Mille Vesikrassi Sopii? 8 Vaikuttavaa Hyötyä

2024 Kirjoittaja: Cecilia Ryder | [email protected]. Viimeksi muokattu: 2023-12-17 14:20

Vesikrassi on ristikukkainen vihannes. Kuten muutkin perheen vihannekset, vesikrassi on voimanlähde erilaisista ravintoaineista. Jotkut jopa uskovat, että se oli katkottua roomalaisten sotilaiden ruokavaliossa.

Vesikrassi on täynnä voimakkaita polyfenoleja, jotka imevät vapaita radikaaleja ja torjuvat kroonisia sairauksia (1). Itse asiassa se voi olla terveellisin ruoka, jonka voit lisätä ruokavaliosi. Tässä viestissä olemme keskustelleet erilaisista tavoista vesikrassi edistää ja hoitaa terveyttäsi ja hyvinvointiasi.

Sisällysluettelo

• Mikä on vesikrassin ravintoprofiili?
• Mitkä ovat vesikrassin terveyshyödyt?
• Kuinka sisällyttää vesikrassi ruokavalioon
• Mitkä ovat vesikrassin mahdolliset haittavaikutukset?

Mikä on vesikrassin ravintoprofiili?

Vesikrassi on ravinteita sisältävä vihannes. Yhdysvaltain tautien torjunnan ja ennaltaehkäisyn keskukset ovat vesikrassi ykköseksi voimahedelmien ja vihannesten luettelossa (2).

Yksi kuppi vesikrassi (34 grammaa) sisältää vain 4 kaloria. Se sisältää K-vitamiinia (huimat 106% RDA: sta), C-vitamiinia (24% RDA) ja A-vitamiinia (22% RDA). Muut tämän vihannesten tarjoamat ravinteet on lueteltu alla olevassa taulukossa.

Ravintoaine	Yksikkö	1Arvo 100 grammaa kohden	1 kuppi, hienonnettu = 34,0 g	1 oksa = 2,5 g	10,0 oksaa = 25,0 g
Vesi	g	95.11	32.34	2.38	23.78
Energia	kcal	11	4	0	3
Proteiini	g	2.3	0,78	0,06	0.57
Kokonaislipidi (rasva)	g	0,1	0,03	0	0,03
Hiilihydraatti, erotuksena	g	1.29	0,44	0,03	0,32
Kuitu, ruokavalio	g	0.5	0,2	0	0,1
Sokerit yhteensä	g	0,2	0,07	0,01	0,05
						mg	120	41	3	30
Rauta, Fe	mg	0,2	0,07	0,01	0,05
Magnesium, Mg	mg	21	7	1	5
Fosfori, P	mg	60	20	2	15
Kalium, K.	mg	330	112	8	82
Natrium, Na	mg	41	14	1	10
Sinkki, Zn	mg	0.11	0,04	0	0,03
						mg	43	14.6	1.1	10.8
Thiamin	mg	0,09	0,031	0,002	0,022
Riboflaviini	mg	0.12	0,041	0,003	0,03
Niasiini	mg	0,2	0,068	0,005	0,05
B-6-vitamiini	mg	0.129	0,044	0,003	0,032
Folaatti, DFE	ug	9	3	0	2
A-vitamiini, RAE	ug	160	54	4	40
A-vitamiini, IU	IU	3191	1085	80	798
E-vitamiini (alfatokoferoli)	mg	1	0,34	0,03	0,25
K-vitamiini (filokinoni)	ug	250	85	6.2	62.5

Lähde: USDA National Nutrient Database, vesikrassi, raaka

Mitkä ovat vesikrassin terveyshyödyt?

Vesikrassi sisältää runsaasti isotiosyanaatteja, jotka voivat auttaa ehkäisemään syöpää ja parantamaan immuniteettia. Vihannesten nitraatit edistävät sydämen terveyttä ja voivat myös parantaa fyysistä suorituskykyäsi. Muut vihannekset tässä vihanneksessa voivat auttaa estämään osteoporoosia ja auttamaan diabeteksen hoidossa.

