Kādai Kreses Der? 8 Iespaidīgi Ieguvumi

2024 Autors: Cecilia Ryder | [email protected]. Pēdējoreiz modificēts: 2023-12-17 14:21

Kreses ir krustziežu dārzeņi. Tāpat kā citas dārzeņi savā ģimenē, arī kreses ir dažādu uzturvielu spēkstacija. Daži pat uzskata, ka tas bija romiešu karavīru uztura pamatprincips.

Kreses ir pilnas ar spēcīgiem polifenoliem, kas atbrīvo no brīvajiem radikāļiem un apkaro hroniskas slimības (1). Patiesībā tas varētu būt viens no veselīgākajiem pārtikas produktiem, ko varat pievienot diētai. Šajā amatā mēs esam apsprieduši dažādus veidus, kā krese var veicināt un kopt jūsu veselību un labsajūtu.

Satura rādītājs

• Kāds ir kreses uztura profils?
• Kādi ir ūdenskreses ieguvumi veselībai?
• Kā iekļaut kreses uzturā
• Kādas ir kreses iespējamās blakusparādības?

Kāds ir kreses uztura profils?

Krese ir uzturvielām bagāts dārzenis. ASV Slimību kontroles un profilakses centrs ūdenskreses ierindo pirmajā vietā spēcīgo augļu un dārzeņu sarakstā (2).

Viena glāze ūdenskreses (34 grami) satur tikai 4 kalorijas. Tas satur K vitamīnu (milzīgi 106% no RDA), C vitamīnu (24% no RDA) un A vitamīnu (22% no RDA). Pārējās uzturvielas, ko piedāvā šis dārzenis, ir uzskaitītas zemāk esošajā tabulā.

Uzturviela	Vienība	1Vērtība uz 100 g	1 glāze sasmalcināta = 34,0g	1 zariņš = 2,5 g	10,0 zariņi = 25,0g
Ūdens	g	95.11	32.34	2.38	23.78
Enerģija	kcal	11	4	0	3
Olbaltumvielas	g	2.3	0,78	0,06	0.57
Kopējais lipīdu daudzums (tauki)	g	0.1	0,03	0	0,03
Ogļhidrāti pēc starpības	g	1.29	0,44	0,03	0,32
Šķiedra, kopēja diētiska	g	0.5	0.2	0	0.1
Cukuri, kopā	g	0.2	0,07	0,01	0,05
						mg	120	41	3	30
Dzelzs, Fe	mg	0.2	0,07	0,01	0,05
Magnijs, Mg	mg	21	7	1	5
Fosfors, P	mg	60	20	2	15
Kālijs, K.	mg	330	112	8	82
Nātrijs, Na	mg	41	14	1	10
Cinks, Zn	mg	0.11	0,04	0	0,03
						mg	43	14.6	1.1	10.8
Tiamīns	mg	0,09	0.031	0,002	0,022
Riboflavīns	mg	0.12	0,041	0,003	0,03
Niacīns	mg	0.2	0,068	0,005	0,05
B-6 vitamīns	mg	0.129	0,044	0,003	0,032
Folāts, DFE	µg	9	3	0	2
A vitamīns, RAE	µg	160	54. lpp	4	40
A vitamīns, SV	IU	3191	1085	80	798
E vitamīns (alfa-tokoferols)	mg	1	0,34	0,03	0,25
K vitamīns (filohinons)	µg	250	85	6.2	62.5

Avots: USDA Nacionālā barības vielu datu bāze, ūdenskreses, neapstrādātas

Kādi ir ūdenskreses ieguvumi veselībai?

Kresē ir daudz izotiocianātu, kas var palīdzēt novērst vēzi un uzlabot imunitāti. Dārzeņos esošie nitrāti veicina sirds veselību un var arī uzlabot jūsu fizisko sniegumu. Citas šīs vegijas uzturvielas var palīdzēt novērst osteoporozi un palīdzēt diabēta ārstēšanai.

