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This rich flavoured
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 flavour.
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-oxygenises 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.
Watercress as Anti-carcinogenic
Breast Cancer: Watercress has such effective cancer preventive phytonutrient
that even eating a single salad shows increase of molecules into the body’s
circulatory system that may prevent and stop the recurrence of breast cancer.
Based on a study those who ate at least 80 grams of watercress on a daily basis
were shown to have beneficial results.
Another study on the anti-carcinogenic
abilities of watercress showed great benefit when added to the diet as a cancer
preventive for stomach and lung cancer as well as breast cancer.
Watercress is shown to be effective in
reversing DNA damage to white blood cell. This study of cigarette smokers who
participated in eating 85g of fresh watercress daily had a 22.9 percent decrease
in cellular structure damage. Also the cells were more able to protect
themselves as shown when hydrogen peroxide was introduced to the cells and the
damage was 9.4 percent lower than expected.
These studies suggest that the phytochemical
compound that gives watercress and other cruciferous vegetables is also what gives
them their bitter flavour. This phytochemical stimulates the bodies’ natural defence
promoting cellular protection, The same study states that the anti-carcinogenic
benefits may be from the antioxidants lutein and beta carotene since these were
determined to be at elevated levels in the blood stream of participants. These
studies conclude that there are benefits in the addition of watercress to the
everyday diet including preventing the recurrence of breast cancer as well as
preventing onset.
Watercress is rich in vitamin C that may also
be beneficial in reducing oxidative stress caused by cancer in high
concentrations and preventing tumours Folate also is associated with low risk
of cancer. Daily increased consumption of folate over a ten year period by
women showed results in of a 22% reductions in breast cancers. The increased
daily consumption of folate did not pose any health risks and proved most
beneficial protection against estragon negative receptor breast cancer tumours
rather than estragon positive receptor tumours.
Colorectal cancer: Though studies have shown mixed results, many have concluded
that the dietary intake of folate over as part of a daily diet may act as a
preventive against colorectal cancer. This benefit was seen more often when
folate was taken for 15 years or greater.
Thyroid health: Watercress is a member of the brassica family of cruciferous
vegetable which have shown beneficial effect in thyroid health. Watercress like
other brassica’s may work by reducing thyroid hormone production and are most
beneficial when eaten raw. Water cress may also lightly steamed so not to lose nutritional
value.
Cardiovascular
health: In addition to the nutrient content of watercress many secondary
metabolites that may help lower risk of many chronic diseases. Cruciferous
plants like watercress are shown to be beneficial in lowering LDL-Cholesterol
which reduces risk of cardiovascular diseases such as arteriosclerosis and
other chronic heart disease. Watercress contains vitamin C which works as an
antioxidant and help in reducing heart tissue damage caused by oxidative
stress. Vitamin C is active in the process of embryonic cells developing into
cardiac myocytes and improving heart health.
Bone health: Studies show that inclusion of calcium rich food such as
watercress works in reducing risk of osteoporosis. Calcium works in repairing
and building bone by effecting the increase in the production of osteoblasts,
the cells responsible for this beneficial activity. This benefit of calcium is
essential for the aging population though the youthful population may also
benefit if their lifestyle sedentary which promotes bone density loss.
Watercress is also a good source of folate which plays a direct role as an
interactive nutrient in maintaining bone density. Post-menopausal women may
have benefit from folate in their diet as a preventive against osteoporosis.
Watercress and Calcium:
Many researchers agree that calcium through dietary intake is
necessary and perhaps most beneficial in the prevention of many diseases such
as cardiovascular, diabetes, metabolic syndrome, and hypertension. Calcium through food sources such as
watercress is also shown to be safe against adverse cardiac effects which is a
concern for some that take high dose supplements. If supplemental calcium is
added to the daily diet 500 mg daily is enough for most women to supplement
their daily food intake. Though amounts up to 1000 mg daily are taken by some
risks of calcium deposits and resulting health problems may occur. Overall food
sources remain the best way to maintain healthy levels of calcium in the body.
