watercress

PRIMARY MICRO NUTRIENTS	Vitamin K, Vitamin C, Vitamin A, Manganese, Potassium, Calcium
SECONDARY MICRO NUTRIENTS	Phosphorus, Magnesium, Copper, Vitamin E, B1, B2, B5, B6
NUTRITIONAL HIGHLIGHTS and NOTES	High Nutrient Content – a rich source of vitamin A, chlorophyll, sulfur, and calcium influences the lungs, stomach, bladder, and kidneys; moistens the lungs and throat regulates and strengthens the qi energy purifies and builds the blood; removes stagnant blood helps reduce cancerous growths benefits night vision; clears facial blemishes stimulates bile formation and other glandular secretions
FUNCTIONAL BENEFITS	Preventing osteoporosis – high ratio of calcium to phosphorus Promotes calcium utilisation and absorption Anti-cancer properties similar to those of other cabbage family members Used as a remedy in treating jaundice, urinary difficulty, “hot” lung phlegm (yellow in color), sore or dry throat, mumps, intestinal gas, and bad breath
PHYTONUTRIENTS	Extremely high in chlorophyll and carotenes, especially beta-carotene, Lutein and zeaxanthin
PLANT FAMILY	Brasilica, Cruciferous Related to: Arugula, Brussel sprouts, Cabbage, Cauliflower, Collards, Mustard, Kale, Radishes, Rutabaga, Turnips
ADVICE and DANGERS	One of the most effective ways to use watercress is in vegetable juices. It is also useful in herb teas or eaten raw, steamed, or lightly cooked in soups Cooling thermal nature; pungent, bitter, and sweet flavor; diuretic Chop before cooking (or eating it raw) – to release more health promoting enzymes Buy Organic – non-organic produce has high pesticide levels Caution: Watercress can exacerbate cases of frequent urination Goitrogens (Thyroid health) Oxalates (Kidney stones)

		RDA
Nutrient	Unit		per 100 g	%RDA	10.0 sprigs = 25.0g	%RDA per 25g serving
Water	g		95.11		23.78
Energy	kcal		11		3
Protein	g		2.3		0.57
Total lipid (fat)	g		0.1		0.03
Carbohydrate, by difference	g		1.29		0.32
Fiber, total dietary	g		0.5		0.1
Sugars, total	g		0.2		0.05
Minerals
Calcium, Ca	mg	1000	120	12.0%	30	3.0%
Iron, Fe	mg	8	0.2	2.5%	0.05	0.6%
Magnesium, Mg	mg	420	21	5.0%	5	1.2%
Phosphorus, P	mg	700	60	8.6%	15	2.1%
Potassium, K	mg	470	330	70.2%	82	17.4%
Sodium, Na	mg		41		10
Zinc, Zn	mg	11	0.11	1.0%	0.03	0.3%
Copper, Cu	mg	0.9	0.077	8.6%	0.019	2.1%
Manganese, Mn	mg	2.3	0.244	10.6%	0.061	2.7%
Selenium, Se	Âµg	55	0.9	1.6%	0.2	0.4%
Vitamins
Vitamin C, total ascorbic acid	mg	90	43	47.8%	10.8	12.0%
Thiamin	mg	1.2	0.09	7.5%	0.022	1.8%
Riboflavin	mg	1.3	0.12	9.2%	0.03	2.3%
Niacin	mg	16	0.2	1.3%	0.05	0.3%
Pantothenic acid	mg	5	0.31	6.2%	0.077	1.5%
Vitamin B-6	mg	1.7	0.129	7.6%	0.032	1.9%
Folate, total	Âµg	400	9	2.3%	2	0.5%
Choline, total	mg		9		2.2
Vitamin B-12	Âµg	2.4	0	0.0%	0	0.0%
Vitamin A, RAE	mcg	900	160	17.8%	40	4.4%
Retinol	µg		0		0
Carotene, beta	µg		1914		478
Vitamin A, IU	IU	5000	3191	63.8%	798	16.0%
Lycopene	µg		0		0
Lutein + zeaxanthin	µg		5767		1442
Vitamin E, total	mg	15	1	6.7%	0.25	1.7%
Vitamin D	IU	600	0	0.0%	0	0.0%
Vitamin K (phylloquinone)	Âµg	120	250	208.3%	62.5	52.1%
Flavonols
Kaempferol	mg		23		5.8
Myricetin	mg		0.2		0.1
Quercetin	mg		30		7.5

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Paul Pitchford (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

WH Foods

Dr Axe

Healthline