Arugula nutrition facts

Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. It is a small, low-growing annual herb. The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib).

It belongs to the Brassicaceae family similar to as mustard greens, cauliflower, kale…,etc., and has the scientific name: Eruca sativa.

私人电影网Some of the common names of this garden rocket are rucola, rucoli, rugula, colewort, roquette, etc.

Arugula. Note for young tender deep green leaves. As the plant grows in maturity, its leaves turn lobular as in dandelion.
(Photo courtesy: )

私人电影网Salad rocket (arugula) is a quick growing, cool season crop. It prefers well-drained, fertile soil, and full sunlight to flourish. In general, arugula grows to about 2-3 feet in height with creamy-white edible flowers. Its leaves can be ready for harvest within 40 days of sowing the seed.

Note for rocket flowers.
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Younger rocket leaves feature light green complexion, and appear identical to that of spinach without lobulation. Additionally, young, tender leaves are less peppery and sweet in contrast to sharp, spicy flavor of mature greens.

Eruca vesicaria, a closely related species of E. sativa, is native to the Iberia and mountainous northwest African regions. Its leaves are deeply lobulated than the Mediterranean garden rocket./p>

Arugula flowers, fruit pods, and seeds are also a delicacy.

Health benefits of Arugula

As in other greens, arugula also is one of the very low-calorie vegetables. 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit health.
私人电影网Salad rocket has the ORAC value (oxygen radical absorbance capacity, a measure of antioxidant strength) of about 1904 µmol TE per 100 grams.
Being a member of the Brassica family, arugula greens are rich sources of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and isothiocyanates私人电影网. Together, these compounds have been found to counter carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
Further, Di-indolyl-methane (DIM), a lipid-soluble metabolite of indole, has the immune modulator, anti-bacterial, and anti-viral properties (by potentiating Interferon-Gamma receptors). 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.
Fresh salad rocket is one of the greens rich in folates. 100 g of fresh greens contain 97 µg or 24% of folic acid. When given to the anticipant mothers during their conception time, folate may help prevent neural tube defects in the newborns.
Likewise as in kale, salad rocket is an excellent source of vitamin A私人电影网. 100 g fresh leaves contain 1424 µg of beta-carotene, and 2373 IU of vitamin A. Carotenes convert into vitamin-A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help humans protected from skin, lung and oral cavity cancers.
私人电影网This vegetable also an excellent sources of the 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 healthy levels of vitamin-C私人电影网. Vitamin-C is a powerful, natural anti-oxidant. Foods rich in this vitamin help the human 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 a potential role in bone health by promoting osteotropic (bone formation and strengthening) activity. Adequate amounts of dietary vitamin-K levels help to limit neuronal damage in the brain. It thus has an established role in the treatment of patients who have Alzheimer's disease.
Its leaves contain adequate levels of minerals, especially copper and iron. Also, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.

私人电影网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 µg	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 µg	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 µg	<1%
Zinc	0.47 mg	5%
Phyto-nutrients
Carotene-ß	1424 µg
Carotene-α	0 µg
Lutein-zeaxanthin	3555 µg

Selection and storage

私人电影网Fresh arugula can be available in the markets year round. While buying, look for crispy green, young leaves. Avoid flowered harvest, as its leaves are tough and bitter in taste. Discard any bruised, slump, yellow leaves and stems before cooking.

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 often sold in the local farmer markets with its root attached. Cut open the bushel and trim away thick stems. Discard yellow, wilted, bruised leaves. Place the leaves in a large bowl of cold water and swish as you do it in the case of other greens like spinach 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:

Rocket salald.
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Young tender rocket leaves are an excellent addition to salads, in sandwiches, and burgers.
Fresh greens can be used in soups, stews, juices, and cooked as a vegetable.
Prepare Italian style arugula pasta with added goat cheese.
Enjoy garlic toasts dipped in leek-arugula vichyssoise.

Safety profile

Salad rocket (arugula) 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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