In a world oversaturated with superfood ballyhoo , it ’s rare that you’re able to find a something that delivers the nutritional goods withoutraising questionsabout foreign economy or retrieve itself thesubject of false - advertising lawsuits . But that ’s exactly what makes watercress so great .
Watercress is a well - hold health food secret , a tight - grow , aquatic appendage of the brassica family unit . So , just what make this leaf worthy of all the extolment ? In a ranking conducted by the CDC , watercress top the chart ofPowerhouse Fruits and Vegetablesthanks to its nutrient density score of 100 , which intend that 100 gram calorie of watercress will give you your integral daily value of 17 essential nutrients .
Not eating watercress yet ? Here ’s why you should be .
Flickr/Nanao Wagatsuma
Watercress is a low-calorie, nutrient-dense machine
harmonize to Rene Ficek , dietitian and lead nutriment expert atSeattle Sutton ’s Healthy Eating , cresson is loaded with health benefit . " Peppery and tangy - flavour cress plant is a storehouse of many natural phytonutrients like isothiocyanates that have health promotional and disease - bar place , " Ficek enounce .
As a low - calorie green leafy vegetable , cress green contains a tiny amount of fat , and what ’s not to have sex about that ? According to Ficek , this superfood ’s calorie enumeration is pretty darn low , which means you’re able to basically call it a day , nutritious - wise , after just 100 gram calorie of the stuff and nonsense . ( mention : You ’re probably go to want to corrode more than just 100 large calorie of watercress in a day . )
It provides anti-carcinogenic effects
Sinceanything and everythingwill of necessity give you Crab , it ’s good to know where to find nutrient that might work in the opposite commission . Luckily for you , Ficek notes that watercress is considered to have some pretty promisingcancer - preventing properties . Additionally , cress green is helpful in preventing cardiovascular disease because it lowers LDL , the cholesterol associated with cardiovascular disease , Rebecca Lewis , in - sign of the zodiac RD forHelloFresh , says .
It’s got loads of pretty much every important vitamin, including vitamin C
When you imagine of food rich in vitamin C , your judgment probably hold up to orange , grapefruit , and other citrus , but cresson ca n’t be overlooked on this one . " wise cress green has a higher concentration of ascorbic acid ( vitamin C ) than some of the other fruits and vegetable , " Ficek says . " As an antioxidant , vitamin C aid trap loose - atomic number 8 radicals and responsive O mintage ( ROS ) through its diminution - potential properties . "
Vitamin K is no doubt some good hooey , and cress green is loaded with it . According toDr . Scott Schreiber , certified aliment specialist and licensed dietitian / nutritionist , vitamin K can attend to with blood clotting , tone of bones , and wit damage prevention . " Vitamin K has a potential role in bone health through promoting osteotropic ( off-white formation and strengthening ) activity , " Ficek tally .
It’s good for your eyes
Since it ’s also an excellent source of vitamin A , which you recollect from when your mamma evidence you to deplete your carrots , cresson helps support your eyesight . And , according to Ficek , the leafy William Green is also a not bad source of flavonoid antioxidant like beta - provitamin A , lutein , and zeaxanthin .
Its B vitamins keep your cells (and your brain) powered
And the hits just keep on comin ' ! Adding to its impressive list of nutrient , cress green will also give you a nice dose of B vitamins . Ficek observe that this group of vitamins , " such as ovoflavin , niacin , vitamin B-6 ( pyridoxine ) , aneurin , and pantothenic dose " are " all-important for optimum cellular metabolic functions . " One of the most of import topographic point B vitamins do their jobsis your brain , so you want to ensure you ’re eating them whenever you may .
It’s rich in minerals
Metals and minerals are n’t just valuable components of your international minelaying empire ; your body demand them , too . Watercress contains Cu , Ca , potassium , atomic number 12 , manganese , and phosphorus . How many times do you have to hear that cress green has everything you need ?
" K is an crucial element of cell and consistence fluid that help controlling fondness rate and blood pressing by countering result of sodium , " Ficek says . " Manganese is used by the body as a atomic number 27 - factor for the antioxidant enzyme superoxide anion dismutase . atomic number 20 is required as a bone / teeth mineral and in the regularisation of heart and skeletal brawn activity . "
How to incorporate it into your diet
get a line as there ’s not much this muscular green ca n’t do , you should probably depart eating it by the bushel , like , yesterday . But even if you ’re not that into leafy greens , getting your casual dose of this superfood might be well-heeled than you think . According to Lewis , here are three passing easy tip for up your watercress consumption .
1 . Next metre you make pesto , swap the St. Basil for watercress.2 . Toss it into your favorite soups and stews , as it ’s hardy enough to withstand higher - temperature cooking.3 . Mix up your salads by using this green instead of your ordinary go - to pick of lettuce .
You could also put it on a sandwich , beefburger , French fries , deep - fried Twinkie – just deplete your goddamn cresson !
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