Vitamine, minerale, aminoