Watercress has been used in traditional medicine forcough,asthma,high blood pressure, anddiabetes.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
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Health Benefits of Watercress
There are very few clinical trials studying the effects of watercress in humans.
Here’s the latest science behind these uses.
Studies have suggested that a compound calledsulforaphanemay be what gives cruciferous vegetables like watercress their beneficial effects against cancer.
Researchers of a laboratory study found sulforaphane may slow the growth of cancer cells.
This could decrease the risk oflung cancer.
However, more research is needed.
May Lower Cholesterol
A small study was done on people who were overweight and had physical disabilities.
Larger trials are needed to determine the effect of watercress on cholesterol.
Watercress also contains naturally occurring nitrates (also found in other leafy green vegetables).
May Support Eye Health
Watercress is a rich source of the carotenoids lutein andzeaxanthin.
Eating 1 cup of raw watercress provides most of the vitamin K you need for the day.
This fat-soluble vitamin supports bone formation.
Consuming enough vitamin K may increase bone density and reduce the risk of hip fractures.
May Improve Heart Health
Eating watercress may improve heart health in several ways.
As mentioned previously, watercress contains calcium, potassium, and magnesium.
These minerals play a key role in maintaining healthy high blood pressure.
Also mentioned previously, watercress contains naturally occurring nitrates that convert to nitric oxide in the body.
Watercress Nutrition
Most of watercress is pure water.
There are also many vitamins and minerals in watercress.
If the watercress is labeled “prewashed,” there’s no need to rewash it at home.
To provide the greatest amount of antioxidants, watercress should be eaten raw or steamed.
Boiling is not recommended because it can result in a loss of nutrients in the water.
Precautions
People who are at risk of developingkidney stonesshould be careful about eating watercress.
That’s because it’s high in a compound called oxalates, which can cause kidney stones.
There is not enough safety data to know if large amounts of watercress are safe during pregnancy and lactation.
Anecdotally, it’s thought to induce labor; check with your healthcare provider for more guidance.
Large amounts of watercress may slow down the metabolism of alcohol.
Be cautious if you choose to drink alcohol while consuming watercress.It could increase thealcohol’s effectson your body.
What Are the Side Effects of Watercress?
These may be mild or severe.
Examples of drugs that could interact with watercress arecaffeineand Zanaflex (tizanidine).
Dosage: How Much Watercress Should I Take?
There isn’t a specific recommended dose for watercress.
And 85 grams of raw watercress was used in a trial of exercise-induced stress.
Although there are several potential health benefits to eating watercress, it’s unlikely to have dramatic therapeutic effects.
Because there are only a few small studies in humans, more research is needed.
Levels of caffeine, alcohol, and blood thinners can be altered if taken with watercress.
People at risk of developing kidney stones should talk with a healthcare provider before eating watercress regularly.
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