Watercress, although often seen as just a salad leaf, is considered one of the healthiest vegetables in the world. It belongs to the brassica family of vegetables, like broccoli, cabbage, and kale, and is incredibly rich in nutrients.
According to the Centers for Disease Control and Prevention, watercress ranked first on a list of 41 "powerhouse foods," receiving maximum points thanks to its high nutritional content.
Why is it so healthy?
Watercress is rich in:
Vitamins A, C and K
Folic acid and calcium
Minerals like potassium and iron
It also contains natural plant compounds such as glucosinolates, which, when chewed, are converted into active substances such as sulforaphane – a powerful antioxidant with anti-inflammatory effects.
In addition, it has very few calories (about 10–15 kcal per 100g) and contains no fat, making it ideal for a healthy diet.
Rich in antioxidants
Watercress helps protect cells from oxidative damage, which is linked to diseases such as cancer and heart problems. It contains:
Beta-carotene
Vitamin C
Polyphenols
Lutein and zeaxanthin
These ingredients help fight free radicals and reduce inflammation in the body.
How do you include it in your diet?
According to nutritionist Nichola Ludlam-Raine, watercress is very versatile and can be used in many ways:
In salads
In soups (ground or added at the end)
In pasta
In sandwiches
Like pesto
It has a slightly spicy flavor that goes great with eggs, salmon, and goat cheese.
Vitamin absorption is improved if combined with healthy fats such as olive oil, avocado, or nuts.
Caution and risks
Watercress contains a lot of vitamin K, which affects blood clotting. For this reason:
People taking blood thinners should consume it with caution.
Those using lithium should be careful, as it can affect its levels in the body.
Does it help with weight loss?
Watercress can help with weight management because it is low in calories and high in volume, but experts emphasize that no single food causes weight loss - this is achieved only through calorie balance.
In conclusion, watercress is an excellent choice for a healthy diet: rich in nutrients, easy to use and with numerous benefits for the body. /GazetaExpress/
t7 live
