Za Kaj Je Vodna Kreša Dobra? 8 Impresivnih Prednosti

2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23

Vodna kreša je križnata zelenjava. Tako kot druge vrtnine v svoji družini je tudi vodna kreša elektrarna različnih hranil. Nekateri celo verjamejo, da je šlo za osnovno prehrano rimskih vojakov.

Vodna kreša je polna močnih polifenolov, ki odstranjujejo proste radikale in se borijo proti kroničnim boleznim (1). Pravzaprav bi lahko spadalo med najbolj zdrava živila, ki jih lahko dodate v svojo prehrano. V tem prispevku smo razpravljali o različnih načinih, kako vodna kreša lahko spodbuja in neguje vaše zdravje in dobro počutje.

Kazalo

• Kakšen je prehranjevalni profil vodne kreše?
• Kakšne so zdravstvene koristi vodne kreše?
• Kako vodno krešo vključiti v svojo prehrano
• Kakšni so možni stranski učinki vodne kreše?

Kakšen je prehranjevalni profil vodne kreše?

Vodna kreša je zelenjava, bogata s hranili. Ameriški centri za nadzor in preprečevanje bolezni vodno krešo uvrščajo na prvo mesto na seznamu močnega sadja in zelenjave (2).

Ena skodelica vodne kreše (34 gramov) vsebuje le 4 kalorije. Vsebuje vitamin K (neverjetnih 106% RDA), vitamin C (24% RDA) in vitamin A (22% RDA). Druga hranila, ki jih ponuja ta zelenjava, so navedena v spodnji tabeli.

Hranilo	Enota	1Vrednost na 100 g	1 skodelica, sesekljana = 34,0 g	1 vejica = 2,5 g	10,0 vej = 25,0 g
Voda	g	95.11	32,34	2.38	23.78
Energija	kcal	11.	4.	0	3.
Beljakovine	g	2.3	0,78	0,06	0,57
Skupni lipidi (maščobe)	g	0,1	0,03	0	0,03
Ogljikovi hidrati, za razliko	g	1.29	0,44	0,03	0,32
Vlaknine, celotna prehrana	g	0,5	0,2	0	0,1
Sladkorji, skupaj	g	0,2	0,07	0,01	0,05
						mg	120	41	3.	30.
Železo, Fe	mg	0,2	0,07	0,01	0,05
Magnezij, Mg	mg	21.	7.	1.	5.
Fosfor, P	mg	60	20.	2.	15.
Kalij, K	mg	330	112	8.	82
Natrij, Na	mg	41	14.	1.	10.
Cink, Zn	mg	0,11	0,04	0	0,03
						mg	43	14.6	1.1	10.8
Tiamin	mg	0,09	0,031	0,002	0,022
Riboflavin	mg	0,12	0,041	0,003	0,03
Niacin	mg	0,2	0,068	0,005	0,05
Vitamin B-6	mg	0,129	0,044	0,003	0,032
Folat, DFE	µg	9.	3.	0	2.
Vitamin A, RAE	µg	160	54	4.	40
Vitamin A, ie	IU	3191	1085	80	798
Vitamin E (alfa-tokoferol)	mg	1.	0,34	0,03	0,25
Vitamin K (filokinon)	µg	250	85	6.2	62,5

Vir: Nacionalna podatkovna baza hranil USDA, vodna kreša, surova

Kakšne so zdravstvene koristi vodne kreše?

Vodna kreša je bogata z izotiocianati, ki lahko pomagajo preprečevati raka in krepijo imunost. Nitrati v zelenjavi spodbujajo zdravje srca in lahko tudi izboljšajo vašo telesno zmogljivost. Druga hranila v tej zelenjavi lahko pomagajo preprečiti osteoporozo in pomagajo pri zdravljenju diabetesa.

1. Lahko pomaga pri preprečevanju raka

Vodna kreša se bori z reaktivnimi vrstami kisika in s tem pomaga pri preprečevanju raka. Križnata zelenjava, vključno z vodno krešo, vsebuje žveplove organske spojine in izotiocianate, ki imajo pri tem pomembno vlogo (3).

Ugotovljeno je bilo tudi, da vodna kreša zavira razvoj raka dojke. To bi lahko pripisali feniletil izotiocianatu, spojini v zelenjavi. Ta spojina vpliva na delovanje beljakovin, ki igrajo vlogo pri razvoju raka dojke (4).

Ugotovljeno je bilo tudi, da ta spojina pomaga pri preprečevanju pljučnega raka pri kadilcih (5). Ugotovljeno je bilo tudi, da vodna kreša krepi terapevtske učinke radioterapije na rak (6).

Vodna kreša ima lahko tudi vlogo pri preprečevanju raka debelega črevesa in danke. V študiji je bilo ugotovljeno, da ima skupina novozelandskega prebivalstva z velikim vnosom vodne kreše nizko stopnjo kolorektalnega raka (7).

2. Lahko spodbuja zdravje srca

Reports suggest that nutrient-dense veggies, like watercress, are more likely to protect people from heart disease (2). Studies show that cruciferous vegetables, in general, have cardioprotective properties (8).

These green leafy veggies also contain nitrates, which promote heart health. Dietary nitrates lower blood pressure levels and prevent platelet aggregation. They improve endothelial function and exercise performance in individuals (9). Nitrates achieve this by reducing arterial stiffness and thickness and their inflammation (9).

In rat studies, watercress extracts could reduce levels of total cholesterol, triglycerides, and bad cholesterol (10). More human studies are warranted, though.

