilted. Before handling the watercress, always wash the hands well with soap and water. Before proceeding remove any damaged leaves. Watercress marked as "ready to eat" or "pre-washed" is an exception, as it does not need washing before cooking. If the label is not present, then it is best to rinse the watercress leaves under running water just before consuming it. One can also immerse the watercress in a clean bowl or container filling it up or submerging the leaves in cold water for a while to clear off all possible dirt and bacteria if present. One can then pat or spin dry and enjoy it as an add-on to the meals. One can store the unwashed watercress in the refrigerator until it is ready. Watercress has a usually mild flavor with a peppery taste. So it is a suitable add-on to any vegetable dishes and over sandwiches or one can prepare their watercress salads by pairing them up with fresh greens such as arugula, spinach, and mache or alongside fruity ingredients like apple, and avocados.
Conclusion:
Watercress is an ideal low-carb, low-calorie, and low-fat vegetable. Also, the glycemic index of this vegetable is very low. It is rich in vitamin K and vitamin C. As a result, it helps boost immunity. These health benefits make it a good ingredient in any healthy diet pattern. It is an ideal food for healthy weight management and for sustaining systemic health.
