Milleks Kress Sobib? 8 Muljetavaldavat Kasu

2024 Autor: Cecilia Ryder | [email protected]. Viimati modifitseeritud: 2023-12-17 14:20

Kress on ristõieline köögivili. Nagu teisedki oma pere köögiviljad, on ka kress mitmesuguste toitainete jõujaam. Mõni isegi usub, et see oli Rooma sõdurite dieedi põhiosa.

Kress on täis tugevaid polüfenoole, mis puhastavad vabu radikaale ja võitlevad krooniliste haiguste vastu (1). Tegelikult võiks see olla üks tervislikumaid toite, mida saate oma dieedile lisada. Selles postituses oleme arutanud erinevaid viise, kuidas kress võib teie tervist ja heaolu edendada ja toita.

Sisukord

• Mis on vesikressi toitumisprofiil?
• Mis kasu on kressist tervisele?
• Kuidas lisada kress oma dieeti
• Millised on kressi potentsiaalsed kõrvalmõjud?

Mis on vesikressi toitumisprofiil?

Kress on toitaineterikas köögivili. USA haiguste tõrje ja ennetamise keskused on jõekress puu- ja köögiviljade nimekirjas esikohal (2).

Üks tass vesikressi (34 grammi) sisaldab vaid 4 kalorit. See sisaldab K-vitamiini (tohutu 106% RDA-st), C-vitamiini (24% RDA-st) ja A-vitamiini (22% RDA-st). Muud köögivilja pakutavad toitained on loetletud allolevas tabelis.

Toitainet	Ühik	1Väärtus 100 g kohta	1 tass, hakitud = 34,0g	1 oks = 2,5 g	10,0 oksakest = 25,0g
Vesi	g	95.11	32.34	2.38	23.78
Energia	kcal	11	4	0	3
Valk	g	2.3	0,78	0,06	0,57
Lipiidide koguarv (rasv)	g	0,1	0,03	0	0,03
Süsivesikud erinevuse järgi	g	1.29	0,44	0,03	0,32
Kiudained, täielik dieet	g	0.5	0.2	0	0,1
Suhkrud kokku	g	0.2	0,07	0,01	0,05
						mg	120	41	3	30
Raud, Fe	mg	0.2	0,07	0,01	0,05
Magneesium, Mg	mg	21	7	1	5
Fosfor, P	mg	60	20	2	15
Kaalium, K	mg	330	112	8	82
Naatrium, Na	mg	41	14	1	10
Tsink, Zn	mg	0.11	0,04	0	0,03
						mg	43	14.6	1.1	10.8
Tiamiin	mg	0,09	0,031	0,002	0,022
Riboflaviin	mg	0.12	0,041	0,003	0,03
Niatsiin	mg	0.2	0,068	0,005	0,05
Vitamiin B-6	mg	0.129	0,044	0,003	0,032
Folaat, DFE	ug	9	3	0	2
A-vitamiin, RAE	ug	160	54	4	40
A-vitamiin, RÜ	RÜ	3191	1085	80	798
E-vitamiin (alfatokoferool)	mg	1	0,34	0,03	0,25
K-vitamiin (füllokinoon)	ug	250	85	6.2	62,5

Allikas: USDA riiklik toitainete andmebaas, vesikress, toores

Mis kasu on kressist tervisele?

Vesikress sisaldab palju isotiotsüanaate, mis võivad aidata ennetada vähki ja tugevdada immuunsust. Köögiviljas sisalduvad nitraadid soodustavad südame tervist ja võivad samuti parandada teie füüsilist jõudlust. Selle köögivilja muud toitained võivad aidata vältida osteoporoosi ja aidata diabeediravi.

1. Mai vähi ennetamine

Vesikress võitleb reaktiivsete hapnikuliikidega, aidates seeläbi vähi ärahoidmisel. Ristõielised köögiviljad, sealhulgas vesikress, sisaldavad väävelorgaanilisi ühendeid ja isotiotsüanaate, millel on selles osas oma roll (3).

Samuti leiti, et vesikress pärsib rinnavähi arengut. Selle võib omistada köögiviljas sisalduvale ühendile fenüületüülisotiotsüanaadile. See ühend häirib valgu funktsiooni, millel on roll rinnavähi arengus (4).

Leiti, et see ühend aitab vältida suitsetajate kopsuvähki (5). Leiti, et vesikress tugevdab vähi kiiritusravi terapeutilist toimet (6).

Kress võib mängida rolli ka pärasoolevähi ennetamisel. Uuringus leiti, et Uus-Meremaa elanikkonnast, kellel oli palju sookressi, oli jämesoolevähi esinemissagedus madal (7).

2. Võib edendada südame tervist

Aruanded näitavad, et toitaineterikkad köögiviljad, nagu vesikress, kaitsevad inimesi tõenäolisemalt südamehaiguste eest (2). Uuringud näitavad, et ristõielistel köögiviljadel on üldiselt kardioprotektiivsed omadused (8).

Need rohelised lehtköögiviljad sisaldavad ka nitraate, mis soodustavad südame tervist. Toiduga saadavad nitraadid alandavad vererõhu taset ja takistavad trombotsüütide agregatsiooni. Need parandavad üksikisikute endoteeli funktsioone ja füüsilist koormust (9). Nitraadid saavutavad selle, vähendades arterite jäikust ja paksust ning nende põletikku (9).

Rottidega tehtud uuringutes võivad kressiekstraktid vähendada üldkolesterooli, triglütseriidide ja halva kolesterooli taset (10). Rohkem inimteadmisi on siiski õigustatud.

