Watercress is not the one leafy inexperienced identified to supply highly effective dietary advantages, nevertheless: The highest 5 meals on the listing had been all types of greens. So as of nutrient density scores, this consists of Chinese language cabbage (91.99), chard (89.27), beet greens (87.08), and spinach (86.43). Forward, we delve into the advantages of watercress and why noshing on leafy greens commonly might help enhance well being and shield towards power sickness.
(And, pleasant however required reminder: This rating system is solely meant to measure the nutrient-density, not worth, of varied meals. For those who hate leafy greens, we’re all for that. Everybody’s definition of “wholesome meals” appears totally different, and the extra we encourage variety in meals, the extra everybody wins. Okay, onward!)
4 advantages of watercress that make it essentially the most nutrient-dense leafy inexperienced
1. Promotes bone well being
In response to Vandana Sheth, RDN, CDCES, creator of My Indian Desk: Fast & Tasty Vegetarian Recipes, watercress positively deserves its excessive fame from each a diet and taste POV. For starters, she factors out that the excessive vitamin Ok content material of watercress, paired with its calcium ranges (120 milligrams per 100-gram serving), might help promote bone well being. For context, the same-size serving of entire milk accommodates 123 milligrams of calcium.
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Moreover, watercress accommodates a substantial quantity of vitamin Ok, one other nutrient important for bone well being. Deficiencies on this vitamin can result in weakening bones—assume fractures, poor posture, again and/or neck ache, and the early indicators of osteoporosis. Usually talking, the advisable ample consumption (AI) for vitamin Ok is 120 micrograms for grownup males and 90 micrograms for grownup ladies. (One cup of chopped watercress accommodates 85 micrograms of vitamin Ok.)
(And, pleasant however required reminder: This rating system is solely meant to measure the nutrient-density, not worth, of varied meals. For those who hate leafy greens, we’re all for that. Everybody’s definition of “wholesome meals” appears totally different, and the extra we encourage variety in meals, the extra everybody wins. Okay, onward!)
2. Helps cardiovascular well being
Watercress may play a task in supporting cardiovascular well being. “[Watercress] supplies a wide selection of antioxidants which will assist lower our danger for coronary heart illness,” Sheth says. “Due to its mineral content material—calcium, potassium, magnesium—and nitrates, watercress might assist with blood strain.” One cup (34 grams) of chopped watercress accommodates 112 milligrams of potassium (which is sort of one-third of the quantity of potassium in a banana), seven milligrams of magnesium, and about 37 milligrams of nitrates.
Of be aware: As a result of excessive focus of vitamin Ok present in watercress, anybody taking blood thinners ought to seek the advice of their docs earlier than including so much watercress to their weight-reduction plan. “Vitamin Ok performs an essential position in blood clotting, and any drastic adjustments in vitamin Ok consumption via weight-reduction plan can have an effect on the treatment’s impact,” Sheth says.
3. Decreases the danger of creating most cancers
“Watercress accommodates isothiocyanates, which can assist forestall most cancers by aiding the physique in eliminating potential carcinogens,” says Frances Largeman-Roth, a registered dietitian, diet professional, and creator of upcoming ebook On a regular basis Snack Tray. Isothiocyanates, she provides, are small molecules that scale back the activation of and improve the cleansing of carcinogens.
4. Promotes eye well being
“Watercress may assist with eye well being due to its carotenoids and vitamin C content material,” Sheth says. One cup of chopped watercress accommodates 15 milligrams of vitamin C (about one-fifth of the vitamin C in an orange). Whereas there isn’t any particular advisable every day allowance for consuming carotenoids—like beta-carotene or alpha-carotene—a cup of chopped watercress accommodates 649 milligrams of beta-carotene, which converts to vitamin A within the physique, thus serving to enhance eye well being.
Some advantages of the extra leafy greens on the listing
Though watercress ranked primary, the opposite 4 high nutrient-dense meals on the listing additionally comprise appreciable well being advantages. Bear in mind: Chinese language cabbage, chard, beet greens, and spinach all had been inside only a few factors of watercress.
Cabbage is full of minerals, together with magnesium and calcium; chard accommodates excessive quantities of nutritional vitamins Ok, A, C, and E, magnesium, iron, and potassium. Beet greens, in the meantime, are a brilliant supply of iron, and spinach is excessive in folate, a B vitamin that analysis reveals might help forestall the event of Alzheimer’s Illness, and potassium, an important nutrient for muscle exercise. However doubtlessly the most effective half about spinach is that it might simply be added to a wide selection of meals—assume smoothies, soups, pasta, and sauces—for added vitamins and simply go undetected by the pickiest eaters.
So, how ought to we actually really feel about inexperienced juices? An RD spills the tea:
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