Watercress might be a great source of preventive and therapeutic measures for non-communicable diseases due to the antioxidant- and bioactive-compound-rich content. Its nutrients, like vitamin C, beta-carotene, glucosinolates, and folate, contribute to the reduction of oxidative stress and inflammation, which are the main causes of cardiovascular disease, diabetes, cancer, and chronic respiratory diseases. Drinking water can also improve your lipid profile, reduce your LDL cholesterol and triglycerides, help blood sugar control, and lessen lung inflammation and fibrosis.One of the main methods cancer cells lose is the possibility to reproduce. Glucosinolate-derived compounds, such as PEITC, have been found to be very effective in anticancer activities, on the other hand, by stopping cancer cell growth and helping apoptosis. Inflammation can be toned down by antioxidant systems and watercress extracts, and fresh leaves can do it, as they are also supported by immune and respiratory organs. These were the concise suggestions of the clinical study done on humans.
How watercress supports heart health , blood sugar control, and cancer prevention
Non-communicable diseases (NCDs), for instance, heart disease, diabetes, cancer, and chronic respiratory illnesses, are after-effects of a combination of genetic, lifestyle, and environmental factors, and they dominate the death statistics worldwide. These diseases are largely attributable to unhealthy behaviours such as eating habits, lack of physical activity, smoking, and excessive alcohol consumption. Hence, the demand for foods beneficial in disease prevention or management is rapidly gaining popularity. The proof that watercress is a suitable functional food for the prevention and treatment of major NCDs has been brought by the research published byPubMed Central.
Effects of watercress on cardiovascular diseases
CVDs arise over time due to complex interaction of a variety of factors that includes metabolic changes, oxidative stress, and low-grade systemic inflammation. Various key metabolites, inflammatory proteins, and molecular signalling pathways lead to endothelial dysfunction, atherosclerosis, and hypertension in this disease. Oxidative stress and inflammatory mediators such as nuclear factor-kappa B (NF-κB), activator protein-1 (AP-1), chemokine (C-C motif) ligand 2 (CCL2), and p66Shc are the main players in vascular injury, whereas disturbed amino acid metabolism, gut-derived metabolites, and WNT/β-catenin signalling further elevate cardiovascular risk.Evidence from animal and human studies suggests that watercress might become a source of protection against cardiovascular diseases thanks to its antioxidant, anti-inflammatory, and lipid-modulating properties.Essentially, the first thing that comes to mind is that flavonoids are the main components of watercress, especially one of them—rutin; thus, they play a major role in the antioxidant (SOD, GSH, Nrf2) capacity, they have the ability to relieve oxidative stress (MDA), lower inflammation (CRP, NF-κB) and improve lipid profiles by reducing LDL cholesterol and triglycerides. It is worth mentioning that the positive effects of the prevention of oxidative stress, the improvement of metabolic biomarkers, and the modulation of immune responses are demonstrated by both fresh watercress and their extracts, thereby revealing their potential in cardiovascular disease prevention and therapy.
Effects of watercress on cancer
Cancer arises when an organ of the body does not follow the typical cellular growth, splitting, and death pattern, which is a result of genetic and epigenetic changes, and so the cancer cells are able to grow, invade the areas surrounding, and metastasise. Besides that, cancer progression is fuelled by various mechanisms such as angiogenesis, immune evasion, metabolic reprogramming, and interactions with the tumour microenvironment.There are both preclinical and clinical studies showing that watercress has the most potent anticancer properties, which are mainly attributed to the isothiocyanates of watercress, especially phenethyl isothiocyanate (PEITC). Watercress and its components interfere with cancer cell proliferation, reduce DNA damage, suppress invasion, and induce apoptosis via mitochondrial and caspase-dependent pathways. The research in breast, liver, melanoma, lung, and colorectal cancer models reveals that the compounds are only toxic to cancer cells and do not damage normal cells. Furthermore, sophisticated delivery systems such as nanoparticles and nanoliposomes have a significant effect on the bioavailability and anticancer performance of watercress components. Hence, watercress is a source of functional food and a safe and effective cancer prevention and therapy strategy.
