Pistia stratiotes , otherwise called Jalkumbhi, is an amphibian plant, stoloniferous, drifting on lakes, streams, and stale water lakes and in lime-rich water, all through India. It is conveyed in the tropical and subtropical area of Asia, Africa, and America. Four assortments are recognized. The Indian assortment is known as var. cuneta. It is spread by seeds or all the more quickly by stolons. It shapes a thick tangle on the water surface and causes genuine stopping up on conduits. It is additionally answerable for harboring mosquito hatchlings, which convey the filarial parasites. It blossoms in hot season and natural products show up after the downpour.

watercress benefits

1. Watercress Benefits in Chronic Diseases

Watercress is full of plant compounds known as antioxidants that shield towards cell harm brought on by free radicals, that are dangerous molecules that lead to oxidative stress.

Oxidative stress has been related to a number of chronic diseases together with diabetes, cancer and heart problems .

Fortunately, diets excessive in antioxidant-rich meals like watercress will help shield towards oxidative stress, which can decrease your threat of those illnesses.

One research on the antioxidant compounds in 12 totally different cruciferous greens discovered over 40 unique flavonoids, a sort of plant chemical, in watercress .

In reality, watercress outperformed all different greens on this research when it comes to whole quantity of phenols and the power to neutralize free radicals (1Trusted Source).

What’s extra, research have linked the antioxidants in watercress to a lower risk of most cancers, diabetes and coronary heart illness.

2. Contains Compounds That May Prevent Certain Types of Cancer

Because watercress(Jalkumbhi) is excessive in phytochemicals, it might scale back your risk of developing sure kinds of cancer.

Watercress (Jalkumbhi) and different cruciferous vegetables include glucosinolates, that are activated to compounds known as isothiocyanates once they lower with a knife or chewed.

Isothiocyanates embody chemicals similar to sulforaphane and phenethyl isothiocyanate .

These compounds defend towards cancer by safeguarding healthy cells from harm, inactivating carcinogenic chemicals and blocking the expansion and unfold of tumors.

Isothiocyanates present in watercress have been proven to stop colon, lung, prostate and pores and skin cancers .

Additionally, analysis demonstrates that the isothiocyanates and sulforaphane present in watercress suppress the expansion of breast cancer cells

3. Mineral and Vitamin K Contents Protect Against Osteoporosis

Watercress(Jalkumbhi) accommodates many minerals essential for bone well being, together with calcium, magnesium, potassium and phosphorus .

Though calcium is well-known for its results on bone well being, magnesium, vitamin K and potassium additionally play vital roles.

A balanced food plan excessive in nutrient-dense greens is correlated with a constructive impact on bone well being .

Additionally, one cup (34 gm) of watercress (Jalkumbhi) gives greater than 100% of the RDI for vitamin K .

Vitamin K is a element of osteocalcin, a protein that makes up healthy bone tissue and helps regulate bone turnover.

In one research, folks with the best consumption of vitamin K had been 35% much less prone to expertise a hip fracture than folks with the bottom consumption.

4. Boosts Immune Function Thanks to High Vitamin C Levels

Watercress (Jalkumbhi) incorporates 15 mg of vitamin C per cup (34 gm), which is 20% of the RDI for ladies and 17% for males.

Vitamin C is famend for its helpful results on immune well being. Deficiency in vitamin C has been linked to decreased immune perform and elevated inflammation.

Vitamin C boosts your immune system by growing the production of white blood cells that fight infections.

Though research within the common inhabitants haven’t conclusively proven that vitamin C decreases your risk of the widespread chilly, it does cut back the period of signs by 8%

5. Watercress Benefits in Weight Loss

Though it hasn’t been studied particularly, watercress (Jalkumbhi) might have advantages for weight loss management as properly.

It’s a particularly nutrient-dense meals — one cup (34 grams) incorporates solely 4 energy however gives a number of vital vitamins.

If you’re making an attempt to reduce weight, adding this nutritious, low-calorie vegetable to your food plan is definitely worth a attempt.

6. Dietary Nitrates May Enhance Athletic Performance

Vegetables within the Brassicaceae family include excessive levels of dietary nitrates.

Nitrates are compounds discovered naturally in meals similar to beets, radishes and leafy green vegetables like watercress(Jalkumbhi).

They loosen up your blood vessels and improve the quantity of nitric oxide in your blood, which can enhance exercise efficiency .

What’s extra, dietary nitrate lowers resting blood pressure(BP) and reduces the quantity of oxygen wanted throughout exercise, which can improve exercise tolerance.

Several research on dietary nitrates from beets and different vegetables have demonstrated improved exercise efficiency in athletes .

However, a small research in healthy people taking 100 gm of watercress(Jalkumbhi) every day for seven days found that watercress(Jalkumbhi) elevated carbon dioxide manufacturing throughout exercise, which can have a negative influence on efficiency.

While a substantial quantity of analysis signifies that dietary nitrates could improve train efficiency, conclusive proof that watercress improves athletic efficiency is missing.

7. Rich in Carotenoids and Vitamin C, Which May Protect Eye Health

Watercress (Jalkumbhi) incorporates lutein and zeaxanthin, that are antioxidant compounds within the carotenoid family.

Numerous research have proven that lutein and zeaxanthin are important for eye well being.

In specific, they defend your eyes towards harm from blue light.

Lutein and zeaxanthin have also been linked to a decrease risk of creating age-related macular degeneration and cataracts.

Furthermore, the vitamin C in watercress is related to a lower risk of creating cataracts as nicely.

8. Versatile Addition to Any Meal

Watercress(Jalkumbhi) can be utilized in all kinds of dishes.

However, to get essentially the most advantages from its energetic antioxidant compounds, it’s greatest eaten raw or lightly steamed.

Here are some simple methods so as to add watercress to your food plan:

• Sprinkle it in your salad.
• Stir it into your soup close to the tip of cooking.
• Use it to exchange lettuce in a sandwich.
• Turn it into pesto by mixing it with garlic and olive oil.
• Serve it with eggs.
• Use it to prime any dish.