A Cosa Serve Il Crescione D'acqua? 8 Vantaggi Impressionanti

2024 Autore: Cecilia Ryder | [email protected]. Ultima modifica: 2023-12-17 14:21

Il crescione è un ortaggio delle crocifere. Come le altre verdure della sua famiglia, il crescione è un concentrato di vari nutrienti. Alcuni credono addirittura che fosse un alimento base nelle diete dei soldati romani.

Il crescione è ricco di potenti polifenoli che eliminano i radicali liberi e combattono le malattie croniche (1). In effetti, potrebbe essere tra gli alimenti più sani che puoi aggiungere alla tua dieta. In questo post, abbiamo discusso i vari modi in cui il crescione può promuovere e nutrire la tua salute e il tuo benessere.

Sommario

• Qual è il profilo nutrizionale del crescione?
• Quali sono i benefici per la salute del crescione?
• Come incorporare il crescione nella vostra dieta
• Quali sono i potenziali effetti collaterali del crescione?

Qual è il profilo nutrizionale del crescione?

Il crescione è un ortaggio nutriente. I Centri statunitensi per il controllo e la prevenzione delle malattie classificano il crescione al numero uno nell'elenco dei prodotti ortofrutticoli potenti (2).

Una tazza di crescione (34 grammi) contiene solo 4 calorie. Contiene vitamina K (un enorme 106% della RDA), vitamina C (24% della RDA) e vitamina A (22% della RDA). Gli altri nutrienti offerti da questo ortaggio sono elencati nella tabella sottostante.

Nutriente	Unità	1 Valore per 100 g	1 tazza, tritata = 34,0 g	1 rametto = 2,5 g	10,0 rametti = 25,0 g
acqua	g	95.11	32.34	2.38	23.78
Energia	kcal	11	4	0	3
Proteina	g	2.3	0.78	0,06	0,57
Lipidi totali (grassi)	g	0.1	0,03	0	0,03
Carboidrati, per differenza	g	1.29	0.44	0,03	0.32
Fibra, dietetica totale	g	0,5	0.2	0	0.1
Zuccheri, totali	g	0.2	0,07	0,01	0,05
						mg	120	41	3	30
Ferro, Fe	mg	0.2	0,07	0,01	0,05
Magnesio, Mg	mg	21	7	1	5
Fosforo, P	mg	60	20	2	15
Potassio, K	mg	330	112	8	82
Sodio, Na	mg	41	14	1	10
Zinco, Zn	mg	0.11	0,04	0	0,03
						mg	43	14.6	1.1	10.8
Tiamina	mg	0,09	0.031	0.002	0.022
Riboflavina	mg	0.12	0.041	0.003	0,03
Niacina	mg	0.2	0,068	0.005	0,05
Vitamina B-6	mg	0.129	0.044	0.003	0.032
Folato, DFE	µg	9	3	0	2
Vitamina A, RAE	µg	160	54	4	40
Vitamina A, UI	IU	3191	1085	80	798
Vitamina E (alfa-tocoferolo)	mg	1	0.34	0,03	0.25
Vitamina K (fillochinone)	µg	250	85	6.2	62.5

Fonte: database nazionale dei nutrienti USDA, crescione, crudo

Quali sono i benefici per la salute del crescione?

Il crescione è ricco di isotiocianati che possono aiutare a prevenire il cancro e aumentare l'immunità. I nitrati nel vegetale favoriscono la salute del cuore e possono anche migliorare le tue prestazioni fisiche. Altre sostanze nutritive in questo vegetariano possono aiutare a prevenire l'osteoporosi e aiutare il trattamento del diabete.

1. Può aiutare la prevenzione del cancro

Il crescione combatte le specie reattive dell'ossigeno, aiutando così nella prevenzione del cancro. Le verdure crocifere, compreso il crescione, contengono composti organosolforici e isotiocianati che svolgono un ruolo in questo senso (3).

È stato anche scoperto che il crescione sopprime lo sviluppo del cancro al seno. Questo potrebbe essere attribuito al feniletilisotiocianato, un composto nel vegetale. Questo composto interferisce con la funzione di una proteina che svolge un ruolo nello sviluppo del cancro al seno (4).

Questo composto è stato anche trovato per aiutare a prevenire il cancro ai polmoni nei fumatori (5). È stato anche scoperto che il crescione aumenta gli effetti terapeutici della radioterapia contro il cancro (6).

Il crescione può anche svolgere un ruolo nella prevenzione del cancro del colon-retto. In uno studio, è stato riscontrato che un gruppo di popolazione neozelandese con un'elevata assunzione di crescione ha bassi tassi di cancro del colon-retto (7).

2. Può promuovere la salute del cuore

I rapporti suggeriscono che le verdure ricche di nutrienti, come il crescione, hanno maggiori probabilità di proteggere le persone dalle malattie cardiache (2). Gli studi dimostrano che le verdure crocifere, in generale, hanno proprietà cardioprotettive (8).

Queste verdure a foglia verde contengono anche nitrati, che promuovono la salute del cuore. I nitrati alimentari abbassano i livelli di pressione sanguigna e prevengono l'aggregazione piastrinica. Migliorano la funzione endoteliale e la prestazione fisica negli individui (9). I nitrati ottengono questo risultato riducendo la rigidità e lo spessore arterioso e la loro infiammazione (9).

Negli studi sui ratti, gli estratti di crescione possono ridurre i livelli di colesterolo totale, trigliceridi e colesterolo cattivo (10). Tuttavia, sono garantiti più studi sull'uomo.

3. Può aiutare il trattamento del diabete

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?

Sì. In effetti, l'intera pianta è commestibile. Puoi mangiare le sue foglie, i suoi steli e persino i fiori della pianta. Puoi scartare le radici, però, poiché non hanno un ottimo sapore.

Che sapore ha il crescione?

Il crescione crudo ha un sapore piccante. Una volta cotto, puoi goderti il suo caratteristico sapore vegetale.

24 fonti

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