Watercress nutrition
facts
Watercress is nutrient rich perennial herb found
in abundance near springs and alongside slow running water ways. This
aquatic plant has been in cultivation since ancient times for its food
and medicinal uses in Europe, Central Asia and America.
Botanically this fast growing, green leafy
vegetable belongs to brassicaceae
family. Scientific name:
Nasturtium
officianale.
|
|
| Watercress plant. Note for oval, green,
succulant leaves. (Photo-by
tonyaustin)
|
Nasturtium fficianale -cress
leaves.
|
The plant features small, oval, deep green
succulent leaves with high moisture content. The leaves feature sharp;
peppery and slightly sour taste somewhat like mustard greens and garden
cress (Lepidium sativum). Racemes of small white flowers appear in
summer which turns in to small pods containing two rows of seeds. Ripe
seeds are also edible.
Health
benefits of Watercress
-
This rich flavored green leafy vegetable
is store house of many phytonutrients that have health promotional
and disease prevention properties.
-
One of the very low calorie green leafy
vegetables (11 kcal per
100 g raw leaves) and very low in fats; recommended in
cholesterol controlling and weight reduction programs.
-
Cress
leaves and stems contain
gluconasturtiin, a glucosinolate compound that gives
peppery flavor. Research studies suggest that the hydrolysis product of
gluconasturtiin, 2-phenethyl isothiocyanate (PEITC), is believed to be
cancer preventing by inhibition of phase I enzymes (mono-oxygenases and
cytochrome P450s).
-
Fresh cress has more concentration of ascorbic acid (vitamin C)
than some of fruits and vegetables. 100 g of leaves provide 47 mg or
72% of RDA of vitamin C. As an anti-oxidant, vitamin
C helps to quench free radicals and reactive oxygen species (ROS)
through its reduction potential properties. Lab studies suggests that
regular
consumption of foods rich in vitamin C helps maintain normal connective
tissue, prevent iron deficiency, and also helps body develop resistance
against infectious agents by boosting immunity.
-
It
is one of the excellent
vegetable
sources for vitamin-K;
100 g provides over 200% of daily recommended intake. Vitamin K has
potential role bone health by promoting osteotrophic (bone formation
and strengthening)
activity. Adequate vitamin-K levels in the diet
helps limiting neuronal damage in the brain; thus, has established role
in the treatment of patients suffering from Alzheimer's
disease.
-
Cress is also excellent source of vitamin-A
and
flavonoids
anti-oxidants like ß
carotene, lutein and zeaxanthin.
-
It
is also rich
in
B-complex group of vitamins such as riboflavin, niacin, vitamin B-6
(pyridoxine),
thiamin and pantothenic acid that are essential for optimum cellular
metabolic functions.
-
It
is also rich source of
minerals like copper, calcium,
potassium, magnesium, manganese and
phosphorus. Potassium
in an
important component of cell and body fluids that helps controlling
heart rate and blood pressure by countering effects of sodium.
Manganese is used by the body as a co-factor for the antioxidant enzyme
superoxide
dismutase.
Calcium
is required as bone/teeth mineral and in the regulation of heart and
skeletal muscle activity.
Regular
inclusion of cress in the diet is found to prevent
osteoporosis, anaemia, vitamin A deficiency and
believed to protect from
cardiovascular diseases and colon and prostate cancers.
See the table below for in depth analysis
of nutrients:
Watercress (Nasturtium
officianale), fresh,
raw leaves, Nutrition value per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
11 kcal |
<1% |
| Carbohydrates |
1.29 g |
1% |
| Protein |
2.30 g |
4% |
| Total Fat |
0.10 g |
0.5% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
0.5 g |
1% |
| Vitamins |
|
|
| Folates |
9 mcg |
2% |
| Niacin |
0.200 mg |
1% |
| Pantothenic
acid |
0.310 mg |
6% |
| Pyridoxine |
0.129 mg |
10% |
| Riboflavin |
0.120 mg |
9% |
| Thiamin |
0.090 mg |
7.5% |
| Vitamin A |
3191 IU |
106% |
| Vitamin C |
43 mg |
72% |
| Vitamin E |
1.0 mg |
7% |
| Vitamin K |
250 mcg |
208% |
| Electrolytes |
|
|
| Sodium |
41 mg |
3% |
| Potassium |
330 mg |
7% |
| Minerals |
|
|
| Calcium |
120 mg |
12% |
| Copper |
0.077 mg |
8.5% |
| Iron |
0.20 mg |
2.5% |
| Magnesium |
21 mg |
5% |
| Manganese |
0.244 mg |
11% |
| Phosphorus |
60 mg |
8% |
| Selenium |
0.9 mcg |
1.5% |
| Zinc |
0.11 mg |
1% |
| Phyto-nutrients |
|
|
| Carotene-ß |
1914 mcg |
-- |
| Carotene-α |
0 mcg |
-- |
| Lutein-zeaxanthin |
5767 mcg |
-- |
Selection
and storage
Watercress is
available year around. In the stores, purchase thick, broad, succulent
and deep green colored fresh leaves. Fresh cress leaves impart tangy
peppery aroma when squeezed between thumb and index fingers.
In general,
this green leafy herb best grows in aquatic environments; therefore, it
should be washed in clean running water and then soaked in salt water
for about half an hour in order to rid off parasite eggs and worms that
thrive in aquatic conditions.
Fresh greens
submerged in water and stored in the refrigerator where they keep well
for up to 2-3 days.
Preparation and
serving methods
Watercress
gives beautiful peppery flavor to recipes. Soak in cold water for few
minutes to revive sunken leaves. Separate roots from leaves. Then,
rinse once again in clean water and pat dry before using in cooking.
Trim away thick fiber stems.
Here are some
serving tips:
-
Fresh cress sprigs used in green salads.
-
The greens are used in many European cuisines
in sandwiches and vegetable drinks.
-
They are also used in the preparation of soups.
-
Cress leaves can also be steamed and eaten as
a vegetable.
Safety
profile
Buy watercress from known source of farms using
clean running water. Cress from stagnant and polluted water may be host
to some harmful parasites like flukes and larvae.(Medical
disclaimer)
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