1. Maija palīdzība vēža profilaksei

Kreses cīnās ar reaktīvajām skābekļa sugām, tādējādi palīdzot novērst vēzi. Krustziežu dārzeņi, ieskaitot kresi, satur sēra organiskos savienojumus un izotiocianātus, kuriem šajā ziņā ir nozīme (3).

Tika konstatēts, ka krese nomāc arī krūts vēža attīstību. To varētu attiecināt uz feniletil-izotiocianātu, kas ir dārzeņu savienojums. Šis savienojums traucē olbaltumvielu darbību, kurai ir nozīme krūts vēža attīstībā (4).

Tika konstatēts, ka šis savienojums arī palīdz novērst plaušu vēzi smēķētājiem (5). Tika konstatēts, ka ūdenskreses pastiprina vēža staru terapijas terapeitisko iedarbību (6).

Kresēm var būt nozīme arī kolorektālā vēža profilaksē. Pētījumā tika konstatēts, ka Jaunzēlandes iedzīvotāju grupai ar lielu ūdenskreses devu ir zems kolorektālā vēža līmenis (7).

2. Var veicināt sirds veselību

Pārskati liecina, ka uzturvielām bagāti dārzeņi, piemēram, ūdenskreses, visticamāk aizsargā cilvēkus no sirds slimībām (2). Pētījumi rāda, ka krustziežu dārzeņiem kopumā piemīt kardioprotektīvās īpašības (8).

Šīs zaļo lapu dārzeņi satur arī nitrātus, kas veicina sirds veselību. Uztura nitrāti pazemina asinsspiediena līmeni un novērš trombocītu agregāciju. Tie uzlabo indivīda endotēlija funkciju un fizisko slodzi (9). Nitrāti to sasniedz, samazinot artēriju stīvumu un biezumu, kā arī to iekaisumu (9).

Žurku pētījumos ūdenskreses ekstrakti varētu samazināt kopējā holesterīna, triglicerīdu un sliktā holesterīna līmeni (10). Tomēr ir pamatoti vairāk cilvēku pētījumu.

3. Maija diabēta ārstēšana

Lai pamatotu šo apgalvojumu, nav daudz pētījumu. Tomēr vienā pētījumā teikts, ka kreses var labvēlīgi ietekmēt glikozes līmeni serumā. Pētījumā, kas veikts ar diabētiskām žurkām, tika atklāts, ka ūdenskreses ekstrakti var pazemināt gan glikozes, gan holesterīna līmeni serumā. Šie efekti, ja tie atkārtojas cilvēkiem, var labvēlīgi ietekmēt indivīdus ar cukura diabētu (11).

Cilvēkiem ar cukura diabētu mēdz būt arī lielāks asinsvadu traucējumu risks, tostarp hipertensija un neiropātija. Slāpekļa oksīds ūdenskresē var palīdzēt to mazināt (12).

Slāpekļa oksīds var arī samazināt citu diabēta komplikāciju risku, piemēram, aklumu un ekstremitāšu amputācijas (12).

4. Var veicināt kaulu veselību

Rutin, a flavonoid found in watercress, was found to stimulate the formation of osteoblasts (cells that secrete the matrix for bone formation) (13). The vegetable was also found to stimulate bone mineralization, which is an important function to prevent osteoporosis.

The vitamin K in watercress also plays a major role in bone health. Deficiency of this nutrient has been linked to higher rates of osteoporosis and fractures (14).

5. May Boost Immune Function

In a study involving fish, watercress was found to boost immune function. The nutrients of watercress that contribute to its immune-boosting effects include vitamins A, B1, B2, and C, folic acid, iron, glucosinolates, and calcium (15).

Watercress showed similar effects in another study involving broilers. Including watercress in their diet could improve the performance and immune response of the broilers (16).

The vitamin C in the vegetable, in specific, also has beneficial effects on the immune system. 34 grams of watercress offers about 24% of the daily value of vitamin C. Vitamin C is known to boost immune function by promoting the production of white blood cells (17).

