The Ultimate Guide to Watercress: Health Benefits, Growing Tips, and More!

2024-02-23 20:24:44
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There are abundant healthy treasures and useful food plants in nature, such as watercress, purslane, or ragha. They grow on their own because they grow in valley and water courses. They can also be planted in fertile soil, provided with adequate irrigation, and cared for so that they flourish and produce seeds. They are among the herbaceous plants that thrive in areas with a moderate climate. To warm. It needs well-drained land and sufficient sun to grow well. It is easy to cultivate and can be planted in home gardens or agricultural fields. The United States, China, India, Russia, and Turkey are among the major countries that produce watercress on a large scale.

In this context, agricultural expert Nadeem Meta explained to Al-Diyar, “The watercress needs the appropriate environmental factors such as temperature, humidity, and solar light to flower well, and its growth period from planting to harvest is usually about 90 to 110 days. It is planted in the spring or fall.” To be ready for harvesting in the summer or fall, the harvest can continue for several weeks depending on how it is planted and cared for.


He continued, “The watercress has several names due to its importance and health benefits, so it was called:

Green bean: Known by this name for its ability to cool the body and calm internal heat.

Green medicine: because it has many medical and health benefits.

Green Health: This name refers to the many health benefits that these plants provide.

Green gold: Because this plant was used in ancient times in alternative medicine in order to treat some problems that negatively affect the digestive system, the most important of which are: diarrhea, internal bleeding, hemorrhoids, and dysentery.

Green Queen: This name symbolizes the high health benefits of watercress, which is rich in antioxidants that help fight free radicals in the body, which are unstable molecules that cause cell damage and play a role in the development of many chronic diseases such as heart disease and cancer. It contains antioxidants such as vitamin C, lutein, zeaxanthin, and carotenoids, which help reduce the effect of free radicals and improve overall health.

Precious values!

In this context, nutritionist Taha Maryoud explained to Al-Diyar: “The watercress is also known as rajafa or persimmon. It is a herbaceous plant belonging to the Apiaceae family, and is famous for its many health benefits. It is a rich source of important nutritional elements and contains a wide range of vitamins and minerals.” Which promotes overall health. Here are some health benefits of watercress:

Fighting inflammation: It contains antioxidants and plant compounds that help fight inflammation in the body and reduce the risk of chronic diseases.

Promoting heart health: Potassium and magnesium contribute to improving heart health and lowering blood pressure.

Supporting healthy digestion: It promotes digestive health and improves bowel movement due to its good content of dietary fiber, and helps in preventing constipation and colon diseases.

Fortifying the immune system: It contains vitamin C and other antioxidant vitamins, which help in strengthening the immune system and fighting diseases.

He continued, “In addition to a variety of key vitamins that are essential for the health of the body, such as:

Vitamin C: It is considered a powerful antioxidant, protects the immune system and helps improve the absorption of iron from foods.

Vitamin K: plays an important role in blood clotting, and is important for bone health.

Vitamin A: Supports skin and eye health, and promotes growth and cell regeneration.

Vitamin B6: Maintains brain and nervous system functions, and helps convert food into energy.

Vitamin B9 (folic acid): It is essential for healthy growth and cell development, and is necessary during pregnancy to prevent fetal deformities.

Vitamin E: protects cells from damage resulting from oxidation and maintains skin health.

A treatment for many diseases

Maryoud explained, “The watercress has medical importance in treating some diseases, due to its unique composition, so it contributes to treating:

Diabetes: Due to its richness in dietary fiber, which helps improve the regulation of blood sugar levels, making it beneficial for diabetics.

Heart disease: It lowers blood pressure and controls blood cholesterol levels, reducing the risk of heart disease.

Arthritis: Rich in antioxidants and plant compounds that may help relieve arthritis and reduce pain.

Eye health: Watercress contains antioxidants such as lutein and zeaxanthin, which may help maintain eye health and prevent chronic eye diseases.


He added, “Watella helps in weight loss because it is low in calories. Therefore, this plant can be introduced into the diet to reduce weight without significantly increasing calories.”

Fiber: It helps increase satiety and make you feel full for a longer period of time, which reduces the desire to eat in large quantities.

Low in fat: Watercress does not contain huge levels of fat, which makes it a healthy choice for slimming.

Rich in water: Watercress contains a high percentage of water, which helps in hydrating the body and sufficiency without consuming excess calories. It contains many vitamins and minerals necessary for the body, which helps in maintaining good health during the weight loss journey.

And beauty has a share!

In parallel, Maryoud explained how to use watercress extract to freshen the skin and strengthen hair, which works to:

Skin shine: Watercress juice is believed to act as a natural skin cleanser, removes impurities and purifies the skin. It can be mixed with a little lemon juice and placed on the face for a few minutes, then rinsed with lukewarm water to obtain soft and radiant skin.

Anti-aging: Antioxidants help fight signs of aging such as wrinkles and dark spots, so watercress juice can be used as part of your skin care routine to maintain its youth.

Strengthening hair: It contains vitamins and minerals that are beneficial for hair health, such as vitamin C, potassium, and phosphorus, which makes it useful for strengthening the scalp and improving hair quality.

He concluded by saying: “Shake possesses a variety of beneficial nutrients that can help reduce the risk of developing some chronic diseases if included as part of a healthy daily diet.”

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