The Wonders of Watercress: 5 Healthy Reasons to Eat More Plus 5 Mouthwatering Recipes
When you think about some of the most nutritious green veggies, kale, spinach, and broccoli may come to mind. But watercress, a cruciferous vegetable with round, coin-shaped leaves, is arguably the most nutrient-dense veggie, according to a study comparing nutrient-dense vegetables and fruits in Preventing Chronic Disease. This green powerhouse packs vitamins C and K, as well as smaller amounts of calcium, potassium, and choline. In fact, one cup of chopped watercress has 0.17 grams of fiber, 40.8 milligrams of calcium, 0.068 milligrams of iron, 7.14 milligrams of magnesium, 117 milligrams of potassium, 14.6 milligrams of vitamin C and 85 micrograms of vitamin K, per the USDA Food Database. Here are all the reasons you should include this leafy green in your diet ASAP. 5 Reasons to Eat More Watercress Today 1. It supports your immune system. In one cup of chopped, raw watercress, you get a good amount of immunity-supporting vitamin C, about 16% of the recommended daily value (RDV), says Amy Gorin, MS, RDN, an inclusive plant-based dietitian and owner of Master the Media in Stamford, Conn. The National Institutes of Health (NIH) recommends that men get at least 90 milligrams and women 75 milligrams of vitamin C daily. If you’re pregnant or breastfeeding, you need even more. Women who are pregnant need 85 milligrams daily, while those who are breastfeeding need 120 milligrams. RELATED: Nutrition Matters: From Bump to Baby – and Beyond Research shows that vitamin C can help boost your body’s defenses against illness. According to a November 2017 review in Nutrients, vitamin C can help protect the body from infection and oxidative stress. It may also help prevent and treat respiratory infections by enhancing immune cell function. Eating vitamin C-rich foods, such as watercress, can also help you absorb iron from plant-based sources, such as beans, lentils and peas. 2. It promotes bone health. You get an excellent amount of vitamin K, about 71% of the RDV, in one cup of chopped, raw watercress. This nutrient is important for blood clotting and bone health, Gorin says. Vitamin K helps create four of the 13 proteins that are needed for blood clotting, which is essential for healing wounds, according to Harvard School of Public Health. So people who are taking blood thinners should talk to their doctor about their vitamin K intake, since it can contraindicate their medication. A vitamin K deficiency increases the risk of developing osteoporosis, a condition that causes weak, brittle bones, per the NIH. That’s because vitamin K helps with the production of proteins that help prevent bone weakness. According to a June 2020 review in Nutrients, a vitamin K deficiency is associated with bone fractures, particularly hip fractures. That’s why increasing vitamin K intake reduced the risk of fractures in those with a history of them. 3. It can help reduce your risk of cancer. Watercress belongs to the family of cruciferous vegetables, which includes broccoli and cauliflower. “These vegetables contain sulfur-containing chemicals called glucosinolates. When you prepare cruciferous vegetables, chew, and digest them, these glucosinolates break down to form the compounds indoles and isothiocyanates,” Gorin explains. Research has shown that these compounds can help inhibit the development of certain types of cancers, such as breast, colon and lung cancer in animal studies, but human studies are still inconclusive, Gorin says. That said, a February 2014 review in the International Journal of Epidemiology found that high intakes of fruits, leafy greens, and cruciferous vegetables, such as watercress, are associated with a reduced risk of cardiovascular disease, cancer, and all-cause mortality. 4. It helps protect your heart. Although watercress has small amounts of potassium, eating foods with potassium can help you manage high blood pressure by lowering sodium levels and relaxing your blood vessels, according to the American Heart Association. 5. It’s a versatile vegetable. Watercress imparts a slightly spicy and peppery flavor, so it complements a variety of dishes. For example, Gorin suggests eating it raw in a salad, adding to a soup, or sauteing it. “You can also get really creative and use it in pesto recipes or chop it up and use it in place of herbs in a dip recipe,” she says. 5 Mouthwatering Watercress Recipes Here are some creative ways to enjoy watercress: 1. Sauteed Shiitake Mushrooms With Ginger and Watercress On busy weeknights, enjoy this quick and easy stir-fry, which you can pair with brown rice and your choice of lean protein for a satisfying and balanced meal. The peppery flavor of the watercress pairs well with garlic and ginger. 