Watercress Juice Powder
Also known as: Watercress, Nasturtium, Rorippa nasturtium-aquaticum, *Nasturtium officinale*
Overview
Watercress is a perennial plant from the Brassicaceae family, often found in aquatic environments. Rich in bioactive compounds including glucosinolates, phenolics, and flavonoids, it is consumed as a vegetable and supplement for potential health benefits. Research indicates it possesses antioxidant properties, may support cardiovascular health, and has potential anticancer effects. Numerous clinical trials, primarily of moderate quality, affirm its health-promoting characteristics, while more long-term studies are warranted to enhance understanding of its full impact on human health.
Benefits
Evidence indicates that watercress can significantly reduce DNA damage, with an 8-week trial showing a 23.9% reduction in oxidative purine DNA damage among participants. Antioxidant status is notably boosted, as demonstrated by 100% and 33% increases in plasma lutein and beta-carotene levels, respectively. Additionally, a 5-week supplementation has improved lipid profiles, specifically reducing low-density lipoprotein cholesterol levels in overweight individuals. Smokers appear to benefit more significantly, indicating population-specific efficacy. Overall, the evidence supporting watercress's health benefits is robust, particularly concerning DNA damage reduction and improvements in cardiovascular health.
How it works
The bioactive compounds in watercress, such as glucosinolates and phenethyl isothiocyanate (PEITC), activate enzymes that detoxify carcinogens and enhance overall antioxidant status. This activation involves increasing the activity of glutathione and superoxide dismutase, leading to reduced oxidative stress and protection against DNA damage. Watercress's interaction with immune and cardiovascular systems further highlights its role in reducing inflammation and improving lipid profiles.
Side effects
Watercress is generally regarded as safe when consumed as food or in supplement form. No common side effects (>5%) have been reported in clinical studies, and uncommon side effects (1-5%) were also not noted. Rare effects (<1%) were absent in research findings. Although interactions with medications metabolized by shared detoxifying enzymes may occur, documented evidence remains limited. Caution is advised for individuals with allergies to cruciferous vegetables, and pregnant or breastfeeding women should consult healthcare providers before use due to insufficient research in these populations.
Dosage
Clinical studies suggest consuming 50-85g of raw watercress daily for beneficial effects, specifically 85g demonstrated significant improvements over an 8-week period. While no maximum safe dose is established, higher intakes (>100g/day) lack extensive study. Consistent daily consumption appears to be beneficial, and watercress can be consumed in various forms such as raw, juiced, or as standardized extracts. Factors enhancing absorption include the presence of healthy fats in the diet.
FAQs
Is watercress safe to consume?
Yes, watercress is generally safe when eaten as part of a diet, but consult healthcare providers if you have allergies or specific health concerns.
How should watercress be taken?
Daily consumption is advised; specific timing isn't crucial. Regular intake maximizes benefits.
What results can I expect from using watercress?
Users may see reduced DNA damage, improved antioxidant status, and potential enhancements in lipids and cancer prevention.
Are there any misconceptions about watercress?
Some believe it is a cure-all, but its benefits are best realized as part of a broader healthy lifestyle.
Research Sources
- https://www.science.gov/topicpages/w/watercress+nasturtium+officinale – This resource discusses the health benefits associated with the consumption of *Nasturtium officinale*, particularly its antioxidant properties and potential in preventing chronic diseases through dietary inclusion.
- https://pubmed.ncbi.nlm.nih.gov/17284750/ – A study demonstrating the effects of watercress supplementation on DNA damage reduction within lymphocytes, indicating its role in enhancing antioxidant levels and fighting oxidative stress.
- https://www.arcjournals.org/pdfs/ijmpnp/v5-i3/2.pdf – This paper systematically reviews clinical trials regarding watercress's functional food properties, highlighting its protective effects against DNA damage and potential anticancer activities.
- https://pubmed.ncbi.nlm.nih.gov/33507592/ – Research indicating that watercress extract positively influences lipid profiles and reduces markers of lipid peroxidation in subjects with health challenges.
- https://www.researchgate.net/publication/332037542_Can_Medicinal_Properties_of_Watercress_be_Relevant_to_Human_Health_A_Systematic_Review_Based_on_Preclinical_Study_In_vivo – A systematic review evaluating the medicinal properties of watercress and its relevant implications for human health based on various preclinical studies, reinforcing its potential health benefits.
