Do you realize health benefits from watercress nutrition? If you haven't know it, you should read this! Watercress that has a latin name Nasturtium officinale is a type of plant that grows on the water, spread across mainland Europe and Asia. Its rich in fiber, and the latest research claimed that watercress has an anticancer compound.
Watercress also very rich in sulfur, nitrogen, and iodine. Watercress is one of the good blood washing besides also a healing tonic for liver and kidney disorders. The other watercress nutrition such as Vitamin B, beta-carotene, magnesium, and potassium, contains many phytochemicals (an anti-cancer compound), containing a complete antioxidant components (to boost the immune system and detoxify the body toxins), chlorophyll, vitamin E, bioflavonoids, calcium, iodine, potassium, sulfur, zinc, iron and Vitamin C.
Watercress Nutrition Facts
| 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 µg | 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 µg | 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 µg | 1.5% |
| Zinc | 0.11 mg | 1% |
| Phyto-nutrients | ||
| Carotene-ß | 1914 µg | -- |
| Carotene-α | 0 µg | -- |
| Lutein-zeaxanthin | 5767 µg | -- |
Watercress Health Benefits
Watercress contains a compound called phenylethyl isothiocyanate (PEITC), which can suppress the growth of breast cancer cells. In another study also mentioned that by eating watercress every day could reduce DNA damage to blood cells, which is the trigger of cancer. Besides watercress also rich in lutein, zeaxanthin and quercetin can act as antioxidants.
Watercress is a very high source of beta-carotene. Beta-carotene is believed to ward off free radicals cause premature aging. Consuming watercress regularly can launch the circulatory system and metabolism, improving liver function and immune system; healthy eyes, skin, hair, nails, bones and teeth; prevent thrush.