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Title : Berro: The power plant vegetables that combat chronic diseases
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Berro: The power plant vegetables that combat chronic diseases

There is a plant out there so good for you that the Centers for Control and Disease Prevention classified as a vegetable "power". I'm talking about watercress.

This cousin of kale has a long history as a deliciously nutritious herb and as a natural remedy for many diseases - and you're probably more familiar with their use in salads, on sandwiches and as a garnish lightly steamed. So why, specifically, the CDC considers such a healthy food? For starters, this cruciferous vegetable is strongly related to risk reduction and the onset of chronic diseases, and that's not all. ( 1 )

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Benefits of watercress

1. You can help reduce the risk of [19459017it] colon cancer

As green leafy vegetables and cruciferous vegetables, watercress is on the list of fighting foods cancer . This is because it is rich in vitamins, minerals, antioxidants and enzymes, but very low in calories, fat, sodium and other toxins.

A study published in American Journal of Clinical Nutrition suggests that isothiocyanates (ITC), which are compounds found primarily in cruciferous vegetables, has been shown in laboratory studies They possess anticancer activity due to enzymes found within them. In the study, volunteers were examined after consumption of cooked and uncooked watercress, containing glucosinolates.

The researchers found the cooked watercress helped convert the glucosinolates into useful ITC, providing anticancer benefits, helping to reduce the risk of colon cancer. Other studies have shown that these compounds, when broken down, can help protect cells from DNA damage by inactivating carcinogens. ( 2 3 ) These findings suggest that this plant, along with other cruciferous vegetables, can prevent and fight against other cancers as well. ( 4 )

2. Contains Omega 3 Useful

know that food omega-3 include fish like salmon, but did you know that eating some green leafy vegetables also can get the numerous health benefits of omega-3 know? It is true.

While watercress contains useful vitamins, minerals and phytonutrients, including vitamin C, folic acid and antioxidants, it also contains a relatively high proportion of omega-3 polyunsaturated fatty acids (PUFAs), mainly as alpha linolenic acid.

A study was conducted by the Department of Food Science at RMIT University to help determine the fatty acid content of 11 green vegetables that are commonly available in Australia. Concentrations of total fatty acids of vegetable study ranged from 44 milligrams per 100 grams of wet weight in Chinese cabbage to 372 milligrams per 100 grams in watercress. There were three PUFA in all vehicles tested with watercress, mint and parsley contain the highest amounts. The consumption of green vegetables could contribute to healthy omega-3, especially for vegetarians and vegans. ( 5 )

3. Provides anti-inflammatory beneficial effects

Cruciferous vegetables are anti-inflammatory foods containing antiviral and antibacterial effects can help reduce inflammation. Research published in Pharmaceutical Biology showed that when given the extract of watercress, subjects had a decrease in inflammation and tissue damage . ( 6 )

Because watercress is a plant that is very nutritious - thanks to nutrients like beta-carotene , vitamin A, ascorbic acid , vitamin C, calcium, folic acid, iodo , phosphorus acids and amino acids, among others - which can help reduce inflammation of the airways in the lungs and treat coughs, bronchitis, flu and swine. It was even suggested as a remedy for scurvy at a time.

4. Reduce blood pressure

is believed

minerals calcium, magnesium and potassium to lower blood pressure by releasing sodium out of the body and help arteries dilate. While you may take these minerals in supplement form, simply will not provide the same health benefits as when consumed in food.

