arugula (rocket leaf)

arugula-in-a-bowl

PRIMARY MICRO NUTRIENTS Vitamin A, Vitamin C, Vitamin K, Vitamin B5, Folate

Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Potassium

SECONDARY MICRO NUTRIENTS Zinc,Vitamins B1, B2, B6
NUTRITIONAL HIGHLIGHTS and NOTES
  • High Nutrient Content
  • Extremely high in chlorophyll and carotenes, especially beta-carotene, Lutein and Zeaxanthin
FUNCTIONAL BENEFITS
  • Detoxifying
  • Preventing osteoporosis – high ratio of calcium to phosphorus promotes calcium utilization and absorption
  • Anti-cancer properties similar to those of other cabbage family members
  • Carotenoid benefits: antioxidant, immune-supportive, anti-inflammatory, cancer-preventative
  • Eye health – due to carotenoids Lutein and Zeaxanthin
PHYTONUTRIENTS
  • Chlorophyll
    • stimulates hemoglobin, production of red blood cells, prevents excessive menstrual blood flow
    • very similar to Heme portion of red blood cells
    • anti-cancer and anti-oxidant effects
    • astringent – stimulates wound healing, especially of skin and GI tract
  • Carotenoids Lutein and Zeaxanthin –  anti-oxidant, promotes healthy eyesight and prevents macular degeneration and cataracts
  • Sulforaphane
    • may beneficially affect cancer, heart disease, diabetes, and digestion
PLANT FAMILY Brasilica, Cruciferous. Related to: Arugula, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collards, Kale, Mustard, Radishes, Rutabaga, Turnips, Watercress
DANGERS Goitrogens (Thyroid hormones); Oxalates (Calcium binding and Kidney stones)); High Pesticide levels

low levels oxalates (Calcium binding and Kidney stones)

Cooking advice:

  • I recommend eating arugula raw in a salad. To maximum health benefits, cut the leaves into 1/2″ pieces (or smaller) and let  them sit for about 5 minutes prior to cooking. This activates many enzymes and helps release both the phyto-nutrient properties as well as their respective health benefits – see this post at WH Foods for more advice about this
  • Sulforaphane, for example, is a sulfur-rich compound found in cruciferous vegetables like broccoli, kale, bok choy, and cabbage. It has been shown to provide powerful health benefits (see this article about Sulforaphane on Healthline)
  • Sulforaphane is activated when glucoraphanin comes into contact with myrosinase, a family of enzymes. Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate sulforaphane (study)
  • Mustard is rich also rich in myrosinase. So to maximize your sulforaphane intake, eat arugula with a simple salad dressing including a sprinkle of mustard seeds or mustard powder
Arugula, raw RDA Per 100g % RDA
Nutrient Unit 91.71
Water g 25
Energy kcal 105
Protein g 2.58
Total lipid (fat) g 0.66
Carbohydrate, by difference g 3.65
Fiber, total dietary g 1.6
Sugars, total g 2.05
Minerals
Calcium, Ca mg 1000 160 16.0%
Iron, Fe mg 8 1.46 18.3%
Magnesium, Mg mg 420 47 11.2%
Phosphorus, P mg 700 52 7.4%
Potassium, K mg 470 369 78.5%
Sodium, Na mg 27
Zinc, Zn mg 11 0.47 4.3%
Copper, Cu mg 0.9 0.076 8.4%
Manganese, Mn mg 2.3 0.321 14.0%
Selenium, Se µg 55 0.3 0.5%
Vitamins
Vitamin C, total ascorbic acid mg 90 15 16.7%
Thiamin mg 1.2 0.044 3.7%
Riboflavin mg 1.3 0.086 6.6%
Niacin mg 16 0.305 1.9%
Pantothenic acid mg 5 0.437 8.7%
Vitamin B-6 mg 1.7 0.073 4.3%
Folate, total µg 400 97 24.3%
Choline, total mg 15.3
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 2373 47.5%
Vitamin A, RAE mcg 900 119 13.2%
Vitamin E, total mg 15 0.43 2.9%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 108.6 90.5%

Sourced from: USDA database of foods

Additional information:

What You Should Know About Arugula from Healthline

Everything you need to know about arugula from Medical News Today

Arugula: Top 10 Benefits for the Heart, Gut and More from Dr Axe

 

 

 

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