What is Rocket and How Does it Benefit Your Health?
Rocket, or arugula, is a leafy green from the Brassica family, making it a close relative of other nutrient-dense vegetables like broccoli, kale, and cauliflower. Known for its distinctive peppery flavour, rocket is much more than a simple salad ingredient. It is a nutritional powerhouse, loaded with health-promoting compounds that contribute to overall well-being. Beyond its vitamins and minerals, rocket contains powerful phytochemicals, including glucosinolates and flavonoids, which are the subject of ongoing scientific research. Many health benefits are unlocked by eating rocket raw, as heat can degrade some of these valuable compounds. This makes it an incredibly easy and convenient addition to a wide range of meals, from simple salads to vibrant pizza toppings.
The Nutritional Profile of Rocket
Despite being very low in calories—around 25 per 100 grams—rocket is remarkably nutrient-dense. A typical serving provides a significant portion of your daily vitamin needs, among other key nutrients.
A cup of raw rocket can provide:
- Vitamins: High levels of Vitamin K (essential for blood clotting and bone health), Vitamin A (for vision and immune function), Vitamin C (a powerful antioxidant), and Folate.
- Minerals: A good source of calcium (for bone and teeth strength), potassium (for heart and muscle function), and magnesium.
- Antioxidants and Phytochemicals: Rich in beta-carotene, flavonoids, and glucosinolates, which fight cellular damage and reduce inflammation.
Rocket vs. Other Leafy Greens: A Nutritional Comparison
While many leafy greens offer exceptional health benefits, rocket has a distinct profile worth considering. Here is a comparison of key nutrients found in a typical 100g serving of rocket, spinach, and kale.
| Nutrient | Rocket (raw) | Spinach (raw) | Kale (raw) |
|---|---|---|---|
| Energy | ~91 kJ | ~97 kJ | ~200 kJ |
| Protein | 3.3 g | 2.9 g | 4.3 g |
| Calcium | 214 mg | 99 mg | 150 mg |
| Iron | 1.56 mg | 2.71 mg | 1.48 mg |
| Vitamin C | 83 mg | 28.1 mg | 120 mg |
| Vitamin K | High | High | Very High |
| Folate | 164 μg | 194 μg | 141 μg |
This comparison highlights that while all three are healthy, rocket provides a superior amount of Vitamin C and Calcium compared to spinach and is comparable to kale in many respects.
Specific Health Benefits of Rocket
Consuming rocket regularly has been linked to a variety of health improvements. The unique combination of vitamins, minerals, and plant compounds work synergistically to provide these benefits.
Cancer-Fighting Properties
As a cruciferous vegetable, rocket contains glucosinolates. These compounds, when broken down during chewing and digestion, form active compounds called isothiocyanates. Research indicates that isothiocyanates may inhibit the enzyme histone deacetylase (HDAC), which is involved in cancer progression. Studies have associated high intake of cruciferous vegetables with a reduced risk of cancers such as colorectal, lung, and prostate cancer. The compound erucin, derived from rocket's glucosinolates, has also shown anti-proliferative effects on human lung carcinoma cells in lab studies.
Supports Strong Bones
Rocket is an excellent source of Vitamin K and Calcium, two nutrients vital for bone health. Vitamin K plays a crucial role in bone metabolism, and a deficiency can increase fracture risk. Adequate Vitamin K intake improves how the body absorbs calcium and helps with bone mineralization, leading to increased bone density and strength.
Aids Heart Health and Blood Pressure
Rocket contains beneficial nitrates and potassium that have a positive effect on cardiovascular health. Nitrates convert into nitric oxide in the body, which helps to relax and widen blood vessels, promoting better blood flow and potentially lowering blood pressure. The antioxidants in rocket, including flavonoids, also help to reduce inflammation, which is a major factor in heart disease.
Promotes Digestive Health and Weight Management
With its high water content and dietary fiber, rocket supports a healthy digestive system. Fiber helps promote regular bowel movements and feeds beneficial gut bacteria, contributing to overall gut health. The high fiber content also adds bulk to meals, helping you feel fuller for longer and aiding in weight management. Rocket's low-calorie density makes it an ideal food for those aiming to lose or maintain their weight.
Is Rocket’s High Nitrate Content a Concern?
Rocket is known to be a hyper-accumulator of nitrates, which has raised concerns in the past. However, modern research has largely alleviated these fears. While nitrates can convert to potentially harmful nitrosamines in the body, especially in cooked or stored food, the beneficial antioxidants in rocket counteract these effects. Additionally, the European Food and Safety Authority (EFSA) and the World Health Organization (WHO) have concluded that the health benefits of eating vegetables like rocket far outweigh any potential risks from nitrates. To minimize risk, simply ensure you source rocket from reputable growers and eat it fresh. This excellent review provides more detail on nitrate and glucosinolate contents in rocket: https://www.ncbi.nlm.nih.gov/articles/PMC4011049/.
How to Incorporate More Rocket into Your Diet
Rocket is incredibly versatile and easy to add to meals. Its peppery flavour can add a pleasant, zesty kick.
- Salads: Use it as the base for a salad or mix with other leaves for a more complex flavour profile. Pair it with fruits, nuts, and cheeses.
- Toppings: Sprinkle raw rocket over pizza, pasta, or soups just before serving for a vibrant finish.
- Sandwiches and Wraps: Replace standard lettuce with rocket for a more flavourful, nutrient-dense sandwich or wrap.
- Cooked: Sauté or braise rocket quickly, much like spinach. It will wilt, but retain its signature peppery taste.
- Pesto: Substitute or combine basil with rocket to create a unique and flavourful pesto.
Conclusion
In conclusion, rocket is undeniably a healthy and beneficial addition to any diet. As a low-calorie, nutrient-dense leafy green, it provides a rich supply of vitamins, minerals, and antioxidants that support everything from bone and heart health to cancer prevention and weight management. Its unique peppery flavour makes it a versatile ingredient, and the potential concerns over nitrate content are generally outweighed by its significant health advantages. For those looking to boost their nutritional intake with a flavourful and easy-to-use ingredient, rocket is an excellent choice.