From the watercress is a calcium-rich foods containing these useful minerals, which can help lower blood pressure . According to a recent study conducted by the College of London British Heart Foundation Centre del Rey, watercress and similar foods have been shown to have vascular, such as lowering blood pressure benefits, inhibition of platelet aggregation, and preserve or improving endothelial dysfunction. This suggests that a diet rich in fruits and vegetables packed with nutrients is a good choice to help maintain a healthy blood pressure. ( 7 )

5. Supports healthy skin, hair and nails

Our bodies thrive on the phytonutrients found in foods such as green watercress. It contains vitamins A, C, E, K and B vitamins, it is not surprising that eating green leafy vegetables, is very likely to have amazing hair, nails and a clearer complexion. Green super contain a lot of calcium, magnesium and potassium - minerals that are crucial to the health of your hair, nails and skin. Its feature-rich water is added to the hydration of your body and a healthy alkaline environment, which can help eliminate toxins as well. ( 8 )

6. Strengthens bones and teeth

were raised to think that calcium only comes from dairy products, green leafy vegetables, but provide a substantial amount of calcium for us and more! Because cress contains calcium, manganese, magnesium and vitamins A, C and Vitamin K , which can help keep bones strong and healthy.

We know that calcium helps prevent osteoporosis , which is a disease caused by a deficiency in calcium and can cause the gradual loss of bone density, also known as osteopenia , increasing the risk of fractures. Calcium and vitamin K can help eliminate this concern by providing support for strong, healthy bones and teeth.

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Berro Nutrition

One cup of chopped, raw watercress contains approximately: ( 9 )

• 4 calories
• 0.4 grams carbohydrates
• 0.8 gram of protein
• 0.2 grams of fiber
• 85 micrograms vitamin K (106 percent DV)
• 14.6 milligrams of vitamin C (24 percent DV)
• 1085 IU vitamin A (22 percent DV)
• 40.8 milligrams of calcium (4 percent DV)
• 0.1 milligrams manganese (4 percent DV)

This portion of 34 grams contains 7.8 milligrams also omega-3 and 4.1 milligrams omega-6 fatty acids.

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vs. Berro Kale

Both the watercress and kale are powers when it comes to nutrition. In fact, it has been reported that watercress had a high score nutrition along with five other vehicles in this category powerful elite, especially the Chinese cabbage, chard, beet greens, spinach and root chicory .

Despite kale can still reign as one of the highest in terms of nutrients, watercress defends the No. 1 spot as an excellent healthy choice. Even they rank higher by researchers, gaining 100 compared with savoy reaching 49.07. ( 10 )

This is how these two vegetables height: ( 11 )

watercress

• people who consumed 85 grams per day had higher amounts of antioxidants and reduce damage levels DNA
• low calorie
• a little lower in nutrients kale
  
• vitamin K is good for blood clotting
  
• vitamin a improves immune function and vision
  
• vitamin C heals wounds and forms collagen
  
• High in calcium, which is essential for muscle and nerve function, along with the bones and teeth
strong

Kale ( 12 )

• One cup of chopped cabbage weighs about twice a cup watercress
  
• contains 34 calories, 2.2 grams of protein, 6.7 grams of carbohydrates and 0.5 grams of fat
• Kale has the highest content of vitamin K, a one-cup serving provides 684 percent of the value daily vitamin K
  
• contains vitamins a and C
• folate helps create new cells and , pregnant women, prevents neural tube defects.
  
• Their iron content is necessary for the formation of red blood cells that carry oxygen throughout the body
  
• contains magnesium, which is important for immune function, maintaining its constant heart rate and regulate sugar levels in the blood

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History of watercress

usually grown in pure spring water, watercress has been labeled as a superfood for centuries. Hippocrates was known to locate its first hospital near a stream, where the watercress grows best, so patients can be treated with it, and Greek soldiers were given watercress as a tonic to cleanse the blood before entering combat. With its tangy roundhouse, a nutrient pepper, watercress, also known as watercress in Spanish, is a great choice for many dishes, such as soups, stews and salads.

