Arugula-Rocket Leaves
Health benefits of Arugula
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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