Do you want to add a nutritious and low-calorie ingredient to your meals? Look no further than boiled garden cress! One cup of boiled garden cress without salt provides only 31 calories.
But what is garden cress and why is it a nutritional powerhouse? Garden cress, also known as peppergrass, is a herb that belongs to the cruciferous family along with broccoli, kale, and cauliflower. It is packed with vitamins, minerals, and antioxidants that can benefit your health in many ways.
In this article, we will explore the health benefits and potential side effects of garden cress, as well as some tips on how to incorporate it into your diet.
Garden Cress: A Nutritional Powerhouse
Garden cress is a rich source of vitamin C, which can strengthen your immune system and help your body absorb iron better. It also contains vitamin A, folate, calcium, and iron, among other nutrients that are essential for good health. In fact, garden cress is one of the richest plant sources of calcium and iron, making it a great addition to vegetarian and vegan diets. It also provides antioxidants that can protect your cells from damage caused by harmful molecules called free radicals. Moreover, garden cress has been traditionally used in Ayurveda and Unani medicine to treat various ailments such as cough, fever, and digestive problems. Let's see what modern research says about its health benefits.
Boiled Vs. Raw Garden Cress: Which is Better?
Raw garden cress is a popular ingredient in salads and sandwiches because of its peppery and tangy taste. However, some studies suggest that boiling garden cress can increase the bioavailability of its nutrients, especially calcium and iron. Boiling also reduces the levels of oxalates, which are compounds that can interfere with the absorption of calcium and contribute to kidney stone formation in some people. However, boiling can also destroy some of the heat-sensitive nutrients in garden cress, such as vitamin C. Therefore, it is recommended to incorporate both raw and boiled garden cress into your diet to get the best of both worlds. Try adding raw garden cress to your salads and sandwiches, and boiling it to make soups, stews, and curries.
Health Benefits of Garden Cress
Research has shown that garden cress can offer numerous health benefits, including: - Boosting immunity: Garden cress contains phytochemicals that can stimulate the production of white blood cells, which are involved in fighting infections and diseases. - Improving digestion: Garden cress has been shown to have a laxative effect that can relieve constipation and improve bowel movements.
Garden Cress: A Natural Remedy for Common Ailments
In addition to its nutritional value, garden cress has been used in traditional medicine to treat various ailments, such as cough, fever, and asthma. Modern research has also investigated its potential as a natural remedy for some common health problems. - Lowering blood sugar: Garden cress has been shown to have hypoglycemic effects, meaning that it can lower blood sugar levels. This makes it a promising candidate for managing diabetes, although more research is needed. - Relieving menstrual cramps: Garden cress contains compounds that can act as natural painkillers and anti-inflammatory agents. Some studies suggest that it can alleviate menstrual cramps and reduce menstrual bleeding.
How to Incorporate Garden Cress in Your Diet
Now that you know the benefits of garden cress, you might wonder how to use it in your cooking. Here are some ideas: - Add raw garden cress to your salads, sandwiches, and wraps for a spicy kick. - Use boiled garden cress as a nutritious base for soups, stews, and curries. You can also mix it with other boiled veggies like potatoes, carrots, and peas to make a healthy side dish.
Garden Cress and Weight Loss
If you are trying to lose weight or maintain a healthy weight, garden cress might be a useful ally. Here's why: - Low calorie: As we mentioned earlier, garden cress is very low in calories, which means that you can eat a lot of it without consuming too many calories. - High fiber: Garden cress is also rich in dietary fiber, which can help you feel full and satisfied for longer periods. This can prevent overeating and snacking between meals.
Garden Cress for Immunity Boosting
Garden cress has been traditionally used in herbal medicine to strengthen the immune system and prevent infections. Recent research has also confirmed its immune-boosting properties. - Antimicrobial: Garden cress contains compounds that can inhibit the growth of harmful bacteria, viruses, and fungi. This makes it a natural and safe alternative to synthetic antibiotics. - Anti-inflammatory: Garden cress also has anti-inflammatory effects that can reduce the risk of chronic diseases and improve overall health.
Garden Cress: A Superfood for Healthy Bones
One of the standout features of garden cress is its high content of calcium and other minerals that are essential for strong and healthy bones. This can be especially beneficial for people who are at risk of osteoporosis, a condition that weakens the bones and increases the risk of fractures. - Calcium: Garden cress is one of the best plant sources of calcium, which is necessary for bone formation and maintenance. Calcium also plays a role in muscle contraction, nerve transmission, and blood clotting. - Magnesium: Garden cress also provides magnesium, another mineral that is important for bone health. Magnesium helps regulate calcium levels in the body and supports the function of various enzymes and hormones.
Potential Side Effects of Garden Cress
While garden cress is generally safe for most people when consumed in moderation, there are some potential side effects that you should be aware of. - Allergies: Some people may be allergic to garden cress, especially if they are allergic to other cruciferous vegetables like mustard and broccoli. Symptoms of an allergy can include itching, swelling, and difficulty breathing. - Interference with medication: Garden cress may interact with certain medications, such as blood thinners and thyroid hormones, so it is important to consult your doctor before using it as a medicinal herb.
Garden Cress: A Healthy Addition to Your Meals
Overall, boiled garden cress is a nutritious and versatile ingredient that can add flavor, texture, and health benefits to your meals. Whether you use it raw or cooked, in salads, soups, or side dishes, garden cress is a great way to boost your nutrient intake and support your overall well-being. However, if you are pregnant, breastfeeding, or have a medical condition, it is always best to consult your doctor before introducing new foods into your diet. So go ahead, try some boiled garden cress today and enjoy the amazing benefits of this superfood!
"Let food be thy medicine, and medicine be thy food." - Hippocrates
5 FAQs About Boiled Garden Cress
1. What is garden cress?
Garden cress is a leafy green plant that is often used in salads and sandwiches as a garnish. It has a slightly peppery taste and is rich in nutrients like vitamins C and E, iron, and calcium.
2. Is boiled garden cress healthy?
Yes, boiled garden cress is a healthy addition to your diet. It is low in calories, and high in vitamins, minerals, and antioxidants. Eating garden cress may help boost your immunity, improve digestion, and reduce inflammation.
3. How do you prepare boiled garden cress?
To prepare boiled garden cress, simply boil it in water until it becomes tender. You can then add it to salads, sandwiches, or soups to add flavor and nutrition.
4. Can you eat garden cress raw?
Yes, you can eat garden cress raw. It is often used as a garnish for its flavor and crunch. You can also add it to salads or smoothies for a boost of nutrients.
5. How should you store garden cress?
Garden cress can be stored in the refrigerator for up to a week. To keep it fresh, wrap it in a damp paper towel and place it in a plastic bag. You can also freeze garden cress for up to three months.