1. Voi auttaa syövän ehkäisyssä

Vesikrassi taistelee reaktiivisia happilajeja vastaan auttaen siten syövän ehkäisyssä. Ristikkäiset vihannekset, vesikrassi mukaan luettuina, sisältävät orgaanisia rikkiyhdisteitä ja isotiosyanaatteja, joilla on merkitystä tässä suhteessa (3).

Vesikrassin havaittiin myös tukahduttavan rintasyövän kehittymisen. Tämä johtuu fenyylietyyli-isotiosyanaatista, joka on vihannesten yhdiste. Tämä yhdiste häiritsee proteiinin toimintaa, jolla on rooli rintasyövän kehityksessä (4).

Tämän yhdisteen havaittiin myös auttavan ehkäisemään tupakoitsijoiden keuhkosyöpää (5). Vesikrassin havaittiin myös parantavan syöpäsädehoidon terapeuttisia vaikutuksia (6).

Vesikrassi voi myös olla tärkeä rooli paksusuolen syövän ehkäisyssä. Tutkimuksessa ryhmällä Uuden-Seelannin väestöä, jolla oli paljon vesikrassiä, havaittiin olevan alhainen paksusuolen ja peräsuolen syövän määrä (7).

2. Voi edistää sydämen terveyttä

Raportit viittaavat siihen, että ravintotiheät vihannekset, kuten vesikrassi, suojaavat todennäköisemmin ihmisiä sydänsairauksilta (2). Tutkimukset osoittavat, että ristikkäisillä vihanneksilla on yleensä kardioprotektiivisia ominaisuuksia (8).

Nämä vihreät lehtivihannekset sisältävät myös nitraatteja, jotka edistävät sydämen terveyttä. Ravinnon nitraatit alentavat verenpainetta ja estävät verihiutaleiden aggregaatiota. Ne parantavat endoteelin toimintaa ja harjoittavat yksilöitä (9). Nitraatit saavuttavat tämän vähentämällä valtimon jäykkyyttä ja paksuutta sekä niiden tulehdusta (9).

Rotatutkimuksissa vesikrassiuutteet voivat vähentää kokonaiskolesterolin, triglyseridien ja huonon kolesterolin tasoja (10). Lisää ihmiskokeita on kuitenkin perusteltua.

3. Voi auttaa diabeteksen hoitoa

There is not a lot of research to support this claim. However, one study states that watercress may have a beneficial effect on serum glucose levels. The study conducted on diabetic rats found that extracts of watercress could lower the levels of both serum glucose and serum cholesterol. These effects, if replicated in humans, can have beneficial effects on individuals with diabetes (11).

People with diabetes also tend to have a higher risk of vascular disorders, including hypertension and neuropathy. The nitric oxide in watercress can help alleviate this (12).

The nitric oxide can also reduce the risk of other diabetes complications, like blindness and limb amputations (12).

4. Can Promote Bone Health

Rutin, a flavonoid found in watercress, was found to stimulate the formation of osteoblasts (cells that secrete the matrix for bone formation) (13). The vegetable was also found to stimulate bone mineralization, which is an important function to prevent osteoporosis.

The vitamin K in watercress also plays a major role in bone health. Deficiency of this nutrient has been linked to higher rates of osteoporosis and fractures (14).

5. May Boost Immune Function

In a study involving fish, watercress was found to boost immune function. The nutrients of watercress that contribute to its immune-boosting effects include vitamins A, B1, B2, and C, folic acid, iron, glucosinolates, and calcium (15).

Watercress showed similar effects in another study involving broilers. Including watercress in their diet could improve the performance and immune response of the broilers (16).

The vitamin C in the vegetable, in specific, also has beneficial effects on the immune system. 34 grams of watercress offers about 24% of the daily value of vitamin C. Vitamin C is known to boost immune function by promoting the production of white blood cells (17).

6. May Promote Athletic Performance

We have seen that watercress contains nitrates. There is some research that states that these nitrates may boost athletic performance. They relax your blood vessels and improve nitric oxide levels in the blood. This may promote athletic performance (18).

On the contrary, other research shows that watercress may have a negative impact on exercise performance (19). Hence, more research is warranted in this regard.

