Watercress is not the one leafy inexperienced identified to supply highly effective dietary advantages, nonetheless: The highest 5 meals on the listing had been all types of greens. So as of nutrient density scores, this contains 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 frequently may also help enhance well being and defend in opposition to persistent sickness.
(And, pleasant however required reminder: This rating system is solely meant to measure the nutrient-density, not worth, of assorted meals. In case you hate leafy greens, we’re all for that. Everybody’s definition of “wholesome meals” seems totally different, and the extra we encourage range in meals, the extra everybody wins. Okay, onward!)
4 advantages of watercress that make it probably the most nutrient-dense leafy inexperienced
1. Promotes bone well being
In response to Vandana Sheth, RDN, CDCES, writer of My Indian Desk: Fast & Tasty Vegetarian Recipes, watercress undoubtedly 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), may also help promote bone well being. For context, the same-size serving of entire milk comprises 123 milligrams of calcium.
Moreover, watercress comprises a substantial quantity of vitamin Ok, one other nutrient important for bone well being. Deficiencies on this vitamin can result in weakening bones—suppose fractures, poor posture, again and/or neck ache, and the early indicators of osteoporosis. Usually talking, the beneficial ample consumption (AI) for vitamin Ok is 120 micrograms for grownup males and 90 micrograms for grownup girls. (One cup of chopped watercress comprises 85 micrograms of vitamin Ok.)
(And, pleasant however required reminder: This rating system is solely meant to measure the nutrient-density, not worth, of assorted meals. In case you hate leafy greens, we’re all for that. Everybody’s definition of “wholesome meals” seems totally different, and the extra we encourage range in meals, the extra everybody wins. Okay, onward!)
2. Helps cardiovascular well being
Watercress can even play a job in supporting cardiovascular well being. “[Watercress] offers a big selection of antioxidants which will assist lower our threat 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 comprises 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: Because of the excessive focus of vitamin Ok present in watercress, anybody taking blood thinners ought to seek the advice of their medical doctors earlier than including rather a lot watercress to their food regimen. “Vitamin Ok performs an vital function in blood clotting, and any drastic adjustments in vitamin Ok consumption by means of food regimen can have an effect on the medicine’s impact,” Sheth says.
3. Decreases the danger of creating most cancers
“Watercress comprises isothiocyanates, which can assist stop most cancers by aiding the physique in eliminating potential carcinogens,” says Frances Largeman-Roth, a registered dietitian, diet knowledgeable, and writer of upcoming ebook On a regular basis Snack Tray. Isothiocyanates, she provides, are small molecules that cut back the activation of and improve the detoxing of carcinogens.
4. Promotes eye well being
“Watercress can even assist with eye well being due to its carotenoids and vitamin C content material,” Sheth says. One cup of chopped watercress comprises 15 milligrams of vitamin C (about one-fifth of the vitamin C in an orange). Whereas there isn’t any particular beneficial each day allowance for consuming carotenoids—like beta-carotene or alpha-carotene—a cup of chopped watercress comprises 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 prime nutrient-dense meals on the listing additionally comprise appreciable well being advantages. Keep in mind: Chinese language cabbage, chard, beet greens, and spinach all had been inside just some factors of watercress.
Cabbage is filled with minerals, together with magnesium and calcium; chard comprises 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 exhibits may also help stop the event of Alzheimer’s Illness, and potassium, an important nutrient for muscle exercise. However probably one of the best half about spinach is that it could actually simply be added to a big selection of meals—suppose 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:
Our editors independently choose these merchandise. Making a purchase order by means of our hyperlinks might earn Effectively+Good a fee.