Rocket salad (Arugula) – benefits of arugula (ekadasi)

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rocket (arugula)

Eruca sativa (syn. E. vesicaria subsp. sativa (Miller) Thell., Brassica eruca L.) is an edible annual plant, commonly known as salad rocket, roquetterucolarugulacolewort, and, in the United States, arugula. Because of the composition of glucosinolates and flavonoids arugula has strong antioxidant properties. Her intake stimulates the secretion of the enzyme with anticancer activity. Additionally, arugula attributed: astringent, diuretic, digestive and laxative and anti-inflammatory activity. It is good as a stimulant, tonic and aphrodisiac. Effective at combating mild bacterial and fungal infection, and a high concentration of vitamin C acts antiscorbutic. It contains vitamin K, which helps strengthen and growth of bones. Salad rocket is an excellent source of vitamin A. Fresh rocket leaves contain good levels of vitamin C. 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. Salad rocket is one of the excellent vegetable sources for vitamin-KArugula leaves contain adequate levels of minerals, especially copper and iron. 

Recipe for salad:


*for two persones

70 g of arugula,

20 g of smoked cheese or tofu, cut into small cubes,

pinch of oregano,

10-15 chopped fresh basil leaves or 1/2 teaspoon dry parsley,

salt to taste (black salt – kala namak),

big tablespoon of extra virgin olive oil.


Chop arugula (rucola) on the medium size and mix well all the ingredients together. Serve with your favourite vegetarian meal, sabji, chapati etc…

Rocket salad





See the table below for in depth analysis of nutrients:Arugula (Eruca sativa), raw,
Nutrition value per 100 g.
ORAC value 1904
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 25 Kcal 1%
Carbohydrates 3.65 g 3%
Protein 2.58 g 5%
Total Fat 0.66 g 3%
Cholesterol 0 mg 0%
Dietary Fiber 1.6 g 4%
Folates 97 µg 24%
Niacin 0.305 mg 2%
Pantothenic acid 0.437 mg 8%
Pyridoxine 0.073 mg 6%
Riboflavin 0.086 mg 7%
Thiamin 0.044 mg 4%
Vitamin C 15 mg 25%
Vitamin A 2373 IU 79%
Vitamin E 0.43 mg 3%
Vitamin K 108.6 µg 90%
Sodium 27 mg 2%
Potassium 369 mg 7.5%
Calcium 160 mg 16%
Copper 0.076 mg 8%
Iron 1.46 mg 18%
Magnesium 47 mg 12%
Manganese 0.321 mg 14%
Phosphorus 52 mg 7.5%
Selenium 0.3 µg <1%
Zinc 0.47 mg 5%
Carotene-ß 1424 µg
Carotene-α 0 µg
Lutein-zeaxanthin 3555 µg


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