Arugula

Arugula, also known as salad or garden rocket, is one of the nutritious green-leafy vegetable of mediterranean origin. It belongs within the brassicaceae family similar to as mustard greens, cauliflower, kalea,etc. Salad rocket is a small, low growing annual herb featuring dandelion like succulent, elongated, lobular leaves with green-veins. However, its light green leaves appear identical to that of spinach without lobulation in younger plants. Additonally, young, tender leaves feature sweet flavor, and less peppery taste in contrast to strong, spicy flavor in case of mature greens.

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

As in other greens, arugula too 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 may immensely benefit health.

Salad rocket has an orac value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 1904 amol te per 100 grams.

Rocket salad is one of rich source of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and isoathiocyanates. Together, these compounds have been found to counter carcinogenic effects of estrogen and thus help protect 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). 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 a very good source of folates. 100 g of fresh greens contain 97 ag or 24% of folic acid. When given to the anticipant mothers during their conception time, folate can help prevent neural tube defects in the newborns.

Like as in kale, salad rocket is an excellent source of vitamin a. 100 g fresh leaves contain 1424 ag of beta-carotene, and 2373 iu of vitamin a. Carotenes convert into vitamin a in the body. Studies found that vitamin a and flavonoid compoundsain 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 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 potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. In addition, adequate vitamin-k levels in the diet help limiting neuronal damage in the brain and thus, has established role in the treatment of patients suffering from alzheimer's disease.

Its leaves contain adequate levels of 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.