Are you looking for a kind of vegetables that is rich in nutrients? Watercress is the answer! It is green leafy green vegetable that has a lot of health benefits. This vegetable has small and round leaves. Its stems are also edible and have a peppery flavor. Surprisingly, watercress has ever been considered as a weed in UK, but now it is grown in watery beds all over the world. Read Health Benefits of Liver Soup and Health Benefits of Chinese Noodles for other Chinese food recipes.
Impressive health benefits of Chinese watercress soup
Rich in vitamin K
Watercress is very good for diet as it islow in calories but amazingly rich in nutrients. Surprisingly, watercress isconsidered as the 1st rank of Powerhouse Fruits and Vegetables in USCenters for Disease Control. In a cup of watercress (34 grams), it contains:
- 4 calories
- 0.4 gr of carbs
- 0.8 gr of protein
- 0 gr of fat
- 0.2 gr of fibers
- 22% of vitamin A
- 24% of vitamin C
- 106% of vitamin K
- 4% of calcium
- 4% of manganese
If you take a look at the percentage of vitamin K, you can see that it exceeded 100%. Watercress is very rich in vitamin K, which is very beneficial for blood clotting and maintaining healthy bones.
Besides, watercress is also rich in vitaminE, thiamine, riboflavin, vitamin B6, folate, sodium, potassium and copper.
High level of antioxidant
Antioxidant is very powerful in fightingthe risk of chronic diseases. Do you know that watercress is rich inantioxidant? It is packed with antioxidants that are best for preventing celldamage caused by free radicals.
Its high amount of antioxidants is verygood for preventing chronic diseases, such as cancer, diabetes and heartdisease.
Watercress is rich in phytochemicals,compounds that are beneficial for reducing the risk of some types of cancer.Moreover, watercress is also containing glucosinolates that are changed intoisothiocyanates when they are cut. Isothiocyanates contain chemicals, such assulforaphane and phenethyl isothiocyanate that may protect your body againstcancer. They do this by protecting healthy cells from being damaged.
Isothiocyanates in watercress can also beused to prevent colon, lung, skin and prostate cancers.
Rich in vitamin C
Watercress has 15 mg of vitamin C per cup(34 grams). This amount of vitamin C is beneficial for boosting your immunesystem. Lack of vitamin C is related to decreased immune system and increasedinflammation.
Enhance the function of thyroid gland
Watercress is believed to have beneficialeffect for your thyroid health. It is effective for decreasing the productionof hormone and it is best eaten when it is raw.
Good for cardiovascular health
With its rich nutrients, watercress hasmany metabolites that are helpful to lower the risk of some chronic diseases.Watercress is trusted to have a beneficial effect in lessening LDL or badcholesterol. By doing so, the risk of cardiovascular diseases, such asarterioscleriosis and heart diseases, is lowered.
Good for pregnancy
Watercress is rich in folate and it is important for the embryo’s health and development. It is considered good to consume at least 400 mcg of folate daily for pregnant women. By doing so, it is proven to reduce the possibility of neural tube deficiency. You may check Benefits of Yellow Moong Dal and Benefits of Catfish during Pregnancy.
How to make an impressive Chinese watercress soup
Watercress can be enjoyed by cooking it ina soup. One of the famous dishes using watercress is Chinese watercress soup.It is very popular among Chinese food stalls, especially in Singapore. Here isthe recipe of Chinese watercress soup by using pork ribs. This recipe iswritten by Yvonne Oh.
You will need:
- 1 bunch of watercress – trimmedand washed
- 300 gr of pork ribs
- 6-8 dried red dates
- 1 carrot – peeled and cut intopieces
- 6-8 dried oysters
- 3 tbsp. of goji berries
- 2 honey dates
- 20 gr of dried anchovies –rinsed
- 6-7 cups of water
How to make it:
- Boil pork ribs in a pot ofboiling water for about 5 minutes. This is done to remove the scum of the porkand by doing so you will get clearer soup. Rinse and set the ribs aside.
- Put all the ingredients intothe soup pot and wait until it boils. Once it is boiled, turn the stove intothe lowest heat and let it simmer for 1.5 to 2 hours. Make sure the pork ribsare soft enough.
- Add some salt according to yourtaste.
- Pork ribs can be substituted with chicken meat or chicken carcass.
- Put the watercress about an hour into cooking time if you don’t want to make the watercress turn too soft. Read Health Benefits of Watercress to know more amazing benefits of watercress.