Arugula
nutrition
facts
Arugula, also known as salad or garden rocket, is
a
nutritious leafy green vegetable of Mediterranean origin. It belongs to
the brassicaceae
family like mustard greens,
cauliflower,
kale…etc and has
scientific name Eruca
sativa.
Salad rocket is a low growing annual herb
features dandelion
like succulent, elongated, lobular leaves with green veins. Young plant
features plain light green color leaves, which appear identical
to that of spinach.
Young, tender leaves feature sweet, nutty, flavor with less peppery
taste than strong spicy flavored mature greens.
|
 |
Arugula. Note for young tender deep green
leaves. As the plant grows in maturity, its leaves turn lobular as in
dandelion.
(Photo
courtesy: vicWJ)
|
Note
for rocket flowers.
Photo courtesy: net_efekt |
Arugula is a quick growing, cool season crop. It
prefers well-drained, fertile soil and full sun to flourish.
In general, arugula grows to about 2-3 feet in
height with creamy white color edible flowers. Its leaves are ready to
harvest within 40 days of sowing the seed.
Health
benefits of Arugula
-
As in other greens, arugula is one of very low
calorie vegetable. 100 g of fresh leaves provides just 25 calories.
Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins,
and minerals that can immensely benefit health.
-
Rocket salad is rich source of certain
phytochemicals such as indoles,
thiocyanates, sulforaphane and
isothiocyanates.
Together they have been found to counter carcinogenic
effects of estrogen and thus help benefit against prostate, breast,
cervical, colon, ovarian cancers by virtue of their cancer cell growth
inhibition, cytotoxic effects on cancer cells.
-
In addition, di-indolyl-methane (DIM),
a lipid
soluble metabolite of indole has immune modulator, anti-bacterial and
anti-viral properties ( by potentiating Interferon-Gamma receptors and
production). DIM has currently been found application in the treatment
of recurring respiratory papillomatosis caused by the Human Papilloma
Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.
-
Rocket is very good source of folates. 100 g
of fresh greens contain 97 mcg or 24% of folic acid. When given around
conception period it helps prevent neural tube defects in the newborns.
-
Like kale, salad rocket is an excellent source
of vitamin A.
100 g fresh leaves contain 1424 mcg of beta carotene and
2373 IU of vitamin A. Beta carotenes converts into vitamin A in the
body. Studies found that vitamin A and flavonoid compounds in in green
leafy vegetables help protect from skin, lung and oral cavity cancers.
-
This vegetable also rich
in
B-complex group of vitamins such as thiamin, riboflavin, niacin,
vitamin B-6
(pyridoxine), and pantothenic acid those are essential for optimum
cellular enzymatic and
metabolic functions.
-
Fresh rocket leaves contain good levels of vitamin C. Vitamin C
is a powerful, natural anti-oxidant. Foods rich in vitamin C helps body
protect from scurvy disease; develop resistance against infectious
agents (boosts immunity) and scavenge harmful, pro-inflammatory free
radicals from the body.
-
Salad rocket is one of the excellent vegetable
sources for vitamin-K;
100 g provides about 90% of recommended intake.
Vitamin K has potential role bone health by promoting osteotrophic
(bone formation and strengthening) activity. Adequate vitamin-K levels
in the diet helps limiting neuronal damage in the brain; thus, has
established role in the treatment of patients suffering from
Alzheimer's
disease.
-
Arugula is good in
minerals especially copper and iron. In addition, it has small
amounts of some other essential minerals and electrolytes such as
calcium, iron, potassium, manganese, and
phosphorus.
See the table below for in depth analysis
of nutrients:
Arugula (Eruca sativa),
raw,
Nutrition
value per 100 g.
ORAC value 1904
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
25 Kcal |
1% |
| Carbohydrates |
3.65 g |
3% |
| Protein |
2.58 g |
5% |
| Total Fat |
0.66 g |
3% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
1.6 g |
4% |
| Vitamins |
|
|
| Folates |
97 mcg |
24% |
| Niacin |
0.305 mg |
2% |
| Pantothenic
acid |
0.437 mg |
8% |
| Pyridoxine |
0.073 mg |
6% |
| Riboflavin |
0.086 mg |
7% |
| Thiamin |
0.044 mg |
4% |
| Vitamin C |
15 mg |
25% |
| Vitamin A |
2373 IU |
79%
|
| Vitamin E |
0.43 mg |
3% |
| Vitamin K |
108.6 mcg |
90% |
| Electrolytes |
|
|
| Sodium |
27 mg |
2% |
| Potassium |
369 mg |
7.5% |
| Minerals |
|
|
| Calcium |
160 mg |
16% |
| Copper |
0.076 mg |
8% |
| Iron |
1.46 mg |
18% |
| Magnesium |
47 mg
|
12% |
| Manganese |
0.321 mg |
14% |
| Phosphorus |
52 mg |
7.5% |
| Selenium |
0.3 mcg |
<1% |
| Zinc |
0.47 mg |
5% |
| Phyto-nutrients |
|
|
| Carotene-ß |
1424 mcg |
|
| Carotene-α |
0 mcg |
|
| Lutein-zeaxanthin |
3555 mcg |
|
Selection
and
storage
Fresh arugula
is available in the markets all around the year. While buying, look for
crispy green color young leaves. Avoid flowered harvest, as its leaves
are tough and bitter in taste. Discard any bruised, slump leaves and
stems before storage.
Store the herb
as you do for other greens like spinach,
purslane,
kale…etc. Place
it in the vegetable compartment of the refrigerator set
at high relative humidity.
Preparation
and
serving methods
Field grown
arugula may is often sold in the local markets with root attached. Cut
open the bushel and trim the lower stems. Discard yellow, wilted,
bruised
leaves. Place the leaves in a large bowl of cold water and swish
thoroughly as you do it in cases of other greens like spinach in order
to remove sand, soil, dirt…etc. Then drain the water, gently pat dry
using moisture absorbent cloth before use in cooking.
Here are some
serving tips:
-
Young tender rocket leaves are favored in
salads, sandwiches, and burgers.
-
Fresh greens are used in soups, stews,
juices, and cooked as vegetable.
- Prepare Italian style arugula pasta with added
goat cheese.
-
Enjoy garlic toasts dipped in leek-arugula vichyssoise.
Safety profile
Salad rocket is relatively low in oxalate content
than that in spinach, purslane, mustard greens, celery etc. The greens can be
safely used during pregnancy and lactation. (Medical disclaimer).
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