Watercress – is it worth including in your diet?
Sowing watercress often accompanies preparations for Easter. But is it worth incorporating into your everyday diet, not just for holidays? Learn about the nutritional values of watercress and discover how adding watercress can support your health in various conditions.
Watercress has been associated with Easter since the 17th century. The plant symbolizes the coming spring and the awakening of nature after the winter frosts. It is often served alongside a butter lamb during Easter breakfast. However, besides its decorative function, watercress is a source of vitamins and minerals, making it worth eating more often than once a year.
Watercress – nutritional value
Watercress is a sprout with a characteristic slightly spicy taste, its addition gives a unique flavor to sandwiches and salads. Watercress is a low-calorie product, providing just 32 kcal per 100 grams. The vitamins provided by watercress include: vitamins B6, B12, and K, as well as powerful antioxidants, vitamins A, C, and E. The mineral components contained in watercress include: calcium, magnesium, iron, and phosphorus.
Watercress – health benefits
Thanks to its considerable amount of vitamins and minerals, watercress sprouts contribute to improving the body’s condition in many ways.
Powerful antioxidant
Due to its high vitamin A content, watercress is a strong antioxidant that supports anti-cancer processes. Its action is supported by the presence of other antioxidants such as vitamin C and E. The stems and leaves of watercress also contain other bioactive compounds such as isothiocyanates, which also exhibit anticancer activity.
Strengthens immunity
Watercress can support the treatment of colds, which are very common at the turn of winter and spring. In folk medicine, it was widely used to treat coughs and upper respiratory tract problems. The immune processes in the body are supported by, among others, vitamins C, K and B present in watercress sprouts.
Supports anemia treatment
Anemia caused by iron deficiency is very common among women, especially young women with heavy menstruation. Along with watercress, we supply iron and vitamin C, which improves the absorption of this element.
Improves skin appearance
Vitamin C and the aforementioned isothiocyanates affect the body’s collagen metabolism. Collagen is responsible for elasticity and preventing wrinkles. Therefore, watercress can also support the appearance of your skin.
Supports the urinary system
Watercress is used as a diuretic. Thanks to increased urination, the urinary tract is cleansed. It is worth consuming especially when you are prone to frequent urinary tract infections.
Watercress – how to grow?
There are several ways to grow watercress sprouts. Sprouters are becoming increasingly popular in the market, providing the right conditions for growing not only watercress but also other sprouts. Using a sprouter, you can expect crops to appear faster compared to traditional sowing on cotton wool or in soil or water. However, even with standard sowing on cotton wool, watercress appears within 4-5 days.
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References:
- https://pl.wikipedia.org/wiki/Izotiocyjaniany
- Najeeb-ur Rehman, Arif-ullah Khan, Khalid M. Alkharfy, Anwarul-Hassan Gilani, “Pharmacological Basis for the Medicinal Use of Lepidium sativum in Airways Disorders”, Evidence-Based Complementary and Alternative Medicine, vol. 2012, Article ID 596524, 8 pages, 2012. https://doi.org/10.1155/2012/596524
- https://gamtostyrimai.lt/wp-content/uploads/2022/06/651_05583b61a61c467113d137f303ecf9c1.pdf
- https://www.izielnik.pl/blog/rzezucha-czy-jest-zdrowa