Nutritional value of rocket
Rocket or Arugula (Eruca vesicaria (L.) Cav.) is a herbaceous plant belonging to the Brassicaceae family. It is mainly grown for its leaves, which are eaten raw in salads or as a condiment for hot dishes.
Rocket is an annual plant that grows to a height of about 20-100 centimeters. It has erect stems, leaves arranged in a rosette at the base and white or yellow flowers with small petals.
The rocket leaves are elongated, lobed and dark green. They are shaped like a spear or feather duster. Their flavor is characteristic, slightly bitter and spicy.
It is a plant that grows rapidly and is considered a rustic plant. It can be grown both in the open field and in pots. It is very adaptable to different climatic conditions and can be grown throughout the year.
Nutritional card –
Rocket is a nutrient-rich food. It is particularly notable for the presence of vitamin K, vitamin C, vitamin A and folate. It also contains minerals such as calcium, iron and potassium.
Thanks to its nutrient content, rocket is considered a health food. It is rich in antioxidants and has anti-inflammatory properties. Its high presence of vitamin K contributes to bone health and blood clotting.
Arugula’s distinctive flavor makes it a popular choice for salads and cold dishes. Its leaves can also be used as a condiment for pizzas, pasta, risottos and other culinary preparations. Arugula is often associated with Italian cuisine and is also used in many Mediterranean dishes.
It is important to note that the characteristics of rocket may vary slightly according to the variety and growing conditions. However, the characteristics mentioned above apply in general to the common rocket.
From a nutritional point of view, rocket, as mentioned, is an excellent source of vitamins A, C and K, as well as calcium, iron and other minerals. It is also rich in antioxidants such as beta-carotene. Arugula is a low-calorie food and contains a significant amount of fiber, which can contribute to feelings of satiety. It is a healthy addition to a balanced diet.
Here is the nutritional card for 100 grams of raw rocket:
Calories: 25 kcal
Protein: 2.6 grams
Fat: 0.7 grams
Carbs: 3.7 grams
Fibers: 1.6 grams
Sugars: 2.1 grams
Calcium: 160 milligrams
Iron: 1.5 milligrams
Magnesium: 47 milligrams
Potassium: 369 milligrams
Vitamin C: 29.4 milligrams
Vitamin K: 108.6 micrograms
Folate: 97 micrograms
Beta-carotene: 2,799 micrograms
Rocket is very popular as an ingredient in many cuisines and is often used in salads, pestos and pasta dishes. Rocket has several beneficial properties for health, including, we recall:
– Nutrients: Arugula is rich in essential nutrients such as vitamin K, vitamin C, vitamin A, folate and minerals such as iron and calcium. It is also a good source of antioxidants.
– Antioxidants: Arugula contains antioxidants such as vitamin C and carotenoids, which help fight free radical damage in the body and reduce the risk of chronic diseases.
– Bone health: Arugula is a good source of calcium and vitamin K, both of which are important for bone health. Calcium contributes to the formation and maintenance of healthy bones and teeth, while vitamin K promotes bone mineralization.
– Heart Health: The antioxidants found in arugula may help protect the heart by reducing inflammation and the risk of cardiovascular disease. Also, the presence of nitrates in rocket can help dilate blood vessels, lowering blood pressure.
– Eye health: Arugula is a source of vitamin A and antioxidants such as lutein and zeaxanthin, which are important for eye health and may help prevent age-related macular degeneration and other eye diseases.
– Digestion: Rocket is a food rich in fibre, which helps promote good digestion and maintain regular intestinal transit.
– Antibacterial properties: Some research suggests that arugula may have antibacterial and antimicrobial properties, helping to counter the growth of some harmful bacteria.
However, it’s important to note that arugula also contains oxalates, which can cause problems for people with kidney stones or conditions related to oxalate buildup. Also, some people may be allergic to arugula. As always, it is advisable to consult a doctor or nutritionist before making any significant changes to your diet.