Čemu Služi Potočarka? 8 Impresivnih Blagodati

2024 Autor: Cecilia Ryder | [email protected]. Zadnja promjena: 2023-12-17 14:20

Potočarka je krstasto povrće. Poput ostalih povrća u svojoj obitelji, potočarka je moćnik raznih hranjivih sastojaka. Neki čak vjeruju da je to bio osnovni sastojak prehrane rimskih vojnika.

Vodenjak je prepun snažnih polifenola koji uklanjaju slobodne radikale i bore se protiv kroničnih bolesti (1). Zapravo, mogla bi biti među najzdravijim namirnicama koje možete dodati svojoj prehrani. U ovom smo postu raspravljali o različitim načinima kako potočarka može promovirati i njegovati vaše zdravlje i dobrobit.

Sadržaj

• Koji je prehrambeni profil potočarke?
• Koje su zdravstvene prednosti potočarke?
• Kako uvrstiti potočarku u svoju prehranu
• Koji su potencijalni nuspojave potočarke?

Koji je prehrambeni profil potočarke?

Potočarka je hranjivo povrće. Američki centri za kontrolu i prevenciju bolesti stavljaju potočarku na prvo mjesto na listi moćnog voća i povrća (2).

Jedna šalica potočarke (34 grama) sadrži samo 4 kalorije. Sadrži vitamin K (nevjerojatnih 106% RDA), vitamin C (24% RDA) i vitamin A (22% RDA). Ostale hranjive sastojke koje ovo povrće nudi navedene su u donjoj tablici.

Hranjiva	Jedinica	1Vrijednost na 100 g	1 šalica, nasjeckana = 34,0g	1 grančica = 2,5g	10,0 grančica = 25,0g
Voda	g	95.11	32,34	2,38	23,78
Energija	kcal	11	4	0	3
Protein	g	2.3	0,78	0,06	0,57
Ukupni lipidi (masti)	g	0,1	0,03	0	0,03
Ugljikohidrati, različito	g	1.29	0,44	0,03	0,32
Vlakna, ukupna prehrana	g	0,5	0,2	0	0,1
Šećeri, ukupno	g	0,2	0,07	0,01	0,05
						mg	120	41	3	30
Željezo, Fe	mg	0,2	0,07	0,01	0,05
Magnezij, Mg	mg	21	7	1	5
Fosfor, P.	mg	60	20	2	15
Kalij, K	mg	330	112	8	82
Natrij, Na	mg	41	14	1	10
Cink, Zn	mg	0,11	0,04	0	0,03
						mg	43	14.6	1.1	10.8
Tiamin	mg	0,09	0,031	0,002	0,022
Riboflavin	mg	0,12	0,041	0,003	0,03
Niacin	mg	0,2	0,068	0,005	0,05
Vitamin B-6	mg	0,129	0,044	0,003	0,032
Folat, DFE	µg	9	3	0	2
Vitamin A, RAE	µg	160	54	4	40
Vitamin A, IU	IU	3191	1085	80	798
Vitamin E (alfa-tokoferol)	mg	1	0,34	0,03	0,25
Vitamin K (filokinon)	µg	250	85	6.2	62,5

Izvor: Nacionalna baza podataka o nutrijentima USDA, potočarka, sirova

Koje su zdravstvene prednosti potočarke?

Vodenjak je bogat izotiocijanatima koji mogu pomoći u prevenciji raka i jačanju imuniteta. Nitrati u povrću promiču zdravlje srca i mogu također poboljšati vaše tjelesne performanse. Ostale hranjive tvari u ovom povrću mogu pomoći u prevenciji osteoporoze i pomoći u liječenju dijabetesa.

1. Može pomoći u prevenciji raka

Vodenjak se bori protiv reaktivnih vrsta kisika, pomažući tako u prevenciji raka. Krstasto povrće, uključujući potočarku, sadrži organosumporne spojeve i izotiocijanate koji u tom pogledu igraju ulogu (3).

Utvrđeno je i da potočarka suzbija razvoj raka dojke. To bi se moglo pripisati feniletil izotiocijanatu, spoju u povrću. Ovaj spoj ometa funkciju proteina koji igra ulogu u razvoju raka dojke (4).

Također je utvrđeno da ovaj spoj pomaže u prevenciji raka pluća kod pušača (5). Također je utvrđeno da potočarka pojačava terapeutske učinke terapije zračenjem od raka (6).