6. May Promote Athletic Performance

We have seen that watercress contains nitrates. There is some research that states that these nitrates may boost athletic performance. They relax your blood vessels and improve nitric oxide levels in the blood. This may promote athletic performance (18).

On the contrary, other research shows that watercress may have a negative impact on exercise performance (19). Hence, more research is warranted in this regard.

7. May Improve Skin Health

Watercress may help reduce skin inflammation. The use of watercress in the cutaneous inflammatory process treatment has been well documented. Interestingly, the use of watercress for treating skin inflammation may produce no adverse effects (as opposed to the conventional treatment methods) (20).

The vitamin A in watercress also contributes to skin health. It protects the skin cells from damage due to free radicals. The nutrient also boosts resistance to skin infections (21).

The isothiocyanates in watercress can prevent skin cancer too. These compounds interfere with malignant cells and restore normal cell function (22).

8. May Aid Weight Loss

Watercress is a nutrient-dense vegetable that is low in calories. Hence, one can include it in a weight loss diet. It would be a way of getting more nutrients with fewer calories.

Though there is no research citing the direct weight loss effects of watercress, you definitely can try including it in your weight loss diet.

Watercress is a humble veggie with an incredible nutrient profile. Including it in your regular diet would sure be a wise move. But how do you do it?

How To Incorporate Watercress Into Your Diet

Due to its tenderness, watercress sautés faster than most other greens. It also imparts a mild spice and tang to any dish it is added to. You can incorporate this veggie into your diet in the following ways:

• Toss it into a salad. Include watercress in your evening vegetable salad. You can also eat it along with a delectable dash of pepper.
• Add it to your wrap or sandwich. You can complement this with grilled cheese.
• Add it your breakfast omelet or egg scramble.
• Include watercress in your morning vegetable juice.

There is nothing that should stop you from eating watercress every day. But before you do that, you ought to know the potential adverse effects this vegetable may cause.

What Are The Potential Side Effects Of Watercress?

May Interfere With Thyroid Health

Most cruciferous vegetables, including watercress, contain compounds called goitrogens that may interfere with iodine metabolism. Iodine is a nutrient essential for thyroid health, and this interference may cause thyroid issues (23).

Individuals with thyroid issues may have to limit their intake of watercress (and other cruciferous vegetables) and consult their doctor.

May Aggravate Kidney Disease

Watercress contains potassium, though only in low amounts. Excess potassium may aggravate kidney disease (24). If you are dealing with kidney issues, please check with your doctor before adding watercress to your diet. Your doctor may suggest you limit consumption and even advice you on the right dosage.

Insufficient Information On Its Effects During Pregnancy And Breastfeeding

There is less information available on the safety of watercress during pregnancy and breastfeeding. Hence, please check with your doctor before you include the vegetable in your diet.

Conclusion

Now we know why watercress was a staple in the diets of Roman soldiers. Its potent antioxidants may keep diseases at bay and promote athletic performance. Adding it to your diet is quite simple. Be wary of its adverse effects, though.

Do tell us how you have liked this article. Anything else about watercress you want to know? Let us know by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

What is the right dosage of watercress?

The right dosage of watercress depends on the user’s health condition, age, and other factors. There is little information on the appropriate dosage of watercress. Your doctor can guide you better.

Can you eat watercress raw?

Yes, you can eat watercress raw, but it may taste a little bitter. You can toss raw watercress into your vegetable salad.

Can you freeze fresh watercress?

Yes, you can freeze fresh watercress. This works best if you use the veggie in a soup or a smoothie or any other cooked recipe.

Can you eat the watercress stalks?

Jā. Patiesībā viss augs ir ēdams. Jūs varat ēst tās lapas, kātiņus un pat auga ziedus. Jūs tomēr varat izmest saknes, jo tām nav lieliskas garšas.

Kāda ir kreses garša?

Neapstrādātajai ūdenskresei ir piparu garša. Kad tas ir pagatavots, jūs varat izbaudīt tā raksturīgo dārzeņu garšu.

24 avoti

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• The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis, JRSM Cardiovascular Disease, US National Library of Medicine, National Institutes of Health.

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