Apa Itu Selada Air Baik? 8 Kebaikan Yang Mengagumkan

2024 Pengarang: Cecilia Ryder | [email protected]. Diubah suai terakhir: 2023-12-17 14:21

Selada air adalah sayur salib. Seperti sayur-sayuran lain dalam keluarganya, selada air adalah sumber tenaga pelbagai nutrien. Bahkan ada yang percaya bahawa itu adalah makanan pokok askar Rom.

Selada air dipenuhi dengan polifenol kuat yang menghilangkan radikal bebas dan melawan penyakit kronik (1). Sebenarnya, ini boleh menjadi antara makanan paling sihat yang boleh anda tambahkan dalam diet anda. Dalam catatan ini, kami telah membincangkan pelbagai cara selada air dapat mempromosikan dan memelihara kesihatan dan kesejahteraan anda.

Isi kandungan

• Apakah Profil Pemakanan Selada Air?
• Apakah Manfaat Kesihatan Selada Air?
• Cara Memasukkan Selada Air ke dalam Makanan Anda
• Apakah Kesan Sampingan Potensi Selada Air?

Apakah Profil Pemakanan Selada Air?

Selada air adalah sayur-sayuran yang padat nutrien. Pusat Kawalan dan Pencegahan Penyakit AS menduduki peringkat selada air di tempat pertama dalam senarai buah-buahan dan sayur-sayuran yang berkuasa (2).

Satu cawan selada air (34 gram) mengandungi hanya 4 kalori. Ia mengandungi vitamin K (106% dari RDA), vitamin C (24% dari RDA), dan vitamin A (22% dari RDA). Nutrien lain yang ditawarkan sayur ini disenaraikan dalam jadual di bawah.

Berkhasiat	Unit	1Nilai per 100 g	1 cawan, dicincang = 34.0g	1 tangkai = 2.5g	10.0 sprigs = 25.0g
Air	g	95.11	32.34	2.38	23.78
Tenaga	kcal	11	4	0	3
Protein	g	2.3	0.78	0.06	0.57
Jumlah lipid (lemak)	g	0.1	0.03	0	0.03
Karbohidrat, berbeza	g	1.29	0.44	0.03	0.32
Serat, jumlah pemakanan	g	0.5	0.2	0	0.1
Gula, jumlah	g	0.2	0.07	0.01	0.05
						mg	120	41	3	30
Besi, Fe	mg	0.2	0.07	0.01	0.05
Magnesium, Mg	mg	21	7	1	5
Fosforus, P	mg	60	20	2	15
Kalium, K	mg	330	112	8	82
Natrium, Na	mg	41	14	1	10
Zink, Zn	mg	0.11	0.04	0	0.03
						mg	43	14.6	1.1	10.8
Thiamin	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 (alpha-tokoferol)	mg	1	0.34	0.03	0.25
Vitamin K (phylloquinone)	µg	250	85	6.2	62.5

Sumber: Pangkalan Data Nutrien Nasional USDA, Selada Air, mentah

Apakah Manfaat Kesihatan Selada Air?

Selada air kaya dengan isothiocyanates yang dapat membantu mencegah barah dan meningkatkan imuniti. Nitrat dalam sayur-sayuran meningkatkan kesihatan jantung dan juga dapat meningkatkan prestasi fizikal anda. Nutrien lain dalam sayuran ini dapat membantu mencegah osteoporosis dan membantu rawatan diabetes.

1. Boleh Membantu Pencegahan Kanser

Selada air melawan spesies oksigen reaktif, sehingga membantu dalam pencegahan barah. Sayuran salib, termasuk selada air, mengandungi sebatian organosulfur dan isothiocyanates yang berperanan dalam hal ini (3).

Selada air juga didapati menekan perkembangan barah payudara. Ini boleh dikaitkan dengan feniletil isotiosianat, sebatian dalam sayur-sayuran. Sebatian ini mengganggu fungsi protein yang berperanan dalam perkembangan barah payudara (4).

Kompaun ini juga didapati membantu mencegah barah paru-paru pada perokok (5). Selada air juga didapati dapat meningkatkan kesan terapi terapi radiasi barah (6).

Selada air juga berperanan dalam pencegahan barah kolorektal. Dalam satu kajian, sekumpulan penduduk New Zealand dengan pengambilan selada air yang tinggi didapati mempunyai kadar barah kolorektal yang rendah (7).

2. Boleh Menggalakkan Kesihatan Jantung

Laporan menunjukkan bahawa sayur-sayuran yang padat nutrien, seperti selada air, lebih cenderung melindungi orang dari penyakit jantung (2). Kajian menunjukkan bahawa sayur-sayuran salib, secara amnya, mempunyai sifat kardioprotektif (8).

Sayuran berdaun hijau ini juga mengandungi nitrat, yang meningkatkan kesihatan jantung. Nitrat diet menurunkan tahap tekanan darah dan mencegah pengagregatan platelet. Mereka meningkatkan fungsi endotel dan prestasi senaman pada individu (9). Nitrat mencapai ini dengan mengurangkan kekakuan dan ketebalan arteri dan keradangannya (9).

Dalam kajian tikus, ekstrak selada air dapat mengurangi kadar kolesterol total, trigliserida, dan kolesterol jahat (10). Lebih banyak kajian manusia diperlukan.

3. Boleh Membantu Rawatan Diabetes

There is not a lot of research to support this claim. However, one study states that watercress may have a beneficial effect on serum glucose levels. The study conducted on diabetic rats found that extracts of watercress could lower the levels of both serum glucose and serum cholesterol. These effects, if replicated in humans, can have beneficial effects on individuals with diabetes (11).

People with diabetes also tend to have a higher risk of vascular disorders, including hypertension and neuropathy. The nitric oxide in watercress can help alleviate this (12).

The nitric oxide can also reduce the risk of other diabetes complications, like blindness and limb amputations (12).

4. Can Promote Bone Health

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?

Ya. Sebenarnya, seluruh tanaman boleh dimakan. Anda boleh memakan daunnya, tangkainya, dan juga bunga tumbuhan. Anda mungkin membuang akarnya, kerana ia tidak sedap.

Seperti apa selada air?

Selada air mentah mempunyai rasa pedas. Setelah dimasak, anda dapat menikmati rasa sayurnya yang khas.

24 sumber

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