Have you heard about watercress? Probably not, right? This leafy green might not be blowing up your Instagram feed like Kale, but trust me, it’s the green you didn’t know your diet needed.
Did you know this leafy green has the highest aggregate nutrient density index among all foods, along with kale, with a score of perfect 1000? This means it has a high amount of vitamins, minerals, antioxidants, and phytonutrients to total calories. Pretty awesome, right?
But wait, there’s more! This leafy green isn’t just a salad topper; it has some amazing health benefits too. So if you’re really looking to level up your health, stick with us till the end. We’re going to show you some fun and easy ways to include this leafy green into your daily meals!
Spice Up Your Meals with Watercress: The Tasty Green!
Watercress, or Nasturtium officinale, or Jalkumbhi is an aquatic leafy green vegetable. It is part of the Brassicaceae family, which also includes broccoli, kale, and Brussels sprouts.
You can easily spot the vegetable with its small, round, and green leaves. Moreover, it naturally grows in cool, shallow waters like streams and ponds.
What Does It Taste Like? It has a unique peppery and slightly tangy flavor. The flavor is similar to arugula but with a lighter and more delicate version. The younger leaves are milder, while mature leaves give a stronger flavor.
Jalkumbhi has been around for ages—like, thousands of years! It dates all the way back to ancient Greece and Rome. Hippocrates, the OG medical guru, even used it to treat his patients.
Later, in the 19th century, it became a staple in the diets of the working class in Britain. It was so popular that people called it the “poor man’s bread,” often tossing it between slices of bread for a quick sandwich.
What Inside This Crunchy Leaf?
We know that Jalkumbhi ranks top on the nutrient index because it offers more nutrients per calorie than any other food. But let’s get into the specifics! Here is the nutrient value of watercress leaves for 100 g according to the USDA.
| Nutrient | Value |
| Energy | 11 kcal |
| Protein | 2.3 g |
| Fat | 0.1 g |
| Carbohydrates | 1.29 g |
| Fiber | 0.5 g |
| Potassium | 330 mg |
| Calcium | 120 mg |
| Phosphorus | 60 mg |
| Vitamin C | 43 mg |
| Vitamin K | 250 mcg |
| Vitamin A | 160 mcg |
On top of all that goodness, it is also packed with more minerals like iron, magnesium, sodium, zinc, copper, manganese, and selenium. But wait, there’s more! It also delivers a solid lineup of vitamins, including B6, B5, thiamine, riboflavin, niacin, folate, and even a bit of vitamin E. With all these nutrients, it’s no wonder the veggie is considered a superfood!
Top 10 Health Wins From Eating Watercress!
From the above nutritional table, it is clear that it is a food with various nutritious nutrients. Let’s explore the amazing health benefits of eating watercress.
1. Promotes Heart Health
Jalkumbhi is packed with antioxidants, such as vitamins C and E, flavonoids, and carotenoids. These compounds help combat oxidative stress, which reduces damage to the blood vessels.
Moreover, a study found that a higher intake of green leafy vegetables can lower the risk of heart disease and stroke.
Plus, jalkumbhi is naturally low in sodium and high in potassium, which makes it a fantastic food for managing blood pressure. The fiber content of this leafy green reduces LDL cholesterol levels, and phytosterols lower the absorption of cholesterol in the intestine.
2. Helps In Digestion
The fiber in the jalkumbhi adds bulk to your stool, making it easier to go. Fiber is like food for the good bacteria in your gut. They help everything run smoothly and improve your overall digestive health.
Did you know that watercress has natural digestive enzymes? They help to break down your food, which makes it easier for your body to absorb all the nutrients.
The anti-inflammatory properties of jalkumbhi can help calm down any digestive upset. If you’ve got IBS or just feel a bit off sometimes, adding some Nasturtium officinale to your meals can help ease the uncomfortable feelings.
3. Supports Healthy Skin
It is a food rich in antioxidants like vitamins C and E. What does that mean for your skin? These antioxidants help fight off free radicals that can age your skin.
Moreover, vitamin C is super important for collagen production, which keeps your skin firm and elastic. The anti-inflammatory properties of this leafy green provide a clear complexion and few breakouts; who doesn’t want that?
Additionally, vitamin A helps your skin renew itself, making it look vibrant, while vitamin K can help with dark circles and uneven skin tone. Together, they support that healthy glow we all want.
4. Have Potential Anti-Cancer Properties
The antioxidants act like your body’s defense team, which keeps in check the free radicals that can cause cancer.
When you eat jalkumbhi, it releases compounds called glucosinolates. These turn into isothiocyanates, which help slow down the growth of cancer cells and even stop tumors from spreading.
The anti-angiogenic properties of jalkumbhi can inhibit angiogenesis, the process by which tumors grow new blood vessels to feed themselves. It’s like cutting off their food source, so no blood supply, no growth!
5. Supports Bone Health
This leafy green is loaded with vitamin K, which helps your body build strong bones and keeps calcium levels in check. Nasturtium officinale is not as high as dairy, but it’s a great plant source to add some calcium to your diet.
The minerals magnesium and potassium are also important for your bone health. Magnesium helps your body absorb calcium, and potassium keeps away acids from weakening your bones over time.
Moreover, the antioxidants in these magical leafy greens protect your bones from damage and inflammation, which slows down bone loss and keeps them strong.
6. Enhances Immune System
It has vitamin C, which helps your body produce more white blood cells. It also strengthens your skin’s immunity, the body’s first defense against germs.
The beta-carotene in leaves turns into vitamin A in your body. They help keep your respiratory system strong and are able to block out infections.
