Top 10 benefits and how to use it (with recipes) –

Watercress is a vegetable rich in vitamin C, Vitamin A and flavonoids, compounds with anti-inflammatory properties and antioxidants that fight free radicals and strengthen the immune system, helping to prevent situations such as diabetes, high blood pressure and flu, for example.

Because it contains great amounts of fiber, watercress prolongs satiety, reducing food intake and favoring weight loss. In addition, this vegetable also increases the hydration of feces and facilitates the formation of the fecal cake, preventing constipation. See a list of other fiber-rich foods.

Watercress has a slightly spicy flavor and is usually found in supermarkets and fairs. This vegetable can also be used in the preparation of home remedies, such as teas and syrups.

The main health benefits of watercress consumption are:

1. Prevent diabetes

Because it contains good amounts of fiber, watercress helps balance blood sugar levels, preventing insulin resistance and diabetes, as well as helping to control blood glucose in those who already have the disease.

2. Strengthen the bones

Watercress is rich in vitamin K, an essential vitamin for the formation and strengthening of bones, preventing osteoporosis and situations such as falls and fractures. Here’s how to include other vitamin K-rich foods in your diet.

In addition, watercress also has good amounts of calcium, a mineral that participates in the formation and maintenance of bone health.

3. Help prevent cancer

Watercress helps prevent some types of cancer, such as pancreatic, breast or colon cancer, because it contains great amounts of flavonoids, isothiocyanates and glucosinolates, bioactive compounds with potent antioxidant action, which fight free radicals, preventing their emergence and multiplication. of cancer cells.

4. Prevent premature aging

As a vegetable rich in vitamin C, an important vitamin for the production and absorption of collagen, watercress helps maintain skin elasticity, preventing wrinkles and premature aging.

Watercress is also rich in glucosinolates, bioactive compounds with potent antioxidant action that fight free radicals, one of those responsible for damage to healthy skin cells.

5. Maintain eye health

Watercress contains good amounts of lutein and zeaxanthin, carotenoids present in the eyes that help fight free radicals and protect the retina. These compounds are important for maintaining eye health, preventing conditions such as age-related macular degeneration and cataracts.

6. Prevent cardiovascular disease

Because it contains fiber, watercress helps to reduce the absorption of fat from food in the intestine, promoting the balance of cholesterol and triglyceride levels in the blood and preventing diseases such as atherosclerosis, heart attack, high blood pressure and fatty liver.

7. Strengthen the immune system

Watercress is rich in vitamin C, vitamin A and flavonoids, compounds with antioxidant and anti-inflammatory action that strengthen the immune system, fighting viruses, bacteria and fungi, helping to prevent and treat situations such as coughs, allergies, bronchitis, sinusitis and flu. Here’s how to use watercress to help fight a cough.

8. Fight constipation

Because it contains good amounts of fiber, watercress helps in hydration and facilitates the elimination of feces, improving the functioning of the intestine and fighting constipation.

9. Prevent bleeding

Present in great amounts in watercress, vitamin K is an essential nutrient for maintaining normal blood clotting, preventing bleeding in case of injuries, such as cuts or fractures.

10. Help with weight loss

Watercress can help with weight loss, because it is a source of fiber that helps to prolong satiety, reducing food intake throughout the day.

In addition, watercress is low in fat and calories, making it a great option to include in weight loss diets.

Nutritional information table

The following table provides nutritional information for 100 g, equivalent to 3 cups, of chopped raw watercress:

It is important to remember that the benefits of watercress are achieved mainly when maintaining a balanced diet associated with regular physical exercise.

how to consume

Watercress can be consumed raw, in salads, spreads and juices, or cooked, used in preparations such as stews, stews, soups, omelets and rice.

The cooked form of watercress contains higher carotenoid content when compared to the raw version. However, antioxidant compounds such as glucosinolates and flavonoids are usually lost during prolonged cooking of watercress, so you should avoid cooking this vegetable for a long time.

Watercress can also be used in home treatments for sputum or cough for the preparation of teas and syrups:

• Watercress Syrup: in a pan, place 250 ml of pure watercress juice, blended in a blender with 1 cup of bee honey and boil over low heat, until it has a viscous texture. After cooling, add 5 drops of propolis. Take 1 tablespoon of this syrup, 3 times a day, until the expectoration improves;
• Watercress tea: Add 1/2 cup of chopped watercress leaves and stalks to 150 ml of boiling water, cover and let the mixture rest for 5 to 10 minutes. Strain, sweeten with 1 tablespoon of honey and drink 2 to 3 cups of this tea a day, until coughing and expectoration improve.

Watercress can also be used in the preparation of a homemade syrup with turnip, pineapple and beetroot, being indicated to reduce the symptoms of bronchitis and cough. See how to use watercress to help treat bronchitis.

who can’t consume

Excessive consumption of watercress can increase the risk of miscarriage and, therefore, pregnant women should not consume this vegetable in the form of teas or syrups.

In addition, watercress can interfere with the action of some medications, such as warfarin, lithium and chlorzoxazone, and therefore, it is recommended to consume this vegetable only under the guidance of a doctor.

Healthy recipes with watercress

Some healthy recipes with watercress include watercress juice, salads, and stir-fries.

1. Watercress juice

Ingredients:

• 2 stalks of watercress;
• 200 ml of orange juice;
• 5 drops of propolis.

Method of preparation:

Wash the watercress stalks well. Mix all ingredients in a blender and drink up to three times a day.

2. Watercress salad

Ingredients:

• ½ bunch of watercress;
• ½ red onion;
• 1 Italian tomato;
• 1 pinch of salt;
• Black pepper to taste;
• 1 coffee spoon of lemon juice;
• 1 tablespoon of olive oil.

Method of preparation:

Wash the watercress leaves well, dry and place on a plate. Chop the onion into thin slices and add to the watercress. Cut the tomato into cubes and transfer to the platter. Season the salad with olive oil, salt, pepper, lemon juice and salt. Mix well and serve.

3. Sauteed watercress

Ingredients:

• 1 bunch of watercress;
• ½ small onion, chopped;
• 1 minced garlic clove;
• 1 chopped tomato;
• 1 teaspoon of salt;
• 1 tablespoon of olive oil.

Method of preparation:

Wash and dry the watercress leaves well. In a pan, heat the oil and sauté the onion and garlic over medium heat for 3 minutes. Add the watercress and stir, with a spoon, until the leaves wither. Add the tomato and salt, let it cook for another 3 minutes, and serve.

4. Ricotta and watercress pate

Ingredients:

• ½ bunch of watercress (only the chopped leaves);
• ½ cup of cottage cheese;
• 150 g of fresh ricotta;
• ½ onion;
• Black pepper to taste;
• 2 garlic cloves;
• juice of ½ lemon.

Method of preparation:

Wash and dry the watercress leaves well. Chop the onion and garlic into cubes. Place in a food processor and blend until finely chopped. Add the watercress leaves and lemon juice and beat a little more until smooth. Add the ricotta and beat some more in the processor. Transfer the mixture to a bowl and add the curd and black pepper, mixing well with a spoon. Serve with toast or bread.

Related