3. May Aid Diabetes Treatment

There is not a lot of research to support this claim. However, one study states that watercress may have a beneficial effect on serum glucose levels. The study conducted on diabetic rats found that extracts of watercress could lower the levels of both serum glucose and serum cholesterol. These effects, if replicated in humans, can have beneficial effects on individuals with diabetes (11).

People with diabetes also tend to have a higher risk of vascular disorders, including hypertension and neuropathy. The nitric oxide in watercress can help alleviate this (12).

The nitric oxide can also reduce the risk of other diabetes complications, like blindness and limb amputations (12).

4. Can Promote Bone Health

Rutin, a flavonoid found in watercress, was found to stimulate the formation of osteoblasts (cells that secrete the matrix for bone formation) (13). The vegetable was also found to stimulate bone mineralization, which is an important function to prevent osteoporosis.

The vitamin K in watercress also plays a major role in bone health. Deficiency of this nutrient has been linked to higher rates of osteoporosis and fractures (14).

5. May Boost Immune Function

In a study involving fish, watercress was found to boost immune function. The nutrients of watercress that contribute to its immune-boosting effects include vitamins A, B1, B2, and C, folic acid, iron, glucosinolates, and calcium (15).

Watercress showed similar effects in another study involving broilers. Including watercress in their diet could improve the performance and immune response of the broilers (16).

The vitamin C in the vegetable, in specific, also has beneficial effects on the immune system. 34 grams of watercress offers about 24% of the daily value of vitamin C. Vitamin C is known to boost immune function by promoting the production of white blood cells (17).

6. May Promote Athletic Performance

We have seen that watercress contains nitrates. There is some research that states that these nitrates may boost athletic performance. They relax your blood vessels and improve nitric oxide levels in the blood. This may promote athletic performance (18).

On the contrary, other research shows that watercress may have a negative impact on exercise performance (19). Hence, more research is warranted in this regard.

7. May Improve Skin Health

Watercress may help reduce skin inflammation. The use of watercress in the cutaneous inflammatory process treatment has been well documented. Interestingly, the use of watercress for treating skin inflammation may produce no adverse effects (as opposed to the conventional treatment methods) (20).

The vitamin A in watercress also contributes to skin health. It protects the skin cells from damage due to free radicals. The nutrient also boosts resistance to skin infections (21).

The isothiocyanates in watercress can prevent skin cancer too. These compounds interfere with malignant cells and restore normal cell function (22).

8. May Aid Weight Loss

Watercress is a nutrient-dense vegetable that is low in calories. Hence, one can include it in a weight loss diet. It would be a way of getting more nutrients with fewer calories.

Though there is no research citing the direct weight loss effects of watercress, you definitely can try including it in your weight loss diet.

Watercress is a humble veggie with an incredible nutrient profile. Including it in your regular diet would sure be a wise move. But how do you do it?

How To Incorporate Watercress Into Your Diet

Due to its tenderness, watercress sautés faster than most other greens. It also imparts a mild spice and tang to any dish it is added to. You can incorporate this veggie into your diet in the following ways:

• Toss it into a salad. Include watercress in your evening vegetable salad. You can also eat it along with a delectable dash of pepper.
• Add it to your wrap or sandwich. You can complement this with grilled cheese.
• Add it your breakfast omelet or egg scramble.
• Include watercress in your morning vegetable juice.

There is nothing that should stop you from eating watercress every day. But before you do that, you ought to know the potential adverse effects this vegetable may cause.

What Are The Potential Side Effects Of Watercress?

May Interfere With Thyroid Health

Most cruciferous vegetables, including watercress, contain compounds called goitrogens that may interfere with iodine metabolism. Iodine is a nutrient essential for thyroid health, and this interference may cause thyroid issues (23).

Individuals with thyroid issues may have to limit their intake of watercress (and other cruciferous vegetables) and consult their doctor.

May Aggravate Kidney Disease

Watercress contains potassium, though only in low amounts. Excess potassium may aggravate kidney disease (24). If you are dealing with kidney issues, please check with your doctor before adding watercress to your diet. Your doctor may suggest you limit consumption and even advice you on the right dosage.

Insufficient Information On Its Effects During Pregnancy And Breastfeeding

There is less information available on the safety of watercress during pregnancy and breastfeeding. Hence, please check with your doctor before you include the vegetable in your diet.

Conclusion

Now we know why watercress was a staple in the diets of Roman soldiers. Its potent antioxidants may keep diseases at bay and promote athletic performance. Adding it to your diet is quite simple. Be wary of its adverse effects, though.

Do tell us how you have liked this article. Anything else about watercress you want to know? Let us know by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

What is the right dosage of watercress?

The right dosage of watercress depends on the user’s health condition, age, and other factors. There is little information on the appropriate dosage of watercress. Your doctor can guide you better.

Can you eat watercress raw?

Yes, you can eat watercress raw, but it may taste a little bitter. You can toss raw watercress into your vegetable salad.

Can you freeze fresh watercress?

Yes, you can freeze fresh watercress. This works best if you use the veggie in a soup or a smoothie or any other cooked recipe.

Can you eat the watercress stalks?

Da. Pravzaprav je celotna rastlina užitna. Lahko jeste njegove liste, stebla in celo cvetove rastline. Korenine lahko zavržete, saj nimajo odličnega okusa.

Kakšen je okus vodne kreše?

Surova vodna kreša ima pikanten okus. Ko je enkrat kuhan, boste uživali v njegovem značilnem zelenjavnem okusu.

24 virov

Stylecraze ima stroge smernice za nabavo in se opira na strokovne študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Več o tem, kako zagotavljamo, da je naša vsebina natančna in aktualna, lahko preberete v naši uredniški politiki.

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