The antioxidants, such as quercetin, help to reduce inflammation, which keeps your immune system balanced and ready to defend you. Moreover, iron from this leafy green oxygenates your immune cells and keeps them strong and active.
7. Protects Eye Health
Jalkumbhi is packed with vitamin A, which helps protect your eyes and even supports better night vision. It keeps your corneas happy and healthy.
This green is also rich in beta-carotene, which your body turns into more vitamin A. It helps protect your eyes from damage and lowers the risk of things like cataracts and macular degeneration.
Moreover, antioxidants such as lutein and zeaxanthin act like natural sunglasses. They filter out harmful blue light and protect your retinas.
8. Reduce The Risk Of Chronic Diseases
Jalkumbhi is loaded with antioxidants, which help fight off free radicals and can cause cell damage and lead to chronic conditions like heart disease, cancer, and diabetes. Chronic inflammation is a major player in diseases like arthritis, heart disease, and even Alzheimer’s.
Compounds like glucosinolates and flavonoids from these leafy greens help reduce inflammation in the body. So, they help lower your risk of developing these diseases.
9. Detoxifies The Body
Jalkumbhi contains compounds like glucosinolates and sulforaphane that boost your liver’s detoxification process. It helps the liver function more efficiently, making it easier for your body to flush out toxins.
Also, it acts as a natural diuretic, which helps your body get rid of excess water and waste. The fiber content of this food improves digestion and regular bowel movement, which is an important part of detoxification.
10. Watercress For Weight Loss
One of the biggest perks of jalkumbhi is its low-calorie count. With only about 11 calories per cup, you can pile on this leafy green without feeling guilty.
Even though it’s low in calories, jalkumbhi is packed with essential nutrients such as vitamins A, C, and K, plus calcium and iron. When you’re trying to lose weight, getting enough nutrients is important to keep your energy levels up.
Fiber is a superstar when it comes to weight loss, and jalkumbhi has a decent amount of it. Fiber helps keep you feeling full longer, which can prevent those unnecessary snack attacks. Plus, it aids digestion, which helps you stay regular and comfortable.
If you want a customized diet plan for weight management, thyroid, PCOS, PCOD, or diabetes management, you can connect with our experts. They can even fit this delicious butter naan into your diet plan. So, don’t wait, book your consultation now through the below link.
Fun Ways To Add These Greens In Your Diet
Nasturtium officinale is not just a pretty garnish; it’s a powerhouse green that can boost your meals! Here’s how to make the most of this nutrient-dense leafy green.
- Eating it raw is a fantastic way to retain its vibrant nutrients. The crunchy leaves add a peppery kick to salads and sandwiches.
- Cooking it can balance out its strong flavor and make it tender. Moreover, lightly sautéing or adding it to soups preserves most of its nutrients, thereby enhancing its taste. Cooking also makes it easier to digest for some people.
Tips For Pairing Jalkumbhi
You can add lettuce leaves to your salads, soups, green smoothies, sandwiches, and wraps. Here are some tips to make your favorite recipe even more interesting and delicious.
- You can pair these leafy greens with fruits like pears, apples, or citrus for a sweet contrast that balances its peppery flavor.
- You can also add toasted nuts like walnuts or almonds and seeds like sunflower or pumpkin seeds to add crunch and healthy fats, making your dishes more satisfying.
- Moreover, it goes well with lean proteins like chicken, turkey, or tofu. The greens complement the flavors without overpowering them.
- To enhance your recipe with Nasturtium officinale, add lemon or lime juice, black pepper, or chili flakes to enhance the freshness and add extra flavor to the dish. Moreover, creamy cheeses, like goat cheese or feta, provide a nice contrast to watercress’s peppery taste.
Caution Ahead: Watercress Side Effects!
Jalkumbhi is super healthy, but like anything, it’s good to know a few things before you dive in. Here’s what you should keep in mind:
- Some of you might be allergic to cruciferous vegetables like broccoli and kale. If you start feeling itchy, swollen, or having trouble breathing after eating it, it’s best to avoid it and consult with your doctor.
- Cruciferous vegetables contain goitrogens, which can interfere with thyroid function in large amounts. If you have a thyroid condition or are on medication for it, then have it in moderation. Moreover, cooking it can help reduce goitrogen levels, which makes it safer to eat.
- It is high in oxalates. If you have a history of kidney stones, it’s wise to talk to your healthcare provider before adding a lot of this healthy green to your diet.
Bottomline
In conclusion, Nasturtium officinale is more than just a pretty garnish; it’s a superfood packed with incredible health benefits! It boosts your immune system, promoting heart health, aiding digestion, and detoxifying your body.
Plus, its peppery flavor gives a fun twist to salads, soups, and smoothies, making it easy to add to your daily meals. As you try out different ways to enjoy jalkumbhi, keep in mind that adding this green goodness to your diet is a simple way to step up your health game.
So, whether you’re looking to give your immune system a boost or just want to freshen up your dishes, these green leaves have got your back!
Frequently Asked Questions
How Do I Store Watercress?
To store jalkumbhi, wrap it gently in a damp paper towel and place it inside a plastic bag to maintain moisture. Keep it in the freezer, and use it within a few days for the best freshness and flavor.
What Is The Indian Name For Nasturtium officinale?
The Indian name for Nasturtium officinale is Chhuch or Jal-indushoor. In some regions, it is also referred to as Chandrasur or Jalkumbhi.
Which Is Healthier, Spinach Or Watercress?
Both spinach and watercress are highly nutritious, but watercress has a slight edge due to its higher levels of vitamin C, calcium, and antioxidants with low calories. Ultimately, including both leafy greens, can provide a well-rounded variety of nutrients for optimal health.
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Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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