Are you looking for a healthy and low-calorie addition to your diet? Look no further than 100 g of watercress, which packs just 11 calories per serving. In addition to being a diet-friendly food, watercress boasts a variety of health benefits that make it a smart choice for any meal.
This leafy green is loaded with vitamins A, C, and K, as well as calcium and other essential minerals. Its high nutrient content has been linked to improved immune function, better bone health, and even a reduced risk of cancer. Add to that its anti-inflammatory and detoxifying properties, and you've got a seriously supercharged vegetable.
In this article, we'll explore ten reasons why you should add watercress to your diet ASAP, from its weight loss benefits to its potential for improved brain function. Let's dive in!
Great for weight loss
If you're looking to lose weight, watercress is a great addition to your diet. Not only is it low in calories, but it's also high in fiber, which can help you feel fuller for longer periods of time. Additionally, watercress has been shown to have a positive effect on metabolism, which can help you burn more calories throughout the day. So if you're trying to shed some pounds, be sure to incorporate this nutrient-packed green into your meals.
Boosts immune system
Thanks to its high vitamin content, watercress is a powerhouse when it comes to supporting your immune system. Vitamin C is known for its ability to fight off infections and shorten the duration of illnesses like the common cold. Meanwhile, vitamin A plays a role in maintaining healthy skin and mucus membranes, which can act as barriers against germs and other pathogens. By adding watercress to your diet, you're giving your body the nutrients it needs to stay healthy and fight off infections.
Improves digestion
Watercress is rich in fiber, which is essential for healthy digestion. Fiber helps to move food through your intestines more efficiently, preventing constipation and other digestive issues. It can also help to balance the bacteria in your gut, which plays a crucial role in overall digestive health. Additionally, watercress has been shown to have a mild diuretic effect, which can help to flush out excess water and toxins from your system. This, in turn, can improve your overall digestive function and help you feel more energized.
Good for bone health
Calcium is essential for strong, healthy bones, and watercress is a great source of this mineral. In fact, it contains more calcium per serving than whole milk! In addition to calcium, watercress also contains vitamin K, which helps to maintain bone density and prevent age-related bone loss. By adding watercress to your diet, you can help to keep your bones healthy and strong as you age.
Anti-inflammatory properties
Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to a variety of health problems. Fortunately, watercress contains a variety of anti-inflammatory compounds that can help to reduce inflammation in the body. One study even found that drinking watercress juice helped to reduce markers of inflammation in the blood. By incorporating watercress into your diet, you may be able to reduce your risk of chronic inflammation and its associated health problems.
Vitamin A is known for its skin-loving properties, and watercress is chock-full of this nutrient. In addition to promoting healthy skin, vitamin A also plays a role in maintaining healthy vision and a strong immune system. Furthermore, the high antioxidant content in watercress may help to protect your skin from damage caused by free radicals. This can help to slow down the aging process and keep your skin looking youthful and radiant.
Helps regulate blood pressure
High blood pressure is a major risk factor for heart disease and stroke, but watercress may be able to help. One study found that drinking watercress juice helped to lower blood pressure in people with hypertension. This may be due to the high potassium content in watercress, which can help to relax blood vessels and improve circulation. By incorporating watercress into your diet, you may be able to reduce your risk of heart disease and improve your overall cardiovascular health.
Can prevent cancer
The high nutrient content of watercress may also help to reduce your risk of cancer. One study found that watercress extract was able to suppress the growth of breast cancer cells in a petri dish. Another study found that consuming watercress daily for eight weeks helped to reduce DNA damage and other markers of cancer risk. While more research is needed to confirm the cancer-fighting benefits of watercress, the early results are promising.
Has detoxifying effects
Thanks to its high sulfur content, watercress may be able to help detoxify your body. Sulfur is essential for liver function, which plays a crucial role in ridding your body of toxins. Additionally, the high water content in watercress can help to flush out excess sodium and other waste products from the body. By incorporating watercress into your diet, you can give your liver and kidneys a helping hand in their detoxification duties.
May improve brain function
Finally, watercress may have benefits for brain health as well. One study found that consuming watercress daily for five weeks led to improvements in cognitive function and working memory. This may be due to the high antioxidant content in watercress, which can help to protect the brain from oxidative stress and other types of damage. By adding watercress to your diet, you may be able to give your brain a boost and improve your overall cognitive function.
When we think of superfoods, watercress doesn’t usually make the list. But it’s time to change that. This leafy green is packed with nutrients and benefits that make it an essential addition to any healthy diet.
Five Frequently Asked Questions about Watercress
1. What is watercress and what are its health benefits?
Watercress is a leafy green vegetable that is part of the cruciferous family, which also includes broccoli, kale, and Brussels sprouts. It is low in calories but high in nutrients, including vitamin C, fiber, and antioxidants. Its health benefits include promoting healthy digestion, reducing inflammation, and supporting cardiovascular health.
2. How can I incorporate watercress into my diet?
Watercress can be added to salads, sandwiches, soups, and smoothies. It can also be used as a garnish for dishes or blended into pesto. It has a slightly peppery taste that pairs well with other greens and can add a flavorful kick to any dish.
3. How should I store watercress?
Watercress can be stored in the fridge for up to a week. It is best to store it in a container with a damp paper towel to keep it fresh. Avoid storing it in the fridge door, as the temperature can fluctuate too much and cause the leaves to wilt.
4. Are there any precautions to take when eating watercress?
Watercress is generally safe to eat, but it's important to wash it thoroughly before consuming it. It can harbor bacteria and parasites if it's not cleaned properly. Additionally, some people with thyroid issues should avoid consuming large amounts of watercress, as it contains goitrogens, which can interfere with thyroid function.
5. Where can I buy watercress?
Watercress can be purchased at most grocery stores and farmer's markets. It's usually sold in bunches and can be found in the produce section. Look for fresh, green leaves that are free from blemishes or signs of wilting.