7. May Improve Skin Health

Watercress may help reduce skin inflammation. The use of watercress in the cutaneous inflammatory process treatment has been well documented. Interestingly, the use of watercress for treating skin inflammation may produce no adverse effects (as opposed to the conventional treatment methods) (20).

The vitamin A in watercress also contributes to skin health. It protects the skin cells from damage due to free radicals. The nutrient also boosts resistance to skin infections (21).

The isothiocyanates in watercress can prevent skin cancer too. These compounds interfere with malignant cells and restore normal cell function (22).

8. May Aid Weight Loss

Watercress is a nutrient-dense vegetable that is low in calories. Hence, one can include it in a weight loss diet. It would be a way of getting more nutrients with fewer calories.

Though there is no research citing the direct weight loss effects of watercress, you definitely can try including it in your weight loss diet.

Watercress is a humble veggie with an incredible nutrient profile. Including it in your regular diet would sure be a wise move. But how do you do it?

How To Incorporate Watercress Into Your Diet

Due to its tenderness, watercress sautés faster than most other greens. It also imparts a mild spice and tang to any dish it is added to. You can incorporate this veggie into your diet in the following ways:

• Toss it into a salad. Include watercress in your evening vegetable salad. You can also eat it along with a delectable dash of pepper.
• Add it to your wrap or sandwich. You can complement this with grilled cheese.
• Add it your breakfast omelet or egg scramble.
• Include watercress in your morning vegetable juice.

There is nothing that should stop you from eating watercress every day. But before you do that, you ought to know the potential adverse effects this vegetable may cause.

What Are The Potential Side Effects Of Watercress?

May Interfere With Thyroid Health

Most cruciferous vegetables, including watercress, contain compounds called goitrogens that may interfere with iodine metabolism. Iodine is a nutrient essential for thyroid health, and this interference may cause thyroid issues (23).

Individuals with thyroid issues may have to limit their intake of watercress (and other cruciferous vegetables) and consult their doctor.

May Aggravate Kidney Disease

Watercress contains potassium, though only in low amounts. Excess potassium may aggravate kidney disease (24). If you are dealing with kidney issues, please check with your doctor before adding watercress to your diet. Your doctor may suggest you limit consumption and even advice you on the right dosage.

Insufficient Information On Its Effects During Pregnancy And Breastfeeding

There is less information available on the safety of watercress during pregnancy and breastfeeding. Hence, please check with your doctor before you include the vegetable in your diet.

Conclusion

Now we know why watercress was a staple in the diets of Roman soldiers. Its potent antioxidants may keep diseases at bay and promote athletic performance. Adding it to your diet is quite simple. Be wary of its adverse effects, though.

Do tell us how you have liked this article. Anything else about watercress you want to know? Let us know by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

What is the right dosage of watercress?

The right dosage of watercress depends on the user’s health condition, age, and other factors. There is little information on the appropriate dosage of watercress. Your doctor can guide you better.

Can you eat watercress raw?

Yes, you can eat watercress raw, but it may taste a little bitter. You can toss raw watercress into your vegetable salad.

Can you freeze fresh watercress?

Yes, you can freeze fresh watercress. This works best if you use the veggie in a soup or a smoothie or any other cooked recipe.

Can you eat the watercress stalks?

Joo. Itse asiassa koko kasvi on syötävä. Voit syödä sen lehtiä, varret ja jopa kasvin kukkia. Voit kuitenkin hylätä juuret, koska ne eivät maistu hyvältä.

Miltä vesikrassi maistuu?

Raakakrassi on pippurinen maku. Kun olet kypsynyt, voit nauttia sen erottuvasta vihannesten mausta.

24 lähdettä

Stylecrazella on tiukat hankintaohjeet ja se perustuu vertaisarvioituihin tutkimuksiin, akateemisiin tutkimuslaitoksiin ja lääkärijärjestöihin. Vältämme kolmannen asteen viitteiden käyttöä. Voit oppia lisää siitä, miten varmistamme, että sisältömme on täsmällistä ja ajantasaista, lukemalla toimitukselliset käytännöt.

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