Watercress

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Watercress is a fast-growing, aquatic or semi-aquatic, perennial plant native to Europe and Asia, and one of the oldest known leaf vegetables consumed by humans. It is a member of the family Brassicaceae, botanically related to garden cress, mustard and radish — all noteworthy for a peppery, tangy flavour.

The hollow stems of watercress are floating, and the leaves are pinnately compound. Small, white and green flowers are produced in clusters.

Uses of Watercress

Health Benefits of Watercress:

Watercress contains significant amounts of iron, calcium, iodine, and folic acid, in addition to vitamins A and C.

Many benefits from eating watercress are claimed, such as that it acts as a stimulant, a source of phytochemicals and antioxidants, a diuretic, an expectorant, and a digestive aid.

It also appears to have antiangiogenic cancer-suppressing properties; it is widely believed to help defend against lung cancer.

Watercress is mentioned in the Talmud as being able to stop bleeding, when mixed with vinegar.

Read More at Wikipedia

Nutrition Data for Watercress, raw (11591)

Proximates
Nutrient	Nutrient value per 100 gm	1 cup, chopped	1 sprig	10 sprigs
Water	95.11 g	32.3374 g	2.37775 g	23.7775 g
Energy	11 kcal	3.74 kcal	0.275 kcal	2.75 kcal
Protein	2.3 g	0.782 g	0.0575 g	0.575 g
Total lipid (fat)	0.1 g	0.034 g	0.0025 g	0.025 g
Carbohydrate, by difference	1.29 g	0.4386 g	0.03225 g	0.3225 g
Fiber, total dietary	0.5 g	0.17 g	0.0125 g	0.125 g
Sugars, total	0.2 g	0.068 g	0.005 g	0.05 g

Minerals
Nutrient	Nutrient value per 100 gm	1 cup, chopped	1 sprig	10 sprigs
Calcium, Ca	120 mg	40.8 mg	3 mg	30 mg
Iron, Fe	0.2 mg	0.068 mg	0.005 mg	0.05 mg
Magnesium, Mg	21 mg	7.14 mg	0.525 mg	5.25 mg
Phosphorus, P	60 mg	20.4 mg	1.5 mg	15 mg
Potassium, K	330 mg	112.2 mg	8.25 mg	82.5 mg
Sodium, Na	41 mg	13.94 mg	1.025 mg	10.25 mg
Zinc, Zn	0.11 mg	0.0374 mg	0.00275 mg	0.0275 mg

Vitamins
Nutrient	Nutrient value per 100 gm	1 cup, chopped	1 sprig	10 sprigs
Vitamin C, total ascorbic acid	43 mg	14.62 mg	1.075 mg	10.75 mg
Thiamin	0.09 mg	0.0306 mg	0.00225 mg	0.0225 mg
Riboflavin	0.12 mg	0.0408 mg	0.003 mg	0.03 mg
Niacin	0.2 mg	0.068 mg	0.005 mg	0.05 mg
Vitamin B-6	0.129 mg	0.04386 mg	0.003225 mg	0.03225 mg
Folate, DFE	9 µg	3.06 µg	0.225 µg	2.25 µg
Vitamin B-12	0 µg	0 µg	0 µg	0 µg
Vitamin A, RAE	160 µg	54.4 µg	4 µg	40 µg
Vitamin A, IU	3191 IU	1084.94 IU	79.775 IU	797.75 IU
Vitamin E (alpha-tocopherol)	1 mg	0.34 mg	0.025 mg	0.25 mg
Vitamin D (D2 + D3)	0 µg	0 µg	0 µg	0 µg
Vitamin D	0 IU	0 IU	0 IU	0 IU
Vitamin K (phylloquinone)	250 µg	85 µg	6.25 µg	62.5 µg

Lipids
Nutrient	Nutrient value per 100 gm	1 cup, chopped	1 sprig	10 sprigs
Fatty acids, total saturated	0.027 g	0.00918 g	0.000675 g	0.00675 g
Fatty acids, total monounsaturated	0.008 g	0.00272 g	0.0002 g	0.002 g
Fatty acids, total polyunsaturated	0.035 g	0.0119 g	0.000875 g	0.00875 g
Cholesterol	0 mg	0 mg	0 mg	0 mg

Others
Nutrient	Nutrient value per 100 gm	1 cup, chopped	1 sprig	10 sprigs
Caffeine	0 mg	0 mg	0 mg	0 mg

U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page

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