One of the main reasons why watercress is considered good for bones and joints is thanks to its very high vitamin K content - an important nutrient that is rarely noticed.
With just 34g of watercress, you can meet more than 100% of your daily vitamin K needs. Vitamin K plays an essential role in the activation of bone structure proteins such as osteocalcin - the main protein that helps bind calcium to bone tissue, thereby supporting increased bone density and reducing the risk of fractures according to many clinical nutrition studies.
In addition to vitamin K, watercress also contains calcium, magnesium, phosphorus and potassium, minerals that make up bones and participate in the regeneration process, maintaining strength for bone structure.
In which, calcium is the foundation of bone tissue, while magnesium and phosphorus support calcium metabolism and bone formation more effectively.
Scientific studies have shown that consuming green leafy vegetables rich in vitamin K is associated with improving bone metabolism indicators.
In a randomized controlled clinical trial, increasing the amount of green leafy vegetables containing vitamin K1 in daily intake reduced the unactivated osteocalcin content in the blood - a sign that osteocalcin's entry into bones was enhanced, which could better bind calcium.
Although the effects of vitamin K on bone density (BMD) and the risk of fractures in humans are still being studied, many meta-analysis shows that vitamin K contributes significantly to the mechanism of maintaining bone structure and reducing bone damage in older age.
In addition to vitamin K, the study also emphasized the role of vitamin C - another antioxidant found in watercress in the production of collagen, a vital component of bone tissue and joint cartilage.
Vitamin C deficiency not only makes bones less firm but also slows down the recovery process of connective tissue after trauma.
To optimize the benefits of watercress, nutrition experts recommend:
Eat raw or gently prepare to retain vitamins K and C.
Combining watercress with foods rich in vitamin D (such as fatty fish, eggs) helps increase calcium absorption.
Diversify green leafy vegetables, not just using watercress individually, to ensure a lot of nutrients for bones.
