Health benefit – the humble salad – Rocket

Health benefit –  the humble salad –  Rocket

  • As in other greens, arugula (rocket) 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.

  • Salad rocket has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 1904µmol TE per 100 grams.         rocket arugula

  • Rocket salad is rich source of certain phytochemicals such as indoles, thiocyanates, sulforaphane, andiso­thiocyanates. 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.

  • 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.

  • Fresh rocket is a very good source of 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 helps prevent neural tube defects in the newborns.

  • Like kale, salad rocket is an excellent source of vitamin A. 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 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 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 bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering fromAlzheimer’s disease.

  • Arugula 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. exerpt from nutrition-and-you.com

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    Now that spring is here, it is a good time to start thinking about preparing for the summer months, hopefully, sun and warm weather.

Santé

 

  • The countdown to summer should begin soon, as a gradual preparation is the best way to ensure a healthy body !
  • During the winter we’ve enjoyed our stews and ” comfort foods” especially as this year has not been easy, with the weather leading us to “need” warming sustaining meals.

Now is the time to start planning.

  • The need for a healthy life style, doesn’t have to be difficult, when there are so many lovely scrummy recipes and  great fresh produce of fruit,vegetables and salads becoming available and affordable.

The benefits of the salad varieties are amazing and often unsung !

Not only do they provide excellent nutrition, but the wonderful colours give a beautiful “eye catching  table” ! As we eat “with our senses”, the visual benefits of the colourful foods help to satisfy.

In our quest for a healthy life, sometimes we need a little help !

Self-monitoring is a tried and true weight management strategy.

Most people know to keep a daily food diary.

It’s also helpful to weigh and measure yourself regularly and track it on a graph so you can increase your awareness of how your behaviours impact your weight and measurements..

This graph provides a visual reminder to stay on track, and seeing a declining slope reinforces you when you’re on track.

This is one of the “apps” you can find in FitChoice.

For more information go to http://pleine-vie.ineways.eu select language and discover FitChoice

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Alternatively, you can ask me any questions regarding FitChoice at   maggie@pleine-vie.com 

My help is only a click away !

Author:Maggie Pascoe (G+)

 

 

 

 

 

 

 

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About Maggie Pascoe

By helping enough people achieve what they want to achieve, you will achieve your goals !l My aim is to help people get what they want in life, to improve their health & life & have the same satisfaction by helping others.

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