Watercress seed powder

Watercress has a rich and complete nutritional profile. Among the nutrients that characterise it, we can mention the following: Vitamin A: Alenoidal cress, raw or boiled, is an excellent source of vitamin A for women and a good source for men; Vitamin K: Alenoidal cress and watercress are excellent sources of vitamin K; Vitamin C: raw Alenoidal cress is a good source of vitamin C. Boiled watercress and watercress are sources of vitamin C; Manganese: Raw watercress is a good source of manganese for women and a source for men. Vitamin B2 (riboflavin): raw or boiled watercress is a source of vitamin B2; Vitamin B6 (pyridoxine): raw or boiled watercress is a source of vitamin B6; Vitamin B9 (folate): raw or boiled watercress is a source of vitamin B9; Copper: Iron: raw or boiled watercress is a source of iron; Magnesium: raw or boiled watercress is a source of magnesium for women; Phosphorus: raw watercress is a source of phosphorus; Potassium: raw or boiled watercress is a source of potassium.

The benefits of watercress: Due to its impressive content of antioxidants, vitamins and minerals, watercress is a real health ally. It is said to have many virtues: prevention of certain cancers, eye health, digestive well-being, etc.

Certain compounds abundant in watercress, the isothiocyanates, help to limit the development of cancer. They are particularly effective in preventing the development of lung cancer in smokers, by inhibiting the action of a carcinogenic substance present in cigarette smoke. Watercress in the form of an extract (watercress juice) is also said to protect cells against the development of colorectal cancer. Regular consumption of raw watercress (85 g or about 2 ½ cups) is thought to have an anti-cancer effect by reducing DNA damage in lymphocytes.

Several studies indicate that a regular intake of lutein and zeaxanthin is associated with a lower risk of macular degeneration, cataracts and retinitis pigmentosa. These two carotenoids, which are abundant in watercress, accumulate in the macula and retina of the eye, protecting it from oxidative stress that could cause damage.

The main antioxidant compounds in watercress are carotenoids and flavonoids. They are found in both watercress and alenoid watercress, in varying proportions. The antioxidants in watercress protect the body's cells from free radical damage and are thought to prevent the development of cardiovascular disease, certain cancers and other age-related diseases. Several in vitro and animal studies, as well as epidemiological studies, show that the consumption of foods rich in carotenoids is linked to a lower risk of developing certain types of cancer and cardiovascular disease, and has a preventive effect on high blood pressure. In addition, some carotenoids are precursors of vitamin A (i.e. the body converts them into vitamin A, according to its needs).

Watercress is particularly rich in beta-carotene. One serving of raw watercress (1 cup or 250 ml) contains twice as much of this carotenoid as watercress. In comparison, carrots, known as one of the best sources of this carotenoid, contain 2 times more than watercress. Thanks to its antioxidant power, beta-carotene could improve certain functions of the immune system and is associated with cancer prevention. High consumption of beta-carotene is also thought to have a protective effect against the development of cardiovascular disease. However, as the use of beta-carotene supplements has not been conclusive, foods containing beta-carotene should be preferred as they contain a host of other substances that may contribute to health benefits.

Also, watercress is exceptionally rich in lutein and zeaxanthin. One serving of raw watercress (1 cup or 250 ml) contains 3 times more of these carotenoids than watercress and about 2 times more than a serving of raw spinach. These compounds may help prevent certain cancers, including breast and lung cancer, and may also help prevent cardiovascular disease. However, studies on cardiovascular health are still limited and sometimes contradictory.

Finally, the main flavonoids in watercress are flavonols, including kaempferol and quercetin. Watercress is one of the foods with the highest kaempferol content, behind kale which contains twice as much, but ahead of chives, raw broccoli and chicory. Watercress contains 13 times less kaempferol than watercress, but it does contain quercetin. It contains about 3 times less than onions, one of the main sources of quercetin in the diet.

Like most cruciferous vegetables, watercress contains glucosinolates. It contains more glucosinolates than broccoli, cauliflower and many varieties of cabbage (white, red, Savoy and bok choy). Watercress contains almost 4 times as many as watercress, but their concentration can vary according to environmental conditions (sun exposure, temperature). Glucosinolates have the capacity to be transformed into active molecules (isothiocyanates) when the food containing them is chopped, chewed or in contact with the intestinal bacterial flora. Several of these molecules contribute to limiting the development of certain cancers.

Whole watercress seeds are edible. In India, they are added to various culinary preparations. The Indians attribute several medicinal properties to them, including diuretic, anti-diarrhoeal, tonic and... aphrodisiac effects. It is believed that they are also effective in combating hiccups.

Parts of the grain, including the endosperm and bran, contain protein and essential fatty acids, mainly in the form of omega-3 (linolenic acid). Watercress seeds also contain several minerals such as potassium, calcium, phosphorus and iron. Their insoluble fibre content is particularly high. The nutritional quality of watercress seeds is such that some researchers believe that they could be commercially exploited as a functional ingredient.

Watercress contains small amounts of calcium (44 mg per 250 ml or 1 cup serving). However, it is interesting to note that this calcium is bioavailable, i.e. a good proportion can be absorbed and used by the body. The rate of absorption of calcium from watercress is 67%, while milk absorbs 32% and spinach 5%. Milk remains the main source of calcium in the diet, with a 250 ml serving containing 315 mg. Although milk provides 3 times more usable calcium than watercress, adding watercress to a balanced diet is an interesting way to increase your daily intake of this valuable mineral.

As cooking causes a significant loss of glucosinolates and vitamins through the cooking water and heat, it is best to eat watercress raw, lightly cooked in a small amount of water or sautéed in a pan. In this way the vegetable will retain all its benefits.

Although watercress is excellent for the health, it is not suitable for everyone. Indeed, its consumption is strongly advised against in certain situations, in particular in case of anticoagulant treatment or oxalocalcic lithiasis. A link with thyroid cancer? Crucifers, including watercress, naturally contain thioglucosides. These substances were thought to be linked to thyroid cancer in animals. However, studies of more than 5000 people from many countries have shown that high consumption of cruciferous vegetables is not associated with an increased risk of thyroid cancer.

People at risk of urinary lithiasis (kidney stones consisting of oxalate and calcium, also known as kidney stones) should limit their intake of oxalate-rich foods. The same recommendation applies to people with enteric hyperoxaluria as a result of intestinal disorders, such as inflammatory diseases of the small intestine (celiac disease, Crohn's disease). Oxalates occur naturally in many foods and watercress contains large amounts. It is therefore preferable for these people to avoid consuming them.