Vodenjak također može igrati ulogu u prevenciji raka debelog crijeva. U studiji je utvrđeno da skupina novozelandske populacije s visokim unosom potočarke ima nisku stopu kolorektalnog karcinoma (7).

2. Svibanj promiče zdravlje srca

Izvješća sugeriraju da će povrće s hranjivim sastojcima, poput potočarke, vjerojatnije zaštititi ljude od srčanih bolesti (2). Studije pokazuju da krstasto povrće općenito ima kardioprotektivna svojstva (8).

Ove zelene lisnate povrće sadrže i nitrate koji promiču zdravlje srca. Dijetalni nitrati snižavaju razinu krvnog tlaka i sprječavaju nakupljanje trombocita. Oni poboljšavaju funkciju endotela i vježbe kod pojedinaca (9). Nitrati to postižu smanjenjem krutosti i debljine arterija te njihove upale (9).

U istraživanjima na štakorima, ekstrakti potočarke mogli bi smanjiti razinu ukupnog kolesterola, triglicerida i lošeg kolesterola (10). No, više je studija na ljudima opravdano.

3. Može li pomoći liječenju dijabetesa

Nema puno istraživanja koja podupiru ovu tvrdnju. Međutim, jedna studija navodi da potočarka može imati blagotvoran učinak na razinu glukoze u serumu. Studija provedena na dijabetičkim štakorima otkrila je da ekstrakti potočarke mogu smanjiti razinu glukoze u serumu i kolesterola u serumu. Ovi se učinci, ako se ponove na ljudima, mogu imati blagotvorne učinke na osobe s dijabetesom (11).

Osobe s dijabetesom također imaju veći rizik od vaskularnih poremećaja, uključujući hipertenziju i neuropatiju. Dušikov oksid u potočarki može vam to ublažiti (12).

Dušikov oksid također može smanjiti rizik od drugih komplikacija dijabetesa, poput sljepoće i amputacija udova (12).

4. Može promovirati zdravlje kostiju

Utvrđeno je da rutin, flavonoid koji se nalazi u potočarki, potiče stvaranje osteoblasta (stanica koje izlučuju matricu za stvaranje kostiju) (13). Utvrđeno je i da povrće potiče mineralizaciju kostiju, što je važna funkcija za sprečavanje osteoporoze.

Vitamin K u potočarki također igra glavnu ulogu u zdravlju kostiju. Nedostatak ove hranjive tvari povezan je s većom stopom osteoporoze i prijeloma (14).

5. Može poboljšati imunološku funkciju

U studiji koja je uključivala ribu, utvrđeno je da potočarka pojačava imunološku funkciju. Hranjive tvari potočarke koje pridonose njezinim učincima na jačanje imunološkog sustava uključuju vitamine A, B1, B2 i C, folnu kiselinu, željezo, glukozinolate i kalcij (15).

Potočarka je pokazala slične učinke u drugoj studiji koja je uključivala brojlere. Uključivanje potočarke u njihovu prehranu moglo bi poboljšati performanse i imunološki odgovor brojlera (16).

Vitamin C u povrću, posebno, također ima blagotvorne učinke na imunološki sustav. 34 grama potočarke nudi oko 24% dnevne vrijednosti vitamina C. Poznato je da vitamin C pojačava imunološku funkciju promicanjem stvaranja bijelih krvnih stanica (17).

6. Svibanj promovira atletske performanse

Vidjeli smo da potočarka sadrži nitrate. Postoje neka istraživanja koja kažu da ti nitrati mogu poboljšati sportske performanse. Opuštaju vam krvne žile i poboljšavaju razinu dušikovog oksida u krvi. Ovo može promovirati atletske performanse (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?

Da. Zapravo je cijela biljka jestiva. Možete jesti njegovo lišće, stabljike, pa čak i cvjetove biljke. Korijenje možete odbaciti jer nema odličan okus.

Kakav je okus potočarke?

Sirova potočarka ima papreni okus. Jednom skuhani uživate u njegovom prepoznatljivom okusu povrća.

24 izvora

Stylecraze ima stroge smjernice za izvor i oslanja se na recenzirane studije, akademske istraživačke institucije i medicinska udruženja. Izbjegavamo koristiti tercijarne reference. Možete pročitati više o tome kako osiguravamo da je naš sadržaj točan i aktualan čitajući našu uredničku politiku.

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