O cress is a vegetable whose scientific name is Nasturtium Officinale. Its leaf is small, dark green, rich in nutrients and has a slightly spicy taste.
Because it is cruciferous, as well as the Green cabbage, O broccoli, a chard, among others, watercress is on the list of vegetables that can be consumed every day. Its stalk is also edible. Cruciferous vegetable diets help people to have less risk of heart disease.
Watercress Characteristics
The vegetable is very nutritious and easy to grow, which is why it is often found in markets and fairs. It can also be grown at home.
with few calories and many fibers, watercress is considered a food that fits into different diets. The leaf contains the antioxidants beta-carotene, zeaxanthin and lutein, as well as important vitamins and minerals.
Read too: Recommendations for healthy eating
Differences between watercress, arugula and spinach
Because they are visually similar, the leaves of the watercress, of the
arugula It's from spinach often confuse people. However, the big difference is in the taste. Check out the characteristics of each plant below:→ Cress
Appearance: in comparison to the stalks of arugula and spinach, that of the watercress is thinner and leaves several leaves, which are rounded and smaller than those presented by other vegetables.
Flavor: the watercress flavor is slightly spicy and, because of that, it can also be used as an aromatic herb, in place of parsley or chives, for example.
→ Arugula
Appearance: the arugula leaf is bright green, not dark green like watercress and spinach. Furthermore, the arugula has a thicker stalk, from which only one leaf emerges, which is rounded.
Flavor: the flavor of arugula is far less spicy than that of watercress.
→ Spinach
Appearance: spinach has a very thick stalk and the leaves are triangular in shape, large and have a velvety texture.
Flavor: the leaf has a more neutral flavor and helps give color to recipes.
Watercress Benefits
Watercress consumption has several benefits, such as:
- It helps to fight and treat respiratory illnesses such as the flu and bronchitis, since the sheet has anti-congestion properties;
- Acts in the prevention of anemia for being rich in folic acid;
- Helps boost immunity because of vitamin A, iron, potassium and especially vitamin C;
- Facilitates digestion, as do other dark green leaves;
- It helps to lower the risk of chronic diseases such as diabetes and cardiovascular diseases;
- It works in the prevention and maintenance of eye health, as it has a high concentration of vitamin A;
- Helps prevent heart disease such as a heart attack and atherosclerosis, for being rich in vitamins C and K;
- It helps to strengthen and maintain bones as it contains calcium, magnesium, potassium and phosphorus.
Read too: Importance of calcium in the body
Watercress Recipes
To preserve the nutrients and benefits, watercress should preferably be consumed raw, pure or together with other foods in a salad, for example. Raw leaf can also be added to soups.
Watercress can be steamed or used as a base for pasta sauces such as pasta and lasagna. Another preparation option is to place the leaf in recipes, such as braised beef with vegetables or chickpeas.
The food can also replace lettuce in sandwiches, be part of an omelet or a risotto and be the basis for creams and purees.
→ watercress in drinks
It is common for watercress drinks to be made to help treat respiratory problems such as cough, asthma and bronchitis. Watercress tea, for example, is a drink that helps eliminate secretions from the airways.
To prepare juices, the watercress is mixed with broths of Orange or lemon, honey, propolis, among others. Syrups can also be made.
Finally, watercress can be an ingredient in detoxifying juices or better known as detox, which help to clean the body.
By Silvia Tancredi
Journalist