Watercress

Watercress

Watercress is a member of the cruciferous family of vegetables.

This naturally aquatic plant is cultivated worldwide, and can be found growing naturally in streams or other moving water.

Watercress is rich in glucosinolates and also phenethyl isothiocyanate(PEITC) and has recently been found to protect against smoke-induced lung cancer.

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Vitamin K
*Good Source of: Calcium, Manganese
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Tubers, No Eggs, No Corn, No Yeast, No Peanuts, No Citrus, No Nightshade, No Legumes, No Grains

Selecting and Storing

Store watercress in the crisper of the refrigerator. Use within 2-3 days for best results.

Nutrition Information(amounts per serving)

Serving Size: 3-cup(s) chopped WATERCRESS,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.74

Calories: 11

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.1 g	*
Saturated Fat	0.03 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.04 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	23 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	1.3 g	*
Sugars	0.2 g	*
Fiber	0.51 g	*
Protein	2.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3254.8 IU	65%
Vitamin C	43.9mg	73%
Vitamin D	0 IU	0%
Vitamin E	1 IU	3%
Vitamin B6	0.13 mg	6%
Vitamin B12	0 mcg	0%
Vitamin K	255 mg	319%
Folate	9.2 mcg	2%
Niacin	0.2 mg	1%
Riboflavin	0.12 mg	7%
Thiamin	0.09 mg	6%
MINERALS
Calcium	122.4 mg	12%
Copper	0.08 mg	4%
Iron	0.2 mg	1%
Magnesium	21.4 mg	5%
Manganese	0.25 mg	12%
Phosphorous	61.2 mg	6%
Potassium	336.6 mg	10%
Selenium	0.92 mcg	1%
Sodium	41.8 mg	2%
Zinc	0.11 mg	1%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	1952.3 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	5882.3 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).