Watercress
Description
Watercress, a perennial cress that often grows in clear water, the Rorippa Nasturtium officinale.
The small, green leaves of watercress are often used as a salad, and are a very good source of provitamin A carotenoids, vitamin C and vitamin K, as well as a good source of folic acid.
Available throughout the year.
This herb has approval status by the German Commission E for catarrh.
References:
Blumenthal, M (Ed.): The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. American Botanical Council. Austin, TX. 1998.
Caloric Content
| 1 | |
| Calories: | 2 |
| Protein: | .39 gm |
| Carbohydrates: | .22 gm |
| Fiber: | .12 gm |
| Total fats: | .02 gm |
| Saturated fats: | .005 gm |
| Unsaturated fats: | .007 gm |
| Cholesterol: | 0 mg |
1. 1/2 cup chopped, 17 grams
Vitamin Content
| 1 | USRDA | |
| Vitamin A: | 799 | 5000 IU |
| Thiamine: | - | 1.7 mg |
| Vitamin B-2: | .020 | 1.7 mg |
| Vitamin B-6: | .022 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .034 | 20 mg |
| Pantothenic Acid: | .053 | 10 mg |
| Folic acid: | - | 400 mcg |
| Vitamin C: | 7.3 | 60 mg |
| Vitamin E: | - | 30 IU |
1. 1/2 cup chopped, 17 grams
Mineral Content
| 1 | USRDA | |
| Calcium: | 20 | 1000 mg |
| Copper: | - | 2 mg |
| Iron: | .03 | 18 mg |
| Magnesium: | 4 | 400 mg |
| Manganese: | - | n/a mg |
| Phosphorus: | 10 | 1000 mg |
| Potassium: | 56 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 7 | n/a mg |
| Zinc: | - | 15 mg |
1. 1/2 cup chopped, 17 grams
Amino Acid Content
| 1 | |
| Tryptophan: | .005 gm |
| Threonine: | .023 gm |
| Isoleucine: | .016 gm |
| Leucine: | .028 gm |
| Lysine: | .023 gm |
| Methionine: | .003 gm |
| Cysteine: | .001 gm |
| Phenylalanine: | .019 gm |
| Tyrosine: | .011 gm |
| Valine: | - gm |
| Arginine: | .03 gm |
| Histidine: | 4 gm |
| Alanine: | - gm |
| Aspartic acid: | 10 gm |
| Glutamic Acid: | 56 gm |
| Glycine: | - gm |
| Proline: | 7 gm |
| Serine: | - gm |
1. 1/2 cup chopped, 17 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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