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As we know smoking causes numerous serious health problems, and it makes sense not to smoke at all, right?
However if you have smoked in the past or perhaps you know someone who has, there are steps that can be taken to start reversing some of the damaged that has been caused.
Creating a healthy eating plan is a great start.
A healthy eating plan should include foods you enjoy along with plenty of healthy, not-too-processed foods like fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans, and nuts.
One leafy vegetable, it would serve you well to add to your eating plan is Watercress.
This leafy green that is often overlooked but it may surprise you to know that it is a superfood that’s better than Kale and for good reason!
In a study published in The American Journal of Clinical Nutrition, researchers observed that participants showed significant reduction in basal and oxidative DNA damage, as well as a reduced risk of cancer, after supplementing their diets with just ¾ cup of raw watercress per day. What’s more, the beneficial changes were more prevalent in the participants who smoked.
Watercress is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts and cabbage
One cup (34 grams) of watercress contains the following (3):
• Calories: 4
• Carbs: 0.4 grams
• Protein: 0.8 grams
• Fat: 0 grams
• Fiber: 0.2 grams
• Vitamin A: 22% of the Reference Daily Intake (RDI)
• Vitamin C: 24% of the RDI
• Vitamin K: 106% of the RDI
• Calcium: 4% of the RDI
• Manganese: 4% of the RDI
Because watercress is high in phytochemicals, it may even reduce your risk of developing certain types of cancer.
Watercress and other cruciferous vegetables contain glucosinolates, which are activated to compounds called isothiocyanates when they’re cut with a knife or chewed
Isothiocyanates include chemicals such as sulforaphane and phenethyl isothiocyanate (PEITC
These compounds protect against cancer by safeguarding healthy cells from damage, inactivating carcinogenic chemicals and blocking the growth and spread of tumours.
Isothiocyanates found in watercress have been shown to prevent colon, lung, prostate and skin cancers.
Additionally, research demonstrates that the isothiocyanates and sulforaphane found in watercress can even suppress the growth of breast cancer cells.
So next time you are at the fruit shop, why not put a bunch of watercress in your shopping basket?
