Watercress: Complete Sugars and Carbohydrate Profile
Watercress: Considered a good source of carbohydrates?
No, watercress is not a good source of lipids. Lipids are essential nutrients consisting mainly of fats, oils and waxes, which form energy reserves in the body. They are also used to build cell membranes and as sources of energy when carbohydrates and proteins are not available. Watercress does contain some fat, but it does not provide significant amounts of any fatty acid. In fact, its fat content is less than 0.2g per 100g serving. The major components of watercress are water (95%) and carbohydrate (3%). It contains significant amounts of protein and dietary fiber, but very little fat or cholesterol. Therefore, while watercress is an excellent source of many vitamins, minerals and antioxidants, it is not a great source of lipids.
Watercress ‐ Types of Sugars
Introduction
Watercress (Nasturtium officinale) is a leafy green that has been used as leaf vegetable and medicinal herb for centuries. It is an aquatic plant found near slow-moving or standing water, such as springs, streams, and ponds. Watercress is a rich source of dietary polyphenols, vitamins, minerals, and important fatty acids like lipids. Lipids are molecules composed chiefly of hydrocarbons, their derivatives and related compounds essential to the structure and function of all living cells and have a multitude of functions in the body.[1] While it also contains other types of fat such as triglycerides and waxes, this paper will focus specifically on the various types of lipids present in watercress including glycolipids, phospholipids, steroids and sterols.
Glycolipids
Glycolipids are macromolecules with lipid chains covalently bonded to carbohydrate structures[2]. The two major classes of glycolipids consist of mono- and oligo-saccharide derivates: glycosphingolipids, which contain mainly one type of monosaccharide, galactose; and cerebrosides which contain more than one monosaccharide, either two to four glucose units. Among diets high in plant foods, legumes and grains are known to contain appreciable amounts of glycolipids [3]. In general, carbohydrates are associated mainly with cellular membrane components whereas proteins tend to be part of cell recognition systems, secreted from the cell, and involved in signaling pathways. Studies conducted using liquid chromatography coupled with tandem mass spectrometry correlated several of these compounds to the female floral reproductive organ, inferring that they may play a role in fertilization and development of the ovule [4]. Consuming glycolipids through watercress or other plant-based diet can greatly benefit human health by reducing markers associated with cardiovascular disease and diabetes.
Phospholipids
Phospholipids, formed by the combination of two single bonds of two distinct molecular entities – a hydrophilic head group and two hydrophobic tails derived from fatty acids, are the primary component of biological membranes. These polar peroxidation-resistant lipid agents help maintain the structural integrity of most eukaryotic plasma membranes, regulating transport processes across them. Furthermore, they act as intercellular mediators, serving as efficient emulsifiers and surfactants improving digestion and absorption of dietary fats. Phospholipids found in watercress include linolenic acid, palmitic acid, oleic acid, stearic acid arachidonic acid and its metabolites. High levels of arachidonic acid (more commonly referred to as omega- 6 fatty acid ) result in increased inflammation, hence daily consumption of watercress containing greater concentrations of antimicrobial lipids could have beneficial effects on long term health outcomes. Additionally, phosphatidylcholine and sphingomyelin are basal components of watercress and exhibit cytoprotective properties, restoring cells from injury, inhibiting apoptosis, protecting against inflammation and enabling rapid regenerative healing.
Steroids and Sterols
Steroids and sterols are organic compounds synthesized within animals and plants respectively. Cholesterol is present naturally in the form of glycosylated forms such cholesterylesters, lathosterol and sitostanol in watercress while steroid phytohormones ?–sitosterol and brassicasterol are available only in trace concentrations due to their highly labile nature [5]. Regardless these still act as pro-inflammatory factors, enhancing gene expression and cell signaling during the inflammatory process normally attributed to lipopolysaccharide reactions. Moreover, ?-sitosterol and brassicasterol can inhibit 5?-reductase – leading to reduced release of free testosterone, diminishing the potential suppressive effects of circulating androgens on hormone sensitive prostate tissue[6]. Their presence also allows regulation of heat shock response further preventing oxidative damage.
Conclusion
In conclusion, lipids are important components of cell composition providing both structural support and functional activities in the body. Watercress carries varied compositions of lipids on different parts of its anatomy relatively higher content when compared to common vegetables. Of particular importance are three major categories of lipids including glycolipids, phospholipids, steroids and sterols. Glycolipids, primarily dominated by glycosylation of saccharides possess anti-diabetic and anti-cardiovascular disease characteristics offering beneficial protection for humans. Similarly, use of phospholipids, especially aracidioncic acid chain esters, provide better digestion aiding biocompatible molecules besides promoting regeneration signalling pathways. Lastly, incorporation of steroids and sterols bring about altered steroid metabolite responses and suppressing metastatic action of 5? reductase enzyme via Brassicaesterol thereby showing toxicity alleviation trends after administration of watercress extract. Thus, accruing evidence suggests importance of regular ingestion of watercress and wider exploration into the different facets of its protective lipids extraction properties.
