10 Health Benefits of Watercress


Watercress is highly rich Vitamin C, A, K, Potassium, Calcium and Magnesium. Health benefits of Watercress includes strengthening immunity, prevents cancer, strengthen bone and Watercress also promotes heart health.

June 5, 2018

Watercress is a green leafy vegetable cultivated many regions throughout the world with numerous health advantages. The scientific name of Watercress is Nasturtium officinale. It belongs to the genus Brassicaceae family. It is believed that this green leafy vegetable is native to Europe and Asia, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, presence in the Watercress, it has lots of health benefits. Among that some of the health benefits of Watercress include improving immune system, helps in weight loss, good for brain health, improve digestive health, improve eyesight, increase blood circulation, prevent various types of cancer, such as breast cancer, colorectal cancer, improve cardiovascular health and keep our bone strong and healthy. 

Nutritional Value of Watercress:

Watercress contains lots of Vitamin, Minerals and other components. Some of the vitamins that watercress has Vitamin Avitamin C, Vitamin K, Vitamin K, Folates, Pantothenic Acid, Niacin and Choline. Watercress also contains dietary fiber, Omega 3 fatty acids, Omega 6 fatty acids, sodium and potassium, which have lots of health advantages. Apart from this watercress also contains minerals such as calciummagnesiumironzinc manganese, copper, selenium and phosphorus. The best part of the Watercress is, it contains zero cholesterol. 

Watercress Prevents Cancer: 

Due to the high amount of Phyto-nutrient present in watercress, it is very beneficial to reduce the risk of various types of cancer such as breast cancer.  Studies have been proven that watercress has anti-carcinogenic properties, which helps to prevent various types of cancer such as stomach, breast and lung cancer. Apart from this watercress is highly rich in Vitamin C, which is a strong antioxidant, its fight against free radical and prevent them to do any kind of oxidative damage to our healthy cells. These free radicals are the main cause of cancer. The Folate is that another antioxidant present in watercress, which is also helping to lower the risk of cancer. 

Watercress Improves Cardiovascular Health: 

Different studies have been proven that consumption of watercress on a regular basis is very good for cardiovascular health because it helps to reduce the bad cholesterol level of our body, such as LDL cholesterol and increase the good cholesterol level of our body, such as HDL cholesterol. LDL cholesterol is the main cause of various chronic heart diseases. Apart from this watercress is highly rich in Vitamin C, which is a strong antioxidant, it's fight against free radicals and stabilized them to do any kinds of oxidative damage to our cardiovascular cells and tissues. 

Watercress Improves Bone Health: 

Watercress is highly rich in calcium, which is very good for our bone health and prevent various types of bone related issues such as osteoporosis. Calcium is the most important mineral for bone; it helps to increase the bone density and helps in building and repairing bones. Studies have been proven that those who are consuming calcium rich food such as watercress, they have stronger bones and they have less chance of affected by bone related diseases such as osteoporosis. Apart from this watercress also has folate component, which is also helping to maintain the bone density and it also prevent the oxidative damage to our bone and age related problem of bones. 

Watercress Prevents Pregnancy Problems: 

Due to the high amount of Folate content found in watercress, it is very beneficial for pregnant women and unborn baby. Studies have been proven that consumption of folate rich food, such as watercress can reduce the risk of neural tube deficiency and keep the mother healthy.
 

Watercress Prevents Cognition: 

Watercress is highly rich in Folate, which is very beneficial to prevent the cognitive decline. Studies have been proven that those who are consuming folate rich food such as watercress on a daily basis, they have less chance of affecting by cognitive decline issues.  

Watercress is a Great Source of Vitamin C: 

Vitamin C is very important for our body. It fights against free radicals and prevent oxidative damage to our cells. Vitamin C also helps to increase the production of white blood cells, thus helps to boost in the immune system. It is highly recommended to consume vitamin C rich food in our daily diet, such as watercress, its provide lots of vitamin C to our body. Studies have been proven that consumption of watercress on a regular basis can also repair the brain tissue and prevents blood cell damage, due to the high amount of Vitamin C present in it. 

Watercress Boost Your Immune System:

The high amount of Vitamin C and folates present in watercress is very beneficial for our immune system. Vitamin C helps to protect our body from foreign invaders such as bacteria and virus by improving the production of white blood cells in our body and it also helps to prevent the oxidative damage to our cells. 

Watercress Prevent Cataract:

Watercress is highly rich in Vitamin C, it helps to keep our eyes healthy and prevent various types of vision related issues such as cataract. Vitamin C is a strong antioxidant, which prevents the oxidative damage to our cells, thus prevents the macular degeneration, which is the main cause of vision issues such as cataract. It has been proven that those who are consuming watercress on a regular basis they have better eyesight. 

Watercress Helps to Get Stronger Teeth:

Due to the high amount of calcium present in watercress, it is very helpful to keep our teeth strong and healthy. It also helps to cure the gum bleeding. Consumption of watercress on a regular basis not only keeps our teeth strong but also it protects our teeth from decoy. 

Watercress Improves Brain Function:

As we discussed above watercress contain high amount of vitamin C, which is very beneficial for our brain. Vitamin C helps to prevent the risk of Alzheimer or other brain related issues. Studies have been proven that consumption of vitamin C rich food such as watercress is good for our brain health and improves the neuron activity in the brain. 

Health Benefits of Watercress

References:

Nutritional Facts Of Watercress, raw


Nutrient Unit Value per 100 g
Waterg95.11
Energykcal11
Proteing2.30
Total lipid (fat)g0.10
Carbohydrate, by differenceg1.29
Fiber, total dietaryg0.5
Sugars, totalg0.20
Calcium, Camg120
Iron, Femg0.20
Magnesium, Mgmg21
Phosphorus, Pmg60
Potassium, Kmg330
Sodium, Namg41
Zinc, Znmg0.11
Vitamin C, total ascorbic acidmg43.0
Thiaminmg0.090
Riboflavinmg0.120
Niacinmg0.200
Vitamin B-6mg0.129
Folate, DFEµg9
Vitamin B-12µg0.00
Vitamin A, RAEµg160
Vitamin A, IUIU3191
Vitamin E (alpha-tocopherol)mg1.00
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg250.0
Fatty acids, total saturatedg0.027
Fatty acids, total monounsaturatedg0.008
Fatty acids, total polyunsaturatedg0.035
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0