Health Benefits and Nutritional Value – Garden Cress Seeds / Halim / Aliv

Garden Cress, also called Pepper Wort, is an herb that is botanically known as Lepidium Sativum. It is referred to as ‘Halim’ in Hindi and ‘Aliv’ in Marathi. Medicinal Properties of Garden Cress have been recognized for centuries in Europe and India.This culinary and medicinal herb has a peppery, tangy taste similar to watercress and leaf mustard, as garden cress is botanically related to both.

Thanks to its high nutritional value and distinctive flavor, garden cress makes a healthy and tasty addition to sandwiches and salads. Below are the nutritional value and health benefits of garden cress.

Potential Anti-Cancer Effects

A study funded by Australia based RIRDC (Rural Industries Research and Development Corporation) assessed the anti-cancer potential of a number of Brassica vegetables, including garden cress. Being a family of Brassica family it has good anti-cancer property. Garden cress seeds contain antioxidants like vitamin A and Vitamin E which helps protect cells from damage by free radicals. Hence, these seeds have a chemo protective nature.

Contains carotenoids which are good for eye health

Not yet impressed by the nutritional value of garden cress, then you should consider this – by consuming just one ounce of garden cress you will be supplying your body with around 40% of Vitamin A, in the form of carotenoids. As you might know, vitamin A and carotenoids are considered as one of the best nutrients for our eyes due to their ability to decrease the risk of impaired night vision, retinitis pigmentosa, cataracts and even age related macular degeneration, a common cause of blindness in older age people.

Garden Cress has Rich source of Vitamin C

If you are under the impression that oranges are ultimate champions of Vitamin C, you will be surprised to know that fresh garden cress contains much more Vitamin C than Oranges. You will be surprised to know that just one ounce of garden cress will give your body nearly 32% of your daily requirement of Vitamin C, which is 7% more than what one ounce of fresh orange will provide.

It helps keep your Skin, bones and gums strong and healthy. It also ensures that your body is not iron-deficient by improving body’s capability to absorb iron from the foods you consume.

Eating Garden Cress May Provide Cardiovascular Health Benefits

Garden cress is supercharged with Vitamin K, a nutrient that is thought to play a key role which ensures better heart (cardiovascular) health. By adding just one ounce of garden cress to a salad, your body will cover nearly 100% of daily requirement of Vitamin K.

Garden Cress is Anti-Hypertensive

It is also seen that Garden cress /Halim seeds have anti-hypertensive property. It has diuretic property which helps in reducing blood pressure.

Nutritional Value of Garden Cress/Halim Seeds/Aliv

Values for 100g of garden cress leaves
Energy 30 Kcal
Carbohydrates 5.5 g
Dietary fibre 1.1 g
Protein 2.6 g
Fat 0.7 g
Vitamin A 346 mcg
Folate 80 mcg
Vitamin C 69 mg
Calcium 81 mg
Iron 1.3 mg

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