Eat a colorful variety of fruits and vegetables every day!

Wednesday, March 06, 2024

Health benefits of Watercress

Reports published in American Journal of Clinical Nutrition by the University of Ulster Scientists reveal that 'eating watercress daily can significantly reduce DNA damage to blood cells which is considered an important trigger in the development of cancer'.

A prominent member of the cabbage family, watercress is one of the oldest leaf vegetables consumed by human beings. Watercress is botanically related to garden cress and mustard, all of them known for their natural peppery tangy flavor.

This rich flavored green leafy vegetable is store house of many phytonutrients that have health promotional and disease prevention properties.
  • One of the very low calorie green leafy vegetables (11 kcal per 100 g raw leaves) and very low in fats; recommended in cholesterol controlling and weight reduction programs.
  • Cress leaves and stems contain gluconasturtiin, a glucosinolate compound that gives peppery flavor. Research studies suggest that the hydrolysis product of gluconasturtiin, 2-phenethyl isothiocyanate (PEITC), is believed to be cancer preventing by inhibition of phase I enzymes (mono-oxygenases and cytochrome P450s).
  • Fresh cress has more concentration of ascorbic acid (vitamin C) than some of fruits and vegetables. 100 g of leaves provide 47 mg or 72% of RDA of vitamin C.  As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.
  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
  • Cress is also excellent source of vitamin-A and flavonoids anti-oxidants like ß carotene, lutein and zeaxanthin.
  • It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
  • It is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.
Regular inclusion of cress in the diet is found to prevent osteoporosis, anaemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.

Search for watercress seeds

  1. Watercress Nutrition Facts
    Amount Per 1 cup, chopped (34 g)
    Calories 4

  2. % Daily Value*
    Total fat 0 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 14 mg0%
    Potassium 112 mg3%
    Total Carbohydrate 0.4 g0%
    Dietary fiber 0.2 g0%
    Sugar 0.1 g
    Protein 0.8 g1%
    Vitamin A21%Vitamin C24%
    Vitamin B-60%Vitamin B-120%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  3. Sources include: USDA

Monday, March 04, 2024

Bok choy

Bok choy is one of the best sources of potassium, which helps build muscle and keep blood pressure low. It's also packed with vitamin A, which strengthens the immune system by increasing white-blood-cell activity and the body's response to toxins. 

How To Eat It: Chop up and braise the lower, white portion of the stems in chicken or vegetable broth and sesame oil. Add leaves after two minutes, and cook another one to two minutes.

Bok Choy With Green Garlic & Toasted Almonds

  • 2 tablespoon olive oil
  • 1 bunch chopped green garlic, white and green parts
  • 1 lb bok choy or other Asian green, rinsed, quartered and chopped (depending on size)
  • 1/2 teaspoon sesame oil
  • Salt to taste
  • 1/2 cup chopped almonds

  1. Heat olive oil in a large sauté pan on medium high heat.
  2. Add garlic, then bok choy.
  3. Sprinkle with sesame oil and salt.
  4. Cover, and let the baby bok choy cook down for approximately 3 minutes.
  5. (Like spinach, when cooked, the bok choy will wilt a bit.)
  6. Remove cover. Lower heat, stir and let cook for a minute or two longer, until the bok choy is just tender.
  7. Remove from heat.
  8. In a heavy pan over medium heat, warm almonds.
  9. Toss almonds regularly to prevent burning.
  10. Remove from heat when browning lightly and fragrant.
  11. Gently mix almonds in with greens and serve.

Thursday, February 15, 2024


While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA).

Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

Persian or English walnut, Juglans regia
Nutritional value per serving
Serving size100 grams
Energy2,738 kJ (654 kcal)
- Starch0.06
- Sugars2.61
  - Lactose0
- Dietary fiber6.7
- saturated6.126
- monounsaturated8.933
- polyunsaturated47.174
Vitamin A equiv.1 μg (0%)
Vitamin A20 IU
- beta-carotene12 μg (0%)
lutein and zeaxanthin9 μg
Thiamine (vit. B1)0.341 mg (30%)
Riboflavin (vit. B2)0.15 mg (13%)
Niacin (vit. B3)1.125 mg (8%)
Pantothenic acid (B5)0.570 mg (11%)
Vitamin B60.537 mg (41%)
Folate (vit. B9)98 μg (25%)
Vitamin B120 μg (0%)
Vitamin C1.3 mg (2%)
Vitamin D0 μg (0%)
Vitamin D0 IU (0%)
Vitamin E0.7 mg (5%)
Vitamin K2.7 μg (3%)
Calcium98 mg (10%)
Iron2.91 mg (22%)
Magnesium158 mg (45%)
Manganese3.414 mg (163%)
Phosphorus346 mg (49%)
Potassium441 mg (9%)
Sodium2 mg (0%)
Zinc3.09 mg (33%)
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database