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Watercress Health Benefits & Nutrition Facts

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

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.

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