The small leaves of arugula and watercress have a spicy taste. Used in salads, on a sandwich, in soups, in sauces or added to your fresh vegetable juices, they allow to raise the flavour of many preparations.

But their virtues are not limited to that...

Indeed, like many other vegetables of the brassica family (crucifers), arugula and watercress contain active phytochemicals that are very interesting from a health point of view.

Several epidemiological studies have shown that regular consumption of fresh vegetables and fruit reduces the risk of cardiovascular problems, other chronic problems, and even serious degenerative diseases and cancer.

So what are the protective elements contained in these small beneficial leaves?

Arugula and watercress leaves and seeds contain flavonoids, meaning antioxidants. For the arugula it is mainly quercetin. It is proven that the consumption of foods containing antioxidants and quercetin prevents the risk of cancer.

Both plants also contain small amounts of lutein, zeaxanthin and beta-carotene, all antioxidant and protective carotenoids.

Potassium, Calcium, Iron, Magnesium, Selenium, Vitamin C, Vitamin B5 and B9 are also part of the arsenal of these two plants.

Thanks to its 17 nutrients, including fibers and proteins, watercress is very remineralizing (iron deficiency in particular), limits neuronal damage, fights various infections and maintains the integrity of connective tissue.

Arugula is an excellent source of vitamin K and folic acid (vitamin B9).

This mineral and vitamin richness gives these 2 plants an important alkalizing power. Acting on the acid-base balance is your body's best asset to protect itself from diseases, even the most serious ones such as cancer, since we know that many tumors develop particularly in acidic terrain.

Glucosinolates again!

Arugula and watercress, like most crucifers, contain glucosinolates, including glucoraphanin. Germinated seeds would contain more than opened leaves. If the concentration of glucosinolate can vary according to the conditions and the regions of culture (exposure to the sun, temperature, soil, etc.), they would however contain more glucosinolate than broccoli, cauliflower and many varieties of cabbage (white, red, Savoy cabbage). And watercress is 4 times richer than watercress.

When chewed or ingested, glucoraphanin is transformed into sulforaphane, a chemoprotective compound that potentiates the detoxifying power of this vegetable. Other molecules of the glucosinolate family have the ability to transform into isothiocyanates (other beneficial and protective active molecules) when the food is chopped, chewed or in contact with the intestinal mucosa. Researchers have also found that the phenylethyl isothiocyanate (PEITC) in watercress called can suppress the development of breast cancer and prevent DNA damage in cultured cells, as broccoli sprouts also do.

Any source of antioxidants, minerals, vitamins and enzymes protects against free radical damage and supports cell regeneration.

Green vegetables rich in chlorophyll are also rich in oxygen. Oxygenating the tissues prevents the growth of abnormal cells, viruses and bacteria that thrive mainly in an oxygen-poor environment.

Except for the protective phytochemical active ingredient and detoxifying sulforaphane found in broccoli, watercress and arugula are among the most nutrient-rich vegetables.

As with all plants, high cooking temperatures result in a significant loss of nutritional elements, including glucosinolates and sulforaphane.

This is why eating raw leaves or sprouted seeds remains the best way to benefit from all their advantages.

Germinating your own watercress, arugula or broccoli seeds is the most effective and economical way to benefit from the nutritional value of these plants.

Germination can be done indoors, summer and winter. It requires little space and maximizes the nutrients contained in these vegetables. The sprout or germinated seed can contain up to 30 times more nutrients than the organic vegetable from that seed! Germination also makes the vitamins, minerals, amino acids and essential fatty acids much more bioavailable.

Watercress, arugula, sunflower seeds, peas, broccoli and all other cabbages will allow you to vary the pleasures and tastes while benefiting from the anti-cancer and detoxification properties that these vegetables and even more so their sprouts bring.