Health Benefits of Watercress and Juicing Recipes

Health Benefits of Watercress and Juicing Recipes
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Watercress

Health Benefits of Watercress (image in the public domain)

Watercress is a fast-growing, aquatic plant belonging in the Cruciferae family (along with cabbage, Brussels sprouts, and broccoli). It is one of the oldest leaf vegetables eaten by human beings.

One cup of raw watercress (chopped) has only 4 calories. It is an excellent source of vitamin K (106%), vitamin C (24%), and vitamin A (22%). Watercress also has a modest iodine content and is a good source of protein, vitamin B6, vitamin E, riboflavin, thiamin, calcium, manganese, potassium, magnesium, and phosphorus.

Health Benefits of Watercress

Cancer

Like other cruciferous vegetables, watercress is a rich source of sulfur-containing compounds called glucosinolates. Glucosinolates can help prevent cancer by eliminating carcinogens before they damage DNA, thus preventing normal cells from changing into cancerous cells.[1]

Eyes

Watercress contains carotenoids, lutein and zeaxanthin, that can protect the eyes from macular degeneration and cataracts (as well as help in the prevention of cancer). Both carotenoids promote eye health by protecting the eyes from oxidative damage and by filtering out UV light.

Heart

Lutein has also been shown to help prevent heart disease. Research found that individuals with high levels of lutein in their blood had practically no artery-wall thickening and those with low levels had increased artery thickness.[2]

Other health benefits of watercress include:

  • improving digestion
  • maintaining healthy skin
  • freshening bad breath.

Juicing Recipes

Watercress with Apple, Celery, and Grapefruit

  • In a juicer, juice 2 apples (cored), 2 celery stalks, and 4-6 sprigs of watercress. Manually, squeeze the juice of 1 grapefruit. Pour the juices into a glass and stir.

Watercress with Pear and Celery

  • Juice 2 pears (cored), 3 celery stalks, and 4-6 sprigs of watercress.

Watercress with Carrot, Potato, and Parsley

  • Juice 5 carrots, 1/4 potato, 4 sprigs of parsley, and 4 sprigs of watercress.

To get the best health benefits of watercress juices, use organic fruits and vegetables.

References

  • [1] Mutat Res. 2004; 555 (1-2): 173-190
  • [2] Circulation June 19, 2001; 103

Disclaimer

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