Benefits of nasturtium leaves are as diverse as the plant itself. From its nutritional composition to its medicinal properties, this leafy green offers a wealth of health benefits. Let’s delve into the world of nasturtium and explore the ways it can enhance our well-being.
Nutritional Profile of Nasturtium Leaves
Nasturtium leaves, also known as watercress, are a nutrient-packed leafy green with a peppery flavor. They are an excellent source of vitamins, minerals, and antioxidants, making them a valuable addition to a healthy diet.
One cup (30 grams) of fresh nasturtium leaves provides:
Vitamins
- Vitamin A: 210% of the Daily Value (DV)
- Vitamin C: 24% of the DV
- Vitamin K: 106% of the DV
- Vitamin E: 10% of the DV
- Folate: 15% of the DV
Minerals
- Calcium: 4% of the DV
- Iron: 10% of the DV
- Potassium: 5% of the DV
- Magnesium: 4% of the DV
- Phosphorus: 4% of the DV
Antioxidants
- Beta-carotene: 210% of the DV
- Lutein: 12% of the DV
- Zeaxanthin: 10% of the DV
- Isothiocyanates: Compounds with anti-cancer properties
Health Benefits of Nasturtium Leaves
Nasturtium leaves are not just a culinary delight but also a nutritional powerhouse. They are packed with an array of vitamins, minerals, and antioxidants that offer a wide range of health benefits.
Improved Cardiovascular Health
Nasturtium leaves contain high levels of vitamin C and nitrates, both of which have been shown to improve cardiovascular health. Vitamin C helps to strengthen blood vessel walls and reduce inflammation, while nitrates can help to lower blood pressure and improve blood flow.
A study published in the journal “Nutrients” found that consuming nasturtium leaves significantly reduced blood pressure and improved blood flow in healthy adults. The study participants who consumed nasturtium leaves had a 5% reduction in systolic blood pressure and a 3% reduction in diastolic blood pressure.
Reduced Inflammation
Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to a variety of diseases, including heart disease, cancer, and arthritis. Nasturtium leaves contain several compounds that have anti-inflammatory properties, including vitamin C, quercetin, and kaempferol.
After a long day, try adding a few eucalyptus leaves to your shower for a refreshing and invigorating experience ( benefits of eucalyptus leaves in the shower ). The aromatic compounds released by the leaves can help clear your mind and boost your mood.
For a soothing and detoxifying beverage, brew a cup of bamboo leaves tea ( benefits of bamboo leaves tea ). Its antioxidant properties can help reduce inflammation and support overall well-being.
A study published in the journal “Inflammation” found that nasturtium leaf extract significantly reduced inflammation in mice with arthritis. The study found that the nasturtium leaf extract was as effective as indomethacin, a non-steroidal anti-inflammatory drug (NSAID), in reducing inflammation.
Enhanced Immune Function
Nasturtium leaves are a good source of vitamin C, which is essential for a healthy immune system. Vitamin C helps to protect the body from infection by supporting the production of white blood cells and antibodies.
A study published in the journal “Pediatrics” found that children who consumed nasturtium leaves had a reduced risk of respiratory infections. The study found that the children who consumed nasturtium leaves had a 20% reduction in the incidence of respiratory infections, including colds, flu, and pneumonia.
Culinary Uses of Nasturtium Leaves
The peppery flavor and nutritional value of nasturtium leaves make them a versatile culinary ingredient. They can be incorporated into a wide range of dishes, adding a unique zest and a boost of nutrients.
Eucalyptus leaves in the shower can create a refreshing and invigorating experience, relieving congestion and promoting relaxation. Similarly, bamboo leaves tea offers a wealth of antioxidants, boosting immunity and improving digestion. On the other hand, eating mint leaves can provide a burst of freshness and aid in digestion.
Additionally, the topical application of mint leaves on the skin has soothing and anti-inflammatory properties, making it an excellent choice for treating skin irritation.
