Para Que Serve O Agrião? 8 Benefícios Impressionantes

2024 Autor: Cecilia Ryder | [email protected]. Última modificação: 2023-12-17 14:22

O agrião é um vegetal crucífero. Como os outros vegetais de sua família, o agrião é uma fonte de vários nutrientes. Alguns até acreditam que era um alimento básico na dieta dos soldados romanos.

O agrião está repleto de polifenóis potentes que eliminam os radicais livres e lutam contra doenças crônicas (1). Na verdade, pode estar entre os alimentos mais saudáveis que você pode adicionar à sua dieta. Nesta postagem, discutimos as várias maneiras pelas quais o agrião pode promover e nutrir sua saúde e bem-estar.

Índice

• Qual é o perfil nutricional do agrião?
• Quais são os benefícios do agrião para a saúde?
• Como incorporar agrião em sua dieta
• Quais são os potenciais efeitos colaterais do agrião?

Qual é o perfil nutricional do agrião?

O agrião é um vegetal denso em nutrientes. O Centro de Controle e Prevenção de Doenças dos Estados Unidos classifica o agrião em primeiro lugar na lista de frutas e vegetais poderosos (2).

Uma xícara de agrião (34 gramas) contém apenas 4 calorias. Ele contém vitamina K (impressionantes 106% da RDA), vitamina C (24% da RDA) e vitamina A (22% da RDA). Os outros nutrientes que este vegetal oferece estão listados na tabela abaixo.

Nutriente	Unidade	1 Valor por 100 g	1 xícara, picada = 34,0g	1 raminho = 2,5g	10,0 raminhos = 25,0g
Água	g	95,11	32,34	2,38	23,78
Energia	kcal	11	4	0	3
Proteína	g	2,3	0,78	0,06	0,57
Lípido total (gordura)	g	0,1	0,03	0	0,03
Carboidrato, por diferença	g	1,29	0,44	0,03	0,32
Fibra, dieta total	g	0,5	0,2	0	0,1
Açúcares, total	g	0,2	0,07	0,01	0,05
						mg	120	41	3	30
Ferro, Fe	mg	0,2	0,07	0,01	0,05
Magnésio, Mg	mg	21	7	1	5
Fósforo, P	mg	60	20	2	15
Potássio, K	mg	330	112	8	82
Sódio, Na	mg	41	14	1	10
Zinco, Zn	mg	0,11	0,04	0	0,03
						mg	43	14,6	1,1	10,8
Tiamina	mg	0,09	0,031	0,002	0,022
Riboflavina	mg	0,12	0,041	0,003	0,03
Niacina	mg	0,2	0,068	0,005	0,05
Vitamina B-6	mg	0,129	0,044	0,003	0,032
Folato, DFE	µg	9	3	0	2
Vitamina A, RAE	µg	160	54	4	40
Vitamina A, IU	IU	3191	1085	80	798
Vitamina E (alfa-tocoferol)	mg	1	0,34	0,03	0,25
Vitamina K (filoquinona)	µg	250	85	6,2	62,5

Fonte: USDA National Nutrient Database, Watercress, raw

Quais são os benefícios do agrião para a saúde?

O agrião é rico em isotiocianatos que podem ajudar a prevenir o câncer e aumentar a imunidade. Os nitratos nos vegetais promovem a saúde do coração e também podem melhorar seu desempenho físico. Outros nutrientes neste vegetariano podem ajudar a prevenir a osteoporose e auxiliar no tratamento do diabetes.

1. Pode ajudar na prevenção do câncer

O agrião combate as espécies reativas de oxigênio, ajudando assim na prevenção do câncer. Os vegetais crucíferos, incluindo o agrião, contêm compostos organossulfurados e isotiocianatos que desempenham um papel nesse aspecto (3).

Descobriu-se que o agrião também suprime o desenvolvimento do câncer de mama. Isso pode ser atribuído ao isotiocianato de feniletil, um composto vegetal. Esse composto interfere na função de uma proteína que desempenha um papel no desenvolvimento do câncer de mama (4).

Este composto também foi encontrado para ajudar a prevenir o câncer de pulmão em fumantes (5). Descobriu-se que o agrião também aumenta os efeitos terapêuticos da radioterapia contra o câncer (6).

O agrião também pode desempenhar um papel na prevenção do câncer colorretal. Em um estudo, um grupo da população da Nova Zelândia com alto consumo de agrião apresentou baixas taxas de câncer colorretal (7).

2. Pode promover a saúde do coração

Relatórios sugerem que vegetais densos em nutrientes, como o agrião, têm maior probabilidade de proteger as pessoas contra doenças cardíacas (2). Estudos mostram que vegetais crucíferos, em geral, apresentam propriedades cardioprotetoras (8).

Esses vegetais de folhas verdes também contêm nitratos, que promovem a saúde do coração. Os nitratos dietéticos reduzem os níveis de pressão arterial e previnem a agregação plaquetária. Eles melhoram a função endotelial e o desempenho ao exercício dos indivíduos (9). Os nitratos conseguem isso reduzindo a rigidez e a espessura das artérias e sua inflamação (9).

Em estudos com ratos, os extratos de agrião podem reduzir os níveis de colesterol total, triglicerídeos e colesterol ruim (10). Mais estudos humanos são necessários, no entanto.

3. Pode ajudar no tratamento da 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?

Sim. Na verdade, toda a planta é comestível. Você pode comer suas folhas, seus caules e até mesmo as flores da planta. Você pode descartar as raízes, porque elas não têm um gosto bom.

Qual é o gosto do agrião?

O agrião cru tem um sabor apimentado. Depois de cozido, você pode desfrutar de seu sabor vegetal distinto.

24 fontes

A Stylecraze tem diretrizes rígidas de abastecimento e depende de estudos revisados por pares, instituições de pesquisa acadêmica e associações médicas. Evitamos usar referências terciárias. Você pode aprender mais sobre como garantimos que nosso conteúdo seja preciso e atualizado lendo nossa política editorial.

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