watercress

watercress

PRIMARY MICRO NUTRIENTSVitamin K, Vitamin C, Vitamin A, Manganese, Potassium, Calcium
SECONDARY MICRO NUTRIENTSPhosphorus, 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:

 

  RDA    
NutrientUnit per 100 g%RDA10.0 sprigs = 25.0g%RDA per 25g serving
Waterg 95.11 23.78 
Energykcal 11 3 
Proteing 2.3 0.57 
Total lipid (fat)g 0.1 0.03 
Carbohydrate, by differenceg 1.29 0.32 
Fiber, total dietaryg 0.5 0.1 
Sugars, totalg 0.2 0.05 
Minerals      
Calcium, Camg100012012.0%303.0%
Iron, Femg80.22.5%0.050.6%
Magnesium, Mgmg420215.0%51.2%
Phosphorus, Pmg700608.6%152.1%
Potassium, Kmg47033070.2%8217.4%
Sodium, Namg 41 10 
Zinc, Znmg110.111.0%0.030.3%
Copper, Cumg0.90.0778.6%0.0192.1%
Manganese, Mnmg2.30.24410.6%0.0612.7%
Selenium, Seµg550.91.6%0.20.4%
Vitamins      
Vitamin C, total ascorbic acidmg904347.8%10.812.0%
Thiaminmg1.20.097.5%0.0221.8%
Riboflavinmg1.30.129.2%0.032.3%
Niacinmg160.21.3%0.050.3%
Pantothenic acidmg50.316.2%0.0771.5%
Vitamin B-6mg1.70.1297.6%0.0321.9%
Folate, totalµg40092.3%20.5%
Choline, totalmg 9 2.2 
Vitamin B-12µg2.400.0%00.0%
Vitamin A, RAEmcg90016017.8%404.4%
Retinolµg 0 0 
Carotene, betaµg 1914 478 
Vitamin A, IUIU5000319163.8%79816.0%
Lycopeneµg 0 0 
Lutein + zeaxanthinµg 5767 1442 
Vitamin E, totalmg1516.7%0.251.7%
Vitamin DIU60000.0%00.0%
Vitamin K (phylloquinone)µg120250208.3%62.552.1%
Flavonols      
Kaempferolmg 23 5.8 
Myricetinmg 0.2 0.1 
Quercetinmg 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

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