Watercress (sauce)

Description

Description

Watercress is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts, and cabbage. Initially considered a weed, watercress was first cultivated in the United Kingdom in the early 1800s.

 

Benefits of watercress

Low in calories and high in nutrients, watercress is ranked number one on the U.S. Centers for Disease Control's Powerhouse Fruits and Vegetables list.

 

Benefits

Highly antioxidant

Watercress is packed with plant compounds called antioxidants, which protect against cellular damage caused by free radicals (damaging molecules that lead to oxidative stress).

Oxidative stress has been linked to several chronic diseases, including diabetes, cancer, and cardiovascular disease.

Fortunately, antioxidant-rich foods like watercress can help protect against oxidative stress, which may lower the risk of these diseases.

The antioxidants in watercress are associated with a lower risk of developing cancer, diabetes, and heart disease.

Reduces the risk of cancer

Because watercress is rich in phytochemicals, it may reduce the risk of developing certain types of cancer.

Watercress and other cruciferous vegetables contain glucosinolates, which are activated into compounds called isothiocyanates when cut with a knife or chewed.

Isothiocyanates include chemicals such as sulforaphane and phenethyl isothiocyanate.

These compounds prevent cancer by protecting healthy cells from damage, inactivating carcinogenic chemicals, and blocking the growth and spread of tumors.

It's good for your heart health

Eating watercress can benefit your heart health in several ways.

Watercress contains the antioxidants beta-carotene, zeaxanthin, and lutein. Low levels of these carotenoids are associated with the development of heart disease and high blood pressure.

Watercress also contains nitrates, which increase blood vessel health by reducing inflammation, stiffness, and thickness of blood vessels.

Reduces cholesterol

Watercress also helps lower cholesterol, which can improve heart health.

Prevents osteoporosis

Watercress contains many minerals necessary for bone health, including calcium, magnesium, potassium, and phosphorus.

It's good for immunity

Watercress contains 15 mg of vitamin C per serving (34 grams), which represents 20% of the RDA for women and 17% for men.

Helps with weight loss

Although not specifically studied, watercress may also have weight management benefits.

If you're trying to lose weight, it's worth adding this nutritious, low-calorie vegetable to your diet.

Improves athletic performance*

Vegetables in the Brassicaceae family contain high levels of nitrates.

Nitrates are compounds found naturally in foods such as beets, radishes, and greens like watercress.

Protects eye health

Watercress contains lutein and zeaxanthin, which are antioxidant compounds from the carotenoid family.

It's easy to add to your diet

Watercress can be used in a wide variety of dishes, from macrobiotic to vegetarian, including specific diets and weight loss programs.

However, to get the most benefits from its active antioxidant compounds, it is best eaten raw or lightly steamed.

Here are some easy ways to add watercress to your diet:

Add it to your salad;

Add to the soup after cooking;

Use it to replace lettuce;

Turn it into pesto by mixing it with garlic and olive oil;

Make juice with ginger and orange;

 

Name

Cress

 

Nutritional Declaration

• Calories: 4
• Carbohydrates: 0.4 grams
• Protein: 0.8 grams
• Fat: 0 grams
• Fiber: 0.2 grams
• Vitamin A: 22% of the RDA
• Vitamin C: 24% of the RDA
• Vitamin K: 106% of the RDA
• Calcium: 4% of the RDA

As you can see, a 34-gram cup of watercress provides more than 100% of the RDA for vitamin K, a fat-soluble vitamin necessary for blood clotting and maintaining healthy bones.

Watercress also contains vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper.

 

Conditions of Conservation and/or Use

Store between 1ºC and 5ºC.

 

Origin

Portugal – West Zone

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