Watercress is a source of iron providing 2.2mg iron per 100g (16% RDA) and 13% of the RDA per 80g portion. Watercress is also rich in vitamin C, which is known to increase the absorption of non-haem iron.
Does watercress have more iron than spinach?
Watercress is loaded with Vitamin K, it contains four times more beta-carotene and vitamin A than apples, tomatoes and broccoli, more vitamin C than oranges, more calcium than whole milk, more vitamin E than broccoli and more iron than spinach.
What is watercress rich in?
Watercress is rich in potassium, which is one of the most important minerals in your body. Potassium helps your body regulate your heartbeat, salt levels, blood pressure, and even the health of your bones.
Nutrition
- Vitamin A.
- Vitamin C.
- Vitamin K.
- Potassium.
- Calcium.
- Beta-carotene.
- Carotenoids.
- Magnesium.
Which vegetables are high in iron?
- Spinach.
- Sweet potatoes.
- Peas.
- Broccoli.
- String beans.
- Beet greens.
- Dandelion greens.
- Collards.
What happens if you eat too much watercress?
When taken by mouth: Watercress is LIKELY SAFE in the amounts found in food. Watercress is POSSIBLY SAFE when taken by mouth in amounts used in medicine, short-term. When it is used long-term or in very large amounts, watercress is POSSIBLY UNSAFE and can cause damage to the stomach.
Is watercress good for anemia?
Watercress help prevents anemia: Not only is watercress high in iron, it also teams with vitamin C, which is necessary for the absorption of iron. Without adequate levels of vitamin C, it is possible to become anemic due to lack of iron absorption, even if you have sufficient iron intake.
Is it safe to eat watercress everyday?
You can eat watercress everyday and, as watercress is sold in all supermarkets, it’s easy to get your nutritional top-up! Watercress (nasturtium officinale) is a superfood; we already know that watercress is rich in vitamins, containing over 50 vital vitamins and minerals.
Which is healthier spinach or watercress?
Spinach is richer not only in vitamins but in minerals as well. Spinach has 15 times more iron, five times more zinc, and nearly four times more magnesium than watercress. Spinach is also richer in potassium, copper and contains higher levels of sodium.
Is watercress good for your blood?
Watercress also contains dietary nitrates, which boost blood vessel health by reducing inflammation and decreasing the stiffness and thickness of your blood vessels ( 21 ). Dietary nitrates have also been shown to lower blood pressure by increasing nitric oxide in your blood ( 22 ).
Which is healthier kale or watercress?
Watercress scores a whopping 1000 on the scale putting it in joint first place with kale, right at the top of the crops and way ahead of blueberries, edamame, broccoli and spinach.
What foods are iron blockers?
The following foods can interfere with iron absorption:
- tea and coffee.
- milk and some dairy products.
- foods that contain tannins, such as grapes, corn, and sorghum.
- foods that contain phytates or phytic acid, such as brown rice and whole-grain wheat products.
What is the food richest in iron?
Top animal-based sources of iron include:
- red meats (beef, lamb, veal, pork, kangaroo). The redder the meat, the higher it is in iron.
- offal (liver, kidney, pate)
- poultry.
- fish or shellfish (salmon, sardines, tuna)
- eggs.
What food is very high in iron?
12 Healthy Foods That Are High in Iron
- Shellfish. Shellfish is tasty and nutritious.
- Spinach. Share on Pinterest.
- Liver and other organ meats. Share on Pinterest.
- Legumes. Share on Pinterest.
- Red meat. Share on Pinterest.
- Pumpkin seeds. Share on Pinterest.
- Quinoa. Share on Pinterest.
- Turkey. Share on Pinterest.
Is it better to eat watercress raw or cooked?
Vitamin B is another water-soluble vitamin present in high levels in watercress and this too is reduced when watercress is cooked, while minerals like potassium, phosphorus, calcium, magnesium, iron and zinc may be reduced by up to 60 to 70%. All this suggests it’s best to eat watercress uncooked.
Is watercress good for your liver?
Cruciferous vegetables (think: broccoli, cauliflower, kale, chard, mustard and collard greens, bok choy, watercress, horseradish, cabbage, and Brussels sprouts) support the liver’s ability to detoxify the many less-than-healthy things we come into contact with (hello breathing, eating, and drinking) every day.
Is watercress good for kidneys?
Watercress is suitable for all ages, except for those with kidney stones or who are at risk of kidney stones. This is because watercress contains a lot of oxalates, compounds that can cause stones to form. For this reason, it’s important not to eat too much watercress, or ask a health professional for advice.
How can I boost my iron levels quickly?
Choose iron-rich foods
- Red meat, pork and poultry.
- Seafood.
- Beans.
- Dark green leafy vegetables, such as spinach.
- Dried fruit, such as raisins and apricots.
- Iron-fortified cereals, breads and pastas.
- Peas.
What can I drink to fight anemia?
7 Iron Rich Drinks to Boost Your Hemoglobin
- Prune Juice. Dried plums, also known as prunes, are a rich source of plant-based iron.
- Beetroot Juice.
- Pea Protein Shakes.
- Spinach, Cashew, Coconut and Raspberry Smoothie.
- Pumpkin Juice.
- Mulberry Smoothie.
- Flaxseed and Sesame Smoothie.
- Beet and Orange Smoothie.
What plant is used to fight anemia?
3.3. Ethno-medicinal knowledge of plant species for anemia
| S/N | Botanical name | Part used |
|---|---|---|
| 1 | Amaranthus hybridus L. | Leaves |
| 2 | Ozoroa reticulate (Baker f.) R and A. Fern | Root |
| 3 | Uvaria acuminate Oliv. | Roots |
| 4 | Cocos nucifera L. | Roots, leaves |
What does watercress do for the body?
Providing dietary nitrates
Watercress, along with beetroot and other leafy greens, contains a very high level of dietary nitrate, which increases nitric oxide and can have positive effects on health. A 2019 study on rats showed that a high intake of dietary nitrate could lower blood pressure.
Is watercress a Superfood?
While there is no official definition for a superfood, it is generally defined as: ‘a nutrient-rich food considered to be especially beneficial for health and well-being. ‘ This most definitely describes watercress!