In the 1800s, sandwiches of watercress were a staple of the diet of the working class as the most historic leaf salad UK was most often eaten for breakfast as watercress sandwich in Hampshire and Dorset, especially because it was easily accessible and could be picked up free of rivers and streams, where it grew wild. If people were too poor to buy bread for their sandwiches, ate alone, so it is known as the "bread of the poor."

watercress traditionally grown ( Nasturtium officinale ) is green and has a distinctive peppery, mustard-like flavor . He became known as a cash crop in England around 1808 and is an indigenous plant known for its nutritional value since Roman times. In 1865, the Georgian city of Arlesford became the center of industry watercress and so popular that a railway line, called the Line of watercress, was established as a route to London.

benefits Health became evident, so it is in great demand and ultimately leads to commercial farms watercress along Hampshire. Unfortunately, during the 1960s the railway line watercress closed, leaving the roads as the only option for transportation, and with the added difficulty, 90 percent of farmers left the industry in the 1980s

the heritage railway, being known as the Line of watercress, which runs from New Alresford to Alton, now has a walkway at Kings Cross station in London, which is found in the films of Harry Potter. ( 13 14 )

Watercress is a perennial plant that grows naturally along watercourses running, prosperous both the sun and water. This green sheet has a preferred pH range of 6.5 to 7.5 and does particularly well in different soil conditions, provided floors remain saturated with water. You can even grow your own if you happen to have a water feature in your garden. No water source? Do not worry, because it can also grow in a pot or a bucket by simulating saturation conditions required.

The leaves and buds are grown for their culinary and medicinal uses. While the taste is better during the colder parts of the year, watercress can withstand the harvest throughout the winter. However, once flowers, the taste of watercress normally decreases.

It is usually easy to find in the supermarket, but it is important to wash thoroughly, as it may contain harmful parasites and pathogens because of its growth in the backwaters nearby. ( 15 )

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Recipes watercress and uses

The cress is spicier than spinach , given his background mustard. It's great in salads either alone or mixed with other vegetables. Watercress is a delicious touch to sandwiches or can be pureed and added to soups for a touch of spice. He even goes well with melon, such as cantaloupe, nuts, potatoes, sweet potatoes, beets, leeks and corn.

test this watercress recipe as a starting point

figure and melon salad with watercress and balsamic mint glaze and nuts ( for four to six)

INGREDIENTS:

Seasoning:

• 4 ounces of balsamic vinegar
• 1 ounce of water
  
• maple syrup 2 tablespoons
• 2 dates Medjool, chopped
• 8 sprigs fresh mint
• pinch of sea salt

salad:

• 1 melon cut into 1/2 inch pieces
• 8 figs, stems removed and cut into quarters
• 1 bunch watercress
• fresh basil, finely chopped
• sea salt and black pepper to taste

INSTRUCTIONS:

1. Place all dressing ingredients in a blender high power. Mix until smooth.
2. pour into a sauce pot over medium heat. Let suited to a gentle boil, stirring frequently, as it is heated.
3. Allow thickens, stirring occasionally.
4. When the balsamic glaze has a slightly syrupy consistency, remove the pot from the burner, set aside and let cool.
5. gently mixed watercress and basil in a bowl.
6. In salad plates, arrange the mixture of watercress and basil and top with pieces of melon.
7. Drizzle with balsamic glaze cooled.
8. Then place the figs and top with nuts.
9. Sprinkle with a little more balsamic glaze.
10. Add a pinch of salt and pepper, and is ready to serve.

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Precautions watercress

Watercress is safe for most when used in the short term. When it used in large quantities or long term, which may cause an upset stomach or kidney problems.

watercress is noted as unsafe for use as a medicine in children, especially those under the age of 4. Check with your doctor before using watercress if you are pregnant or breastfeeding. Nor is it advisable to use the watercress if you have stomach or intestinal ulcers.

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Final thoughts in cress

Watercress is considered the No. 1 house plant machines because of their ability to fight disease. Its benefits include reducing the risk of colon cancer and fight against other cancers as well; providing omega-3 helpful; possessing antiinflammatory effects beneficial; lower blood pressure; improving the skin, hair and nail health; and strengthening of bones and teeth.

So if you are looking for ultimate health food, look no further than this amazing, powerful healing food .

Read this: cruciferous vegetables :? Killer Killer thyroid cancer or

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