Watercress: Complete Vitamin Profile

Watercress ‐ Vitamin Information

Introduction

Watercress (Nasturtium officinale) is a highly nutritious leafy green vegetable. It has been part of the human diet since ancient times and has been used in traditional medicine for centuries due to its therapeutic benefits. Watercress is packed with vitamins, minerals, antioxidants, and phytochemicals that can contribute immensely to health. This paper aims to discuss various vitamins found inside watercress and their possible effects on human health.

Vitamins Found Inside Watercress

Watercress contains many essential vitamins, including vitamins A, C, E, K, as well as B-complex vitamins such as thiamine, riboflavin, niacin, Vitamin B6, folate, and pantothenic acid. The following sections will define each vitamin and explain its potential health benefits when consumed through eating watercress.

Vitamin A:

The first vitamin to be discussed is Vitamin A or retinol. Vitamin A is important for maintaining vision, healthy skin, bone growth, a strong immune system, and reproductive health. Watercress is abundant in beta carotene, an antioxidant precursor of Vitamin A. Consuming 2 cups of raw watercress daily provides up to 23% of your body's recommended dose of Vitamin A. Additionally, Vitamin A plays an essential role in counteracting free radical damage, helping to reduce inflammation and other chronic illnesses.

Vitamin C:

Vitamin C, also known as ascorbic acid, promotes the production of collagen which helps form the bones, teeth, muscles, and blood vessels. Vitamin C is believed to play a role in wound healing by promoting tissue repair and aiding in the absorption of iron. Furthermore, it acts as an antioxidant and may help protect cells from damage caused by free radicals. Studies have shown that consuming watercress is beneficial in increasing Vitamin C levels in the body. Eating just over one cup of raw watercress supplies approximately 17 mg or 28 % of the recommended daily value of Vitamin C.

Vitamin E:

Another vital nutrient found in watercress is vitamin E. Found mainly in fatty foods, like nuts and seeds, vitamin E is an antioxidant and protects against cell damage associated with heart disease, cancer, and stroke. Specifically, it shields fats present in the cell membrane from oxidation damage. Moreover, research suggests that higher intakes of Vitamin E are linked to lower risks of heart related diseases. In fact, 1 cup of watercress contains about 9% of the RDI of Vitamin E.

Vitamin K:

In addition to Vitamins A, C and E, watercress is also abundant in Vitamin K. Vitamin K aids in building and strengthening bones and strengthens connective tissues. It allows calcium to adhere to the walls of arteries, improving blood flow and preventing blockage. Also, Vitamin K helps clotting of the blood and prevents excessive bleeding in case of injuries. Regular intake of fresh watercress ensures sufficient supply of this important micronutrient; 100 grams provide around 200µg of Vitamin K.

B-Complex Vitamins:

Watercress even offers B-vitamins in generous amounts. Specifically, watercress contains thiamine, riboflavin, niacin, Vitamin B6, folate, and Pantothenic Acid. Thiamine, or Vitamin B1, transforms carbohydrates into energy and supports brain functions. Riboflavin, or Vitamin B2, boosts metabolism, promotes proper red cell development, and tightens skin. Niacin, or Vitamin B3, keeps food properly digested and helps nerves and muscle tone stay healthy. Meanwhile, Vitamin B6 maintains normal nerve function, helps produce muscle proteins and DNA, and decreases mood swings. Folate, sometimes called Vitamin B9, assists in forming new cells, converting carbohydrates into energy, and reducing chances of having babies with neural tube defects. Lastly, Pantothenic Acid, commonly referred to as Vitamin B5, helps the body make cholesterol and hormones. Hence, it is clear why watercress is known to be bursting with bioavailable forms of these vitamins.

Conclusion

This paper confirms watercress’ impressive profile of vitamins and minerals. Its wealth of vitamins comprises of Vitamin A, C, E, K, as well as B-complex vitamins. These include thiamine, riboflavin, niacin, Vitamin B6, folate, and Pantothenic Acid. Not only do they support robust bodily processes, but these vitamins serve as blockers of oxidative stress, which increase risk factors for developing chronic ailments. Therefore, adding regular servings of bioniformed watercress to dietary regimes could maintain good health while warding off illness.