Many other studies have shown that the
benefit of regular consumption of watercress may be from secondary metabolites
and other phyto nutrients which repair cellular damage and work effectively as
a preventive against certain cancers, cardiovascular, and thyroid disease.
Watercress and
Folate: Folate is an essential nutrient that plays a role in preventing
birth defects and in daily health maintenance. Folate levels are affected by
alcohol consumption. A diets rich in folate containing foods such as watercress
and other cruciferous vegetables may work as a preventive and even to resolve
certain health conditions.
Intake of folate containing food such as
watercress may help in reducing risk of depression, stroke, breast cancer,
colorectal cancer, osteoporosis, cognitive decline and neural tube deficiency
in babies.
Antidepressant: Low folate levels may cause by lack of dietary intake or excess
alcohol intake. A meta-analysis of studies 19 studies, inclusive of 15,315
participants, showed that low folate level increases risk of depression. Folate
works with the neurotransmitters pathways of the central nervous system
effecting production of such neurochemical such as serotonin. With depression
affecting a significant percentage of the world populations the addition of
foods with high folate content such as watercress is an important dietary
supplement in reducing risk of this chronic disease
Stroke prevention: A cross sectional study of 662 adults showed beneficial results
of foods fortified with folate in preventing stroke. If not eating fortified
foods, large amounts of folate containing foods such as watercress would need
to be consumed in order to reach the same level of beneficial nutrient status
and health benefit.
Pregnancy: Folate is important to the development of a healthy embryo as
it plays an important role in normal cellular division. Additionally,
consumption of at least 400mcg of folate daily by pregnant women is shown to
reduce incidence of neural tube deficiency. Watercress with its high content of
folate may help in reducing risk of ailments such as neural tube deficiency
during pregnancy.
Cognition: Folate may act a preventive against cognitive decline. Results
of a study, of males aged 50 -7- years of age, showed that participants given
800 mcg of folate daily were shown to have beneficial effect on cognition and
verbal fluency. Inclusion of watercress which has a high folate content may
protect against the cognitive decline.
Watercress and Vitamin C: Vitamin C is a
water soluble vitamin which indicates that it is excreted through urinary
excretion on a daily basis. Studies have shown both dietary and supplemental
daily intake may have benefits to preventing disease in and treating many
physiological systems when vitamin C is kept in high concentrations in the
blood. Water cress contain higher amounts of vitamin C than an orange and is
beneficial to providing and maintain blood levels of vitamin C necessary for
beneficial health effects.
Intake of vitamin C rich food such as watercress
is beneficial in repairing brain tissues, reducing risk of blood cell damage
and common cold.
Brain: Consumption of vitamin C rich foods may be beneficial in
preventing cognition changes as related to Alzheimer’s and aging and protecting
and repairing brain tissue. It also works to reduce bleeding when stroke has
occurred. Other results have shown that those having sustained traumatic head
injury often have lower blood concentrations of vitamin C. These studies
suggest that daily intake of vitamin C rich food such as watercress may benefit
in preventing damage and improving the outcomes of brain injury and function.
In fact high concentrations of vitamin C may play a role in neuron building
activity.
Blood: Research study suggests that vitamin C along with vitamin E is
effective in reducing oxidative damage to red blood cells. Though study is
based on supplements it is also suggests that consumption of foods such as
watercress with these nutrients may be beneficial to health.
Eyesight: A European sturdy suggests that vitamin C might be effective in
reducing risk of cataract development. Inclusion of watercress with good amount
of vitamin C may be beneficial in protecting against cataract.
Common cold: Vitamin C rich food is an effective remedy of common cold. A
study on this the immune protective ability of vitamin C shows that consuming
food rich in vitamin C may reduce the risk of cold by 66 %. Watercress is a
good source of vitamin C and its intake may help in reducing risk of cold.
Paediatric Asthma: A study on children with asthma’s showed results of
significantly increased forced expiratory volume expiratory (FEV) with vitamin
C of at least 0.2g daily. These results varied with each child’s history of mould
and dampness exposure. Those having no exposure with 37% increase and those
with exposure a 21% increase of FEV per second. Intake of food such as
watercress may provide relief from paediatric asthma.
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