arugula nutrition.vitamin c arugla.

Arugula.

Arugule leaves are otherwise known as 'rocket', and they are particularly popular in the Mediterranean and Middle-East. In fact, arugula is one of the tastiest foods on this vegetable list, and it adds a complex flsvor to any dish.

Nutritionally, per 100g they offer:-

Protein - 2.58g
Fat - 0.66g
Carbohydrates - 3.65g
Calories - 25.0g
Sugar - 2.05g
Fiber - 1.6g

Vitamins (% Recommended Daily Allowance (RDA):-

Vitamin A - 102%
Vitamin C - 20%
Vitamin B2 - 5%
Vitamin B5 - 9%
Vitamin B6 - 6%
Folate - 24%
Vitamin K - 136%

Minerals (% RDA)

Calcium - 16%

Iron - 8%

Magnesium - 15%

Phosphorus - 7%

Potassium - 11% 

Copper - 8%

Manganese - 18%

Vitamin A (Retinoids, Carotene) 

Benefits:- Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.

Recommended Daily Allowance (RDA):-700 mcg (2,333 IU) Some supplements report vitamin A in international units (IU's).

Good Food Sources:- Sources of retinoids, beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese. Sources of beta carotene, sweet potatoes, carrots, pumpking, squash, spinach, mangoes, turnip greens.

Did You Know:- Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones.

Vitamin C (Ascorbic Acid)

Benefits:- Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls.Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.

Recommended Daily Allowance (RDA):- 75 mg. Smokers add 35 mg.

Good Food Sources:- Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts.

Did You Know? Evidence that vitamin C helps reduce colds has not been convincing.

Vitamin K (Phylloquinone, Menadione)

Benefits:- Activates proteins and calcium essential to blood clotting. May help prevent hip fractures.

Recommended Daily Allowance(RDA):- 90mcg

Good Food Sources:- Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kalk, collards, and other green vegetables.

Did You Know? Intestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent.

    Vitamin B2 (Riboflavin)

Benefits:- Helps convert food into energy. Needed for healthy skin, hair, blood, and brain.

Recommended Daily Allowance(RDA):- 1.7 mg.

Good Food Sources:- Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.

Did You Know? Most Americans get enough of this untrient.

Vitamin B3 (Niacin, Nicotinic Acid)

Benefits:- Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system.

Recommended Daily Allowance(RDA):- 14 mg.

Good Food Sources:- Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter.

Did You Know? Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6. 

Vitamin B5 (Pantothenic Acid)

Benefits:- Helps convert food into enetgy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin.

Recommended Daily Allowance (RDA):- 5 mg.

Good Food Sources:- Wide variety of nutritious food, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products.

Did You Know? Deficiency causes burning feet and other neurologic symptoms.

  

Folate B9 (Folic Acid Folate)     

Benefits:- Vital for new cell creation. Helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.

Recommended Daily Allowance(RDA):- 400 mcg.

Good Food Sources:- Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-kyed peas and chickpeas, orange juice, tomato juice.

Did You Know? Many people don't get enough of this nutrient. Occasionally, foloc acid maksks a B12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B12.