Effects of watercress on diabetes
Diabetes mellitus is a long-term situation that results from the body’s failure to produce or use insulin properly and that leads to chronic high blood sugar, oxidative stress, and inflammation, which cause damage to multiple organs. Besides medication, diet is very important in the management of diabetes, and plant-derived bioactive compounds have been very effective in this respect.Various animal and human studies have proven that watercress contributes to the improvement of blood glucose control, insulin secretion, and lipid profiles along with the decrease in oxidative stress. The components of watercress facilitate insulin signalling pathways, enhance antioxidant enzyme activity, and support the regulation of genes related to glucose uptake and metabolism. There is both experimental and clinical evidence of reductions in fasting glucose, HbA1c, cholesterol, triglycerides, and impairment markers of liver and kidney. To sum up, watercress is a potential new source of functional food or a supportive dietary intervention tool for diabetes prevention and management.
Effects of watercress on respiratory diseases
Chronic respiratory diseases such as COPD and asthma are caused by the inflammation of the airways, the production of free radicals, and the damage of the lung tissues. Structural changes in the lungs as a result of the above conditions are the main reasons for the breathing difficulties and reduced lung function. COPD is the disease with mostly irreversible airway obstruction, whereas asthma is characterised by reversible airway narrowing that can be alleviated by reducing inflammation and avoiding allergens. Research on animals and humans reveals that watercress may be a source of protection against chronic respiratory diseases with its potent antioxidant and anti-inflammatory substances.Excess inflammatory substances and free radicals in the lungs are reduced by watercress extracts, as per the results of experiments on animals, together with the alleviation of fibrosis and also the improvement of antioxidant enzyme activity. In the case of humans, a study conducted on patients with asthma revealed that the consumption of both watercress and the standardised extract leads to the reduction of oxidative stress markers and the improvement of the antioxidant capacity. Thus, the findings from the different studies conducted imply that watercress can be a source of oxygen for the lungs and a great complement to the diet in the prevention and treatment of chronic respiratory diseases.The research reveals that watercress is a powerful preventive agent and a valuable therapeutic resource for non-communicable diseases, mainly cardiovascular diseases, diabetes, cancer, and chronic respiratory disorders. The plant’s abundance of bioactive compounds, such as glucosinolates, isothiocyanates, flavonoids, vitamins, and minerals, is the reason for its antioxidant, anti-inflammatory, metabolic, and chemoprotective effects.Preclinical and clinical studies on animals and humans, respectively, provide plenty of evidence that watercress can normalise lipid profiles, improve insulin sensitivity, lower oxidative stress, and regulate inflammation. The studies also demonstrate that watercress exhibits selective anticancer properties whereby the inhibition of cancer cell growth is achieved along with the protection of normal cells. Hence, these findings position watercress as a potential source of functional food and a beneficial dietary adjunct for NCD risk reduction and maintenance of health in the long run.
Watercress soup recipe
Ingredients
- 3 tablespoons butter
- 2 cups white or yellow onion, chopped
- Salt
- 1 cup white wine, chicken stock, or vegetable stock (wine or veg stock for vegetarian version)
- 1 pound potatoes, peeled and cut into chunks
- 6 cups water
- 6 cups fresh watercress, about 1/2 pound, chopped, stems included
- 1/2 teaspoon black pepper
- About 6 tablespoons sour cream, stirred in, or for garnish
Steps for soupCook the onions in the melted butterCook the onions in the melted butter by heating the butter in a big pot until it foams. After that, add the onions and cook them over medium heat for about five minutes, or until they are soft and transparent. As the onions cook, salt them.Add the wine and potatoes and simmerBring to a boil after adding the potatoes, water, and wine (or stock). Reduce the temperature to low. Simmer the potatoes for about 30 minutes, covered, until they are soft.Add the watercressAdd the watercress to the pot. Stir well and cook for 2 more minutes.Puree the soupAfter turning off the heat, use an immersion blender to purée the soup. Pour the soup into a conventional blender in batches if you don’t have an immersion blender, then transfer the blended soup to a clean pot.When mixing heated liquids, take extreme caution.(Disclaimer: This article offers general information and is not a replacement for medical guidance. If you have health conditions, or specific dietary needs, it’s best to speak to a healthcare professional before making changes to your diet.)