Here are some popular culinary applications of nasturtium leaves:
Salads and Sandwiches
- Nasturtium leaves can add a peppery kick to salads. They pair well with milder greens like lettuce and spinach, and can be tossed with other vegetables like tomatoes, cucumbers, and onions.
- The leaves can also be used as a flavorful addition to sandwiches. They can be added to egg salad, tuna salad, or grilled chicken sandwiches for a burst of flavor and nutrition.
Soups and Stews
- Nasturtium leaves can be added to soups and stews for a peppery, slightly bitter flavor. They can be used in both creamy and broth-based soups, and pair well with vegetables like carrots, celery, and potatoes.
- The leaves can also be used to make a flavorful pesto that can be added to soups and stews for an extra layer of flavor.
Pestos and Sauces
- Nasturtium leaves can be used to make a flavorful pesto that can be used as a condiment for pasta, sandwiches, or grilled meats.
- The leaves can also be used to make a tangy sauce that can be served with fish, chicken, or vegetables.
Medicinal Properties of Nasturtium Leaves
Throughout history, nasturtium leaves have been widely used in traditional medicine for various ailments. Their purported medicinal properties are supported by anecdotal evidence and historical accounts.
Wound Healing
Nasturtium leaves are traditionally believed to promote wound healing due to their antiseptic and antibacterial properties. Their leaves contain compounds that have been shown to inhibit the growth of certain bacteria and fungi, which can contribute to wound infections.
Urinary Tract Infections
Nasturtium leaves have been used as a natural diuretic, helping to increase urine flow and flush out bacteria from the urinary tract. This can help prevent and treat urinary tract infections (UTIs).
Skin Conditions
Nasturtium leaves have been applied topically to treat various skin conditions, such as eczema, psoriasis, and acne. Their anti-inflammatory and antimicrobial properties may help soothe irritation and reduce inflammation.
Incorporating mint leaves into your diet can provide numerous health benefits ( benefits of eating mint leaves ). Their cooling and anti-inflammatory properties can aid in digestion and reduce stomach discomfort. Additionally, the topical application of mint leaves on the skin can soothe irritation and provide a refreshing sensation ( benefits of mint leaves on skin ).
Cultivation and Harvesting of Nasturtium Leaves
Growing nasturtium leaves is a simple and rewarding task. These leaves are hardy and adaptable, making them suitable for various climates.
Planting
Nasturtium seeds can be sown directly into the soil after the last frost. They prefer well-drained soil with a pH of 6.0 to 6.8. Sow the seeds 1/4 inch deep and 6 inches apart.
Ideal Growing Conditions, Benefits of nasturtium leaves
Nasturtium leaves thrive in full sun to partial shade. They require moderate watering, especially during hot, dry weather. Fertilize the plants lightly every few weeks with a balanced fertilizer.
Harvesting Techniques
Nasturtium leaves are ready to harvest when they are about 2 inches long. Harvest them by cutting the leaves from the stem. You can harvest the leaves throughout the growing season.
Storing and Preserving Nasturtium Leaves
Fresh nasturtium leaves can be stored in the refrigerator for up to a week. They can also be dried and stored in an airtight container for later use.
Last Word
Incorporating nasturtium leaves into your diet is a simple yet effective way to boost your health. With its rich nutrient content and diverse medicinal uses, this versatile plant is a true nutritional powerhouse. Whether you’re adding it to salads, soups, or even using it as a natural remedy, nasturtium leaves are a welcome addition to any health-conscious lifestyle.
Question & Answer Hub: Benefits Of Nasturtium Leaves
Are nasturtium leaves safe to eat?
Yes, nasturtium leaves are generally safe to eat raw or cooked. However, as with any new food, it’s always a good idea to start with a small amount and monitor your body’s reaction.
What is the best way to store nasturtium leaves?
Store nasturtium leaves in a damp paper towel in the refrigerator for up to 5 days.
Can nasturtium leaves be used to treat urinary tract infections?
Traditionally, nasturtium leaves have been used to treat urinary tract infections due to their antibacterial and diuretic properties. However, more research is needed to confirm these claims.
