Watercress

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Watercress bunch with approx. 600gr

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

Watercress Benefits

Low in calories and high in nutrients, watercress ranks first on the US Centers for Disease Control's Powerhouse Fruits and Vegetables list. A serving of 34 grams of watercress contains:

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 RDA

Vitamin K: 106% of RDA

Calcium: 4% of DDR

As you can confirm, a glass of 34 grams of watercress provides more than 100% of the RDA of vitamin K, a fat-soluble vitamin needed for blood clotting and for keeping bones healthy.

 

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

Highly Antioxidant

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

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

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

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

Reduces the risk of cancer

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

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

Isothiocyanates include chemicals such as sulforaphane and phenothyl isothiocyanate.

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

Good for 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 na nitrates, which increase blood vessel health by reducing inflammation, stiffness and blood vessel thickness.

Lowers cholesterol

Watercress even 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 RDI for women and 17% for men.

Assists weight loss

Although not specifically studied, watercress can also have weight control benefits.

If you're trying to lose weight, it's worth trying to add this low-calorie, nutritious 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 vegetables such as watercress.

Protects eye health

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

It's easy to add to the diet

Watercress can be used in a wide variety of dishes, from macrobiotics to vegetarians, through to specific diets and weight loss programs.

However, to get the most benefit from its active antioxidant compounds, it's best to eat it raw or lightly steamed.

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

Add to your salad;

Add to soup after cooking;

Use it to replace lettuce;

Make it into pesto by mixing it with garlic and oil;

Juice with ginger and orange;

Denomination

Watercress 

 

Nutrition Statement

Average nutritional values per 100 g:

Energy: 67 kj / 16 kcal; lipids: 0.1 g; carbohydrates: 0.2 g, of which sugars: 0.2 g; fibers: 1.9 g; proteins: 3.3 g; salt: 0.75 g; vitamin A: 325 mcg; vitamin C: 77 mg; calcium: 198 mg;  

 

Conditions of Conservation and/or Use

Store between 1ºC and 5ºC.

 

Origin 

Portugal

 

Horta da Maria's mission is to help Portuguese families improve the quality of the food they consume, always supported by the philosophy of bringing consumers the best national products, directly from the producers.

The best fruits, vegetables, groceries and baskets delivered to your home only with Horta da Maria!

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