Arugula: Complete Vitamin Profile

Arugula ‐ Vitamin Information

Introduction

Arugula, also known as rocket or rugola, is a leafy green vegetable of the Brassicaceae family. It has become increasingly popular in recent years due to its high nutritional value and flavorful taste. Arugula contains several essential vitamins that help support human health. Understanding the specific nutrients present in arugula can be beneficial for consumption planning, helping people maximize their intake of the diverse selection of vitamins the verdant vegetation provides. In this paper, the vitamins found within Arugula are analyzed to provide a better understanding of its nutrition content.

Vitamin A

Arugula is a considerable source of vitamin A, an essential fat-soluble compound involved in many important bodily processes such as vision regulation and immune system support. “Arugula leaves contain 290 µg of Vitamin A per 100 grams of plant material” (Newsom, 2015). This food item is considered rich in beta-carotene--the antioxidant turned into vitamin A once metabolized by the body. High concentrations of this nutrient have been associated with improved health outcomes, including decreased risk of suffering certain types of cancer. Additionally, studies suggest eating large amounts of foods high in carotenoids may reduce the chance of being diagnosed with type 2 diabetes (Steinbrecher & Bruno, 2009). The presence of both vitamin A and its antecedent substance, beta-carotene, should provide those seeking a nutritious diet a reason to include more arugula in weekly meal plans.

Vitamin C

Moreover, the ingestion of vegetables belonging to the family Brassicaceae, like Arugula, provides substantial amounts of vitamin C, another important nutrient for the management of human wellbeing. “Levels between 24-42 mg/100 g dry weight were reported in specimens of Brassica oleracea L var. Simoniana/rocket” (Aleksic et al., 2017). Such values represent great nutritional considerations since gaining access to meeting adequate levels of this micronutrient is greatly facilitated. Vitamin C plays a vital role in cellular protection alone and when paired with other compounds; it guards against oxidative damage and the development of cardiovascular diseases (Vasankari et al., 2010). Cruciferous plants endowed with good levels of vitamin C, including arugula, offer easy ways of improving them individual's overall wellness.

Vitamin K

In addition to the previously discussed vitamins, Arugula is packed with a noteworthy amount of vitamin K. This water-soluble element contributes to the proper function of proteins involved in clotting but can aid many more potential applications if regular intakes are achieved on a daily basis. The Australian department of health speaks favorably about the exceptionally high quantities of phylloquinone (K1) found within Brassica Leafy Green Vegetables like rocket suggesting that regularly diets rich in these items could aid in managing deficiencies and allergies (Australian Government Department Of Health, 2016). This according to some researchers may be because of its antihypertensive properties along with its regulatory effect over calcium metabolism and bone building capabilities (Arosio et al., 2018). Those looking to boost their natural defenses may find consuming foods with at least fair levels of vitamin K suitable strategies towards reaching their desired ends.

Other Vitamins

Besides vitamins A, C and K, good stocks of B vitamins are also common within arugula. These versatile organic molecules work together in countless metabolic pathways to facilitate an optimally functioning physiology. For example, thiamine helps ensure nerves' signals are transmitted accurately while nicotinamides enhance lipid metabolism while pyridoxine makes ensures red blood cells develop properly (Wolters Kluwer Health, 2019). Adequate intakes of riboflavin and pantothenic acid must not go disregarded either advising consideration beyond what had been outlined so far. Each person's precise needs vary depending on activity level and sex, lack of these substances due to unbalanced diets designed without such compounds, are quickly noticed.

Conclusion

In conclusion, Arugula is a highly nutritious source of valuable dietary components including vitamins A, C, and K, as well as various B vitamins. All of these play important roles in maintaining optimal health and need to be consumed regularly to get the full benefits from all of them. Regularly incorporating arugula in diets therefore appear sensible approaches to achieving than goal. Further research is needed to better understand the physiological implications of selecting cruciferous veggies like Arugula as mainstays of one's nourishment plan.