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
Watercress (Nasturtium officianale, raw) Nutrition value per 100 g.
Source: USDA Nutrient data base
Energy : 11 Kcal
Carbohydrates : 1.29 g
Protein : 2.30 g
Total Fat : 0.10 g
Dietary Fiber : 0.5 g
Water : 95.11 g
Total sugar : 0.20 g
Vitamins
Folates : 9 µg
Niacin : 0.200 mg
Riboflavin : 0.120 mg
Thiamin : 0.090 mg
Vitamin A : 3191 IU
Pyridoxine : 0.129 mg
Vitamin C : 43 mg
Vitamin D : 0 IU
Vitamin E : 1 mg
Vitamin K : 250 µg
Minerals
Calcium : 120 mg
Iron : 0.20 mg
Magnesium : 21 mg
Phosphorus : 60 mg
Zinc : 0.11 mg
Sodium : 41 mg
Potassium : 330 mg
Lipids
Saturated fatty acids : 0.027 g
Monounsaturated fatty acids : 0.008 g
Polyunsaturated fatty acids : 0.035 g
Cholesterol : 0
Source: USDA Nutrient data base
Energy : 11 Kcal
Carbohydrates : 1.29 g
Protein : 2.30 g
Total Fat : 0.10 g
Dietary Fiber : 0.5 g
Water : 95.11 g
Total sugar : 0.20 g
Vitamins
Folates : 9 µg
Niacin : 0.200 mg
Riboflavin : 0.120 mg
Thiamin : 0.090 mg
Vitamin A : 3191 IU
Pyridoxine : 0.129 mg
Vitamin C : 43 mg
Vitamin D : 0 IU
Vitamin E : 1 mg
Vitamin K : 250 µg
Minerals
Calcium : 120 mg
Iron : 0.20 mg
Magnesium : 21 mg
Phosphorus : 60 mg
Zinc : 0.11 mg
Sodium : 41 mg
Potassium : 330 mg
Lipids
Saturated fatty acids : 0.027 g
Monounsaturated fatty acids : 0.008 g
Polyunsaturated fatty acids : 0.035 g
Cholesterol : 0
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.