The superfood full of nutrients that helps boost health

The watercressknown scientifically as Nasturtium officinale, has been used since ancient times in traditional medicine in various parts of the world, especially in Europe and Central Asia.

Its slightly spicy and bitter, but fresh flavor makes it a popular ingredient in salads, sauces and smoothies.

Furthermore, watercress is considered a superfood since it is distinguished by its multiple nutritional qualities.

Watercress is rich in vitamins, minerals and bio-active compounds that promote general health. For this reason, nutritionists recommend including it in the diet to take advantage of all its properties.

A decade ago, a scientific study carried out by William Paterson University in the United States (called Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach) evaluated the compounds of 41 fruits and vegetables to determine a ranking based on those that offered the greatest amount of nutrients in a standard diet of 2,000 calories a day.

In their conclusions, the scientists highlighted the watercress as the healthiest food in the world for its vitamin and mineral content. Your score was 100 out of 100followed by the Akusay or Chinese cabbage (91.99) and the chard (89.27).

Watercress provides 17 essential nutrientsincluding vitamin A, C and E, folates, thiamine, calcium, iron, potassium, iodine and phosphorus.

A report from the Government of Mendoza highlighted its benefits to combat anemia. “The iron content of this vegetable slightly exceeds that of 100 grams of red meat.”

Various investigations have highlighted the benefits of watercress in the prevention of some diseases, such as diabetes and the high blood pressure Due to its content of vitamin C, vitamin A and flavonoids, it indicates the specialized site Tua Saúde.

The optimal amounts of fiber also make it very beneficial for constipation problems and for weight loss diets since it produces satiety between meals, he adds.

For this, and much more, incorporating watercress into your diet is not only a tasty option, but also an effective strategy to boost your health.

These are the main properties of this nutritious food called watercress:

1. Rich in antioxidants. Watercress contains glucosinolates and flavonoids that help neutralize free radicals and combat premature aging, reducing the risk of chronic diseases.
2. High concentration of vitamin C. About 100 g of watercress has twice as much of this vitamin as an orange, indicates the Vitónica site. This vitamin is essential for the proper functioning of the immune system and collagen synthesis.
3. Anti-inflammatory properties. Scientific studies indicate that regular consumption of watercress can reduce markers of inflammation, which is relevant for the prevention of chronic diseases such as arthritis.
4. High calcium and iron content. Watercress is also a good source of essential minerals such as calcium and iron, which are vital for bone health and red blood cell production.

Watercress can be consumed raw, in salads and juices or cooked, in preparations such as soups, stews, with rice and in sautéed vegetables, details Tua Saúde.

These are some variants to include in the weekly eating plan:

Toss watercress with other leafy greens, cherry tomatoes, and avocado for a nutrient-dense salad.

You can season it with olive oil and lemon juice.

Add a handful of watercress to your fruit smoothie to boost the antioxidant and fiber content.

You can combine it with banana and yogurt.

Cook watercress in soups or creams to take advantage of its distinctive flavor. You can add it at the end of cooking to preserve all its nutrients.

Blend watercress with walnuts, garlic and olive oil to create a nutritious sauce that you can use in pasta or even as a dip.

A warning. “If cooked for too long, watercress could lose its antioxidant compounds,” he warns. the Week site. For this reason, they recommend quick and slow cooking.