3. Mai diabeediravi

Selle väite toetamiseks pole palju uuringuid. Ühes uuringus on siiski öeldud, et kressil võib olla kasulik mõju seerumi glükoositasemele. Diabeetiliste rottidega läbi viidud uuringust selgus, et vesikressi ekstraktid võivad alandada nii seerumi kui ka seerumi kolesterooli taset. Nendel mõjudel, kui need korduvad inimestel, võib olla kasulik mõju diabeetikutele (11).

Diabeediga inimestel on ka suurem risk veresoonte häirete, sealhulgas hüpertensiooni ja neuropaatia tekkeks. Kressi lämmastikoksiid aitab seda leevendada (12).

Lämmastikoksiid võib vähendada ka teiste diabeedi komplikatsioonide riski, nagu pimedus ja jäsemete amputatsioonid (12).

4. Oskab edendada luude tervist

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?

Jah. Tegelikult on kogu taim söödav. Saate süüa selle lehti, varsi ja isegi taime lilli. Võite juured siiski kõrvale heita, kuna need ei maitse eriti hästi.

Kuidas kress maitseb?

Toores vesikress on pipramaitsega. Pärast küpsetamist saate nautida selle iseloomulikku köögiviljamaitset.

24 allikat

Stylecraze'il on ranged hankimisjuhised ja see tugineb eelretsenseeritud uuringutele, akadeemilistele uurimisasutustele ja meditsiiniliitudele. Vältime kolmanda taseme viidete kasutamist. Lisateavet selle kohta, kuidas meie sisu on täpne ja ajakohane, saate lugeda meie toimetuseeskirjadest.

• Loodusliku vesikressi (Nasturtium officinale L.) fenoolprofiil ja antioksüdatiivne potentsiaal, SpringerPlus, USA riiklik meditsiiniraamatukogu, riiklikud tervishoiuinstituudid.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4656250/

• Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach, Centers for Disease Control and Prevention.

  www.cdc.gov/pcd/issues/2014/13_0390.htm#table2_down

• Role of reactive oxygen intermediates in cellular responses to dietary cancer chemopreventive agents, Planta Medica, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/18671201

• Watercress may ‘turn off’ breast cancer signal, ScienceDaily.

  www.sciencedaily.com/releases/201009-09-1014115240.htm

• Effects of watercress consumption on metabolism of a tobacco-specific lung carcinogen in smokers, Cancer Epidemiology, Biomarkers, & Prevention, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/8634661

• Metabolic targets of watercress and PEITC in MCF-7 and MCF-10A cells explain differential sensitisation responses to ionising radiation, European Journal of Nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/30066177

• A Comparison of Risk and Protective Factors for Colorectal Cancer in the Diet of New Zealand Maori and non-Maori, Asian Pacific Journal of Cancer Prevention, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/12716290

• The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis, JRSM Cardiovascular Disease, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/27540481

• Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway, British Journal of Clinical Pharmacology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/22882425

• Effect of hydroalcoholic extracts of Nasturtium officinale leaves on lipid profile in high-fat diet rats, Journal of Ethnopharmacology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/17980985

• Effects of Hydroalcoholic Extract of Watercress (Nasturtium Officinale) Leaves on Serum Glucose and Lipid Levels in Diabetic Rats, Indian Journal of Physiology and Pharmacology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/26685512

• Say NO to disease, Oregon State University.

  extension.oregonstate.edu/sites/default/files/documents/8836/asay-no-disease-handout.pdf

• Effects of Watercress Containing Rutin and Rutin Alone on the Proliferation and Osteogenic Differentiation of Human Osteoblast-like MG-63 Cells, The Korean Journal of Physiology & Pharmacology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4146638/

• Vitamin K and bone, Clinical Cases in Mineral and Bone Metabolism, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/

• Effects of Watercress (Nasturtium nasturtium) extract on selected immunological parameters of rainbow trout (Oncorhynchus mykiss), Open Veterinary Journal, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4655775/

• Effect of Watercress (Nasturtium officinale L.) powder on performance and immune response of broilers, ResearchGate.

  www.researchgate.net/publication/262209085_Effect_of_Watercress_Nasturtium_officinale_L_powder_on_performance_and_immune_response_of_broilers

• Technical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells, Journal of Leukocyte Biology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/25157026

• Nitrate ingestion: a review of the health and physical performance effects, Nutrients, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/25412154

• Moderate dose of watercress and red radish does not reduce oxygen consumption during graded exhaustive exercise, Avicenna Journal of Phytomedicine, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4110783/

• Nasturtium officinale R. Br. effectively reduces the skin inflammation induced by croton oil via glucocorticoid receptor-dependent and NF-κB pathways without causing toxicological effects in mice, Journal of Ethnopharmacology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/30339978

• What Do Specific Foods Do? University of Minnesota.

  www.takingcharge.csh.umn.edu/explore-healing-practices/food-medicine/what-do-specific-foods-do

• From chemo-prevention to epigenetic regulation: The role of isothiocyanates in skin cancer prevention, Pharmacology & Therapeutics, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/29890115

• Madala süsivesikusisaldusega dieediteraapia mõjud ülekaalulistel ja autoimmuunse türeoidiidiga katsealustel: võimalik sünergism ChREBP-ga, ravimidisain, arendus ja teraapia, USA meditsiiniraamatukogu, riiklikud tervishoiuinstituudid.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC5028075/

• Kaalium ja teie CKD dieet, Riiklik Neerude Fond.

  www.kidney.org/atoz/content/potassium