The Food Coach

Healthy Food Database - Rocket

Arugula or rocket or roquette or rocola are all the same thing. Little used 10 years ago, rocket, as it is most commonly known, is one of the most popular salad greens today. Its dark leaves have a peppery taste similar to watercress. Rocket has been in existence since Roman times and is extremely popular in Italian cooking. Rocket has small, flat leaves with long stems.
Category: Vegetable
In Season: all year
To Buy: Rocket is quite easy to find in most supermarkets and greengrocers. Leaves can be bought in bunches or collected loose. Baby rocket and wild rocket are also available. Look for fresh, bright green leaves free of insect damage. Yellowing leaves are a sign of age.
To Store: Store in plastic bags in the crisper section of the fridge. Wash before use. Remove any ties holding bunches together.
Tips & Tricks: Wash leaves in a salad spinner to save time and damage to the delicate leaf. Grow your own rocket in pots in the garden - it's extremely hardy and easy to maintain.

Nutrition (1 Cup):

Energy (kJ): 68
Protein (g): 1.5
Saturated Fat, g : 0.0
Vitamin A: Often called the "anti-infective" vitamin, it protects the mucous membranes of the body, reducing chance of infection and enhancing the immune system's response. Necessary for growth and maintenenance of bones, teeth and body tissues and healthy foetal development, this vitamin is also important for night vision.

Contraindications:
Taken in excess will accumulate in the body.
Calcium: The most abundant mineral in the body, calcium is essential for health of bones and teeth, and also for nerve transmission, cardiovascular health, muscle contraction and blood clotting.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Antioxidants:
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Carbohydrates, g: 1.3
Fat (g): 0.4
Monosaturated Fat , g: 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Rocket is delicious mixed with other salad greens to balance the hot flavour. A simple rocket and parmesan salad is easy to prepare. Wilt fresh rocket through pasta dishes or hot root vegetables to boost the flavour and the nutritional goodness.

Benefits the Following Health Conditions:*

Cold and Flus
Osteoporosis
Eye Problems
Premature Aging

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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