Rocket: A Nutritional Powerhouse
Rocket, also known as arugula, is a leafy green vegetable belonging to the Brassicaceae family, which includes other cruciferous vegetables such as broccoli, cauliflower, and kale. It is a popular ingredient in salads, sandwiches, and as a garnish for various dishes due to its distinctive peppery flavor and nutritional value.
Nutritional Profile
Rocket is an incredibly nutrient-dense vegetable, boasting a wide range of essential vitamins, minerals, and antioxidants. Per 0.5-cup serving, it contains:
- Calories: 2.5
- Protein: 0.3g
- Fat: 0.1g
- Carbohydrates: 0.4g
- Fiber: 0.2g
- Sugar: 0.2g
- Vitamin K: 106% of the Daily Value (DV)
- Vitamin C: 21% of the DV
- Vitamin A: 12% of the DV
- Calcium: 6% of the DV
- Iron: 3% of the DV
- Potassium: 3% of the DV
- Manganese: 3% of the DV
Health Benefits
The impressive nutrient profile of rocket contributes to its numerous health benefits:
- Antioxidant activity: Rocket is rich in antioxidants, including flavonoids and carotenoids, which help protect cells from damage caused by free radicals.
- Bone health: The high vitamin K content in rocket is crucial for bone health, as it promotes calcium absorption and bone mineralization.
- Immune support: Vitamin C, a key nutrient in rocket, supports immune function by boosting the production of white blood cells.
- Heart health: The nitrates present in rocket have been shown to improve blood flow and reduce blood pressure.
- Cancer prevention: Studies have linked the consumption of cruciferous vegetables, including rocket, to a reduced risk of certain types of cancer, such as lung and colon cancer.
Conclusion
Rocket is a nutritional powerhouse that offers a myriad of health benefits. Its low calorie content and plethora of essential nutrients make it an ideal choice for those looking to maintain a healthy weight while reaping the benefits of a nutrient-rich diet. Incorporating rocket into salads, sandwiches, and other dishes is an easy and delicious way to enhance your overall health and well-being.
How many calories are in Rocket?
Each 0.5 cup of Rocket contains 2.5 calories.
Rocket Nutritional Information
| Nutrient | Amount per 0.5 cup (10g) |
|---|---|
| Calories | 2.5 Calories |
| Protein | 0.3g |
| Fat | 0.1g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 0.4g |
| Dietary Fiber | 0.2g |
| Sugar | 0.2g |
| Sodium | 0.0027mg |
| Potassium | 0.0369mg |
| Calcium | 0.016mg |
| Iron | 0.0002mg |