2. Chinese Watercress Soup (Image: Wokandkin) Watercress is commonly used in many Asian dishes. In this savory soup, watercress is cooked in a chicken and pork broth with carrots, dried jujubes (Chinese red dates), honey dates, and dehydrated mushrooms to create mouthwatering flavor. It takes only about 35 minutes to prepare, and can make plenty of leftovers for meals throughout the week. 3. Super Green Watercress Pesto (Image: Sunkissed Kitchen) Looking to spice up your pesto? Try replacing basil with watercress. This recipe includes other traditional ingredients, such as garlic, pine nuts, olive oil, lemon juice, Parmesan, and sea salt. Use this pesto to make a pasta, chicken or salmon dish. You can sub the watercress for the arugula in this Roasted Wild Salmon and Spiced Cauliflower with Pistachio-Arugula Pesto from football legend Tom Brady’s TB12 Method guide to maintaining peak health and performance. 4. Japanese Watercress Salad (Image: Pickled Plum) This sweet, salty and spicy salad is an umami treat for your tastebuds. You cook the watercress in boiling water for about two minutes and then toss it in a salad dressing made with natural peanut butter, soy sauce, honey, rice vinegar and mirin. It’s so delicious, you’ll want to gobble up all the greens. 5. Watercress Aioli (Image: Kitchen Konfidence) If you’re in search of a new dip, this watercress aioli is just what you’re looking for. It packs tons of flavor with serrano chile, green onion, lime juice, and mayonnaise. Great
5 New Foods for Immunity
Most people think of reaching for an orange when they start to feel under the weather, but vitamin C isn’t the only nutrient that supports immune function. Plenty of vitamins and minerals help our bodies fight off pathogens, AKA those unwanted outsiders that can cause the common cold, a not-so-cute infection, or even COVID-19. Below, five immunity-friendly foods that bring serious health benefits to the table. One disclaimer: putting these foods on your plate doesn’t guarantee you’ll never get sick again (if only!). But eating a well balanced diet—along with proper hand washing, regular exercise, hydration and stress reduction—can make a major difference when it comes to immune support. Let’s eat well to feel well. Elderberry Syrup While there isn’t a plethora of research on the antioxidant-rich fruit, elderberry has been used for centuries as a remedy for sinus and respiratory infections. Studies of the ingredient have produced mixed results, with some showing that elderberry syrup can shorten the duration of flu symptoms in sick individuals and others showing no benefits from the berry at all. Here’s what we do know: the fruit is rich in vitamin C, which is proven to support immune function. There’s also little risk to dropping some high-quality elderberry extract on your tongue or drizzling the syrup in your tea if you’re feeling less than 100%. Just don’t consume the fruit in its raw form; it can actually be toxic if it’s not cooked. Our take? Elderberry syrup isn’t a magic bullet, but feel free to give it a try if you feel a scratchy throat or the sniffles coming on. We do want to note that there is more ongoing research on elderberry. The Department of Health and Human Services’ Center for Complementary and Integrative Health department has found preliminary research suggesting that elderberry may relieve symptoms of flu or other upper respiratory infections. Bell Peppers Remember how we said most people think to reach for an orange when they think of vitamin C? While citrus is indeed a key source of the nutrient, plenty of other foods—like bell peppers—offer up even more of the water-soluble vitamin. Just one half-cup of red bell pepper, for example, provides more than 100% of your daily value of vitamin C. Brussels sprouts, tomatoes, and strawberries are also great sources of vitamin C, which acts as an antioxidant to help drive down disease risk. Studies report that vitamin C may help prevent viral, bacterial and other infections by shortening the duration of colds and acting as a natural antihistamine and anti-inflammatory. So let’s get that immunity boost anyway we can! Microgreens Microgreens are essentially baby plants. More specifically, they’re the immature greens produced from the seeds of various veggies and herbs. But don’t let their miniature size fool you. Research shows that the sprout-like plants are jam packed with nutrients. Take broccoli microgreens, for example. A March 2017 study published in the journal Frontiers in Nutrition reported that broccoli microgreens served up higher concentrations of key immune-boosting nutrients like magnesium, manganese, zinc, and copper compared to the mature vegetable. Best of all, you can grow them right in your kitchen with a countertop kit. Microgreens, macro benefits. Salmon When it comes to immune health, vitamin D is one of the buzziest nutrients on the map. Though the research has been mixed, a handful of recent observational studies have suggested that the lower one’s vitamin D levels, the higher their likelihood of experiencing severe COVID-19 symptoms. Friendly reminder: observational studies can only show associations, not causation, so we can’t say that eating or supplementing vitamin D in non-deficient individuals willower disease risk. That said, more than 97% of American women consume less than the estimated average requirement for vitamin D, which is pretty significant considering the nutrient is essential for bone health, cell growth and—you guessed it—immune function. How can you get your dose of vitamin D? Ten to 15 minutes of direct exposure to sunlight (sans sunscreen) a few days a week is option number one, though the optimal amount of time will depend on your skin tone. Supplementation is also an option. Talk to your doctor before supplementing and also before going out in the sun especially if you’re at risk or have a history of skin cancer. When it comes to putting vitamin D on your plate, opt for oily fish like salmon, which is also high in anti-inflammatory omega-3s. Sardines, mackerel, egg yolks, and fortified milk and cereals are also great sources of vitamin D. Kimchi Kimchi lovers, rejoice! The fermented cabbage that’s a staple in Korean cuisine could support your immune system. Why? Kimchi is rich in probiotics, the beneficial bacteria that add diversity to the gut microbiome, which, along with gut-associated lymphoid tissue (or GALT), is said to house some 70% of our immune cells. Cabbage is also loaded with vitamin C. Throw some kimchi on top of your go-to grain bowl for a flavor kick and immune-friendly nutrients. (Photocredit: Shutterstock)
4 Ways to Support Your Immunity Today
There is a lot of attention put on strategies for decreasing exposure to the COVID virus but not as much emphasis on how to truly support a healthy immune system. Adverse outcomes from the pandemic are escalated by the alarmingly poor nutritional and metabolic health (heart health, blood sugar and body composition) of Americans. The CDC states that those with hypertension, diabetes and obesity have a higher risk of poor outcomes. Your immune system and metabolic health require adequate nutrients levels to do their jobs which can be hijacked when it’s exposed to an overload of inflammatory ingredients. And beyond that, additional health-creating behaviors such as proper sleep, consistent exercise, stress reduction help arm your body with immunological resilience. There is so much in your control when it comes to supporting the immune system and lowering inflammation. Here are four places to start: Eat the Rainbow I’m sure you’ve heard this before, but it’s worth repeating. Every nature-derived color of the rainbow has different immune-modulating properties. Load up on different colors in your produce to get a robust mixture of whole food phytochemicals. This can help promote a stronger immune defense and lower levels of inflammation. Aim for eating at least three colors with every meal. Purple cauliflower, yellow carrots, white asparagus, and orange bell peppers are good examples of foods you can incorporate into your meals. Limit Added Sugars No surprise here, too much sugar isn’t a good thing. High levels of added sugar may lower how white blood cells function and weaken your immune system. A diet high in added sugar can also deplete antioxidant levels and increase inflammation. One study showed that COVID patients who have elevated blood sugar upon admission to the hospital, even in those who don’t have diabetes, were more than twice as likely to die from the virus compared to those admitted with normal blood sugar levels. Acute stress can also increase blood glucose levels, but regardless, it’s important to try to improve your health by limiting added sugar. Get Adequate Vitamin D There is a strong link between D and the immune system. Research demonstrates a connection between vitamin D deficiency and a higher risk of poor outcomes in those who contract coronavirus. A recent study showed that the fatality rate among a vitamin D deficient group was 21%, compared to 3% in the group with ‘normal’ vitamin D levels. It showed that vitamin D deficiency was associated with higher levels of inflammatory markers such as ferritin, TNF-alpha and IL-6. The three ways that you can get vitamin D are through sunlight, diet, and supplements. If you have access to sunlight, try to get 15 minutes of exposure each day. Consume foods rich in vitamin D such as wild sockeye salmon, canned sardines, oysters, and egg yolks. Many people also require a vitamin D supplement to meet adequate levels. The optimal dose varies for each person so you’ll want to discuss with your doctor, who may test your levels of vitamin D. You may also consider getting a genetics test to identify if you have a genetic variation to the VDR gene that may decrease your ability to activate this nutrient, if you’re concerned. Go Beyond Nutrition Yes, I’m going to tell you to sleep more. Getting 7 to 9 hours of sleep and incorporating stress reduction techniques such as breathing properly, meditation, or participating in activities that bring you joy are critical for supporting your immune, metabolic and mental health. Remember, the key is to arm yourself with the tools that create immune resilience. The more that you do the work, the stronger and more balanced the armor becomes. (photo: Shutterstock)
