10 Health Benefits Of Nasturtium Officinale (Watercress)

Nasturtium officinale, also known as watercress, has health benefits such as reducing inflammation and improving cardiovascular health.

Its rich content of vitamin C, vitamin K, and beta-carotene exhibit anti-inflammatory and antioxidant properties. Consuming watercress has been linked to improved blood lipid profiles and reduced risk of cardiovascular disease.

Regular consumption of watercress can also boost immune function and provide anti-cancer properties, improving the quality of life for individuals with chronic health conditions.

This article explains in details the 10 best health benefits of Nasturtium officinale.

1. Reduces dna damage

Nasturtium officinale reduces DNA damage because of its high content of sulforaphane, a powerful antioxidant and epigenetic modulator.

Sulforaphane has been shown to activate cellular detoxification pathways, leading to the removal of damaging free radicals and the inhibition of enzymes that can cause DNA mutations.

This results in reduced oxidative stress and protection against genotoxic damage, potentially reducing the risk of cancer and other chronic diseases associated with DNA damage.

2. Fights cancer cells

Nasturtium officinale fights cancer cells because it contains a unique combination of antioxidants and anti-inflammatory compounds.

The isothiocyanates present in watercress have been shown to induce apoptosis (cell death) in cancer cells, while inhibiting the growth of new blood vessels that feed tumors.

Additionally, watercress's high levels of vitamin C and beta-carotene help protect against DNA damage caused by free radicals, further supporting its anti-cancer properties.

3. Improves cardiovascular health

Nasturtium officinale improves cardiovascular health because of its potent antioxidant and anti-inflammatory properties.

The peppery green contains high levels of vitamin C, beta-carotene, and lutein, which help to protect against oxidative stress and inflammation in the blood vessels. This can help to lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular function.

Regular consumption of watercress may also help to prevent platelet aggregation and reduce blood triglycerides.

4. Lowers blood pressure

Nasturtium officinale lowers blood pressure because it is rich in nitrates, which are converted into nitric oxide in the body.

Nitric oxide helps to relax and dilate blood vessels, improving blood flow and reducing blood pressure. The potassium content in watercress also plays a role by counteracting the effects of sodium and promoting healthy blood vessel function.

This natural combination of nutrients makes watercress an effective addition to a diet aimed at managing hypertension.

5. Enhances eye health

Nasturtium officinale enhances eye health because of its high levels of lutein and zeaxanthin.

These carotenoid antioxidants are found in the retina and help protect it from damage caused by blue light and oxidative stress.

Regular consumption of watercress may reduce the risk of age-related macular degeneration and cataracts, as well as alleviate dry eyes and promote overall eye health.

6. Supports bone density

Nasturtium officinale supports bone density because it is rich in calcium and vitamin K, two essential nutrients for bone health.

The high levels of calcium help to strengthen bones by promoting the growth and mineralization of new bone tissue, while vitamin K plays a crucial role in regulating calcium metabolism and reducing the excretion of calcium from the body.

This dual benefit makes watercress an excellent addition to a diet aimed at maintaining strong bones.

7. Boosts immune system

Nasturtium officinale boosts immune system because it is rich in vitamin C and other antioxidants.

These nutrients help to neutralize free radicals that can damage cells and weaken the immune response. Additionally, watercress contains compounds called isothiocyanates, which have been shown to stimulate the production of white blood cells and activate natural killer cells, further enhancing immune function.

By incorporating watercress into your diet, you can support a healthy immune system and reduce the risk of illness and infection.

8. Aids in digestion

Nasturtium officinale aids in digestion because of its unique combination of nutrients and compounds.

Rich in vitamins A, C, and K, watercress contains antioxidants and anti-inflammatory properties that help reduce digestive inflammation and improve gut health. Its peppery flavor stimulates salivary enzymes, increasing digestion and absorption of nutrients. Additionally, watercress's high fiber content helps regulate bowel movements and prevent constipation.

Overall, incorporating watercress into your diet can support healthy digestion and alleviate digestive discomfort.

9. Detoxifies the body

Nasturtium officinale detoxifies the body because of its high concentration of glucoraphanin, a compound that has been shown to activate enzymes responsible for eliminating toxins from the body.

Watercress also contains isothiocyanates, which have been found to stimulate the production of glutathione, a powerful antioxidant that helps to neutralize free radicals and support overall detoxification processes.

Consuming watercress can help to remove heavy metals and other harmful substances from the body, promoting optimal health and well-being.

10. Promotes healthy skin

Nasturtium officinale promotes healthy skin because of its high antioxidant and anti-inflammatory properties.

Watercress contains a unique combination of vitamins A, C, and E, which help to neutralize free radicals that can damage skin cells, leading to signs of aging such as fine lines and wrinkles.

Additionally, its anti-inflammatory compounds can reduce redness and irritation, soothing acne-prone skin and promoting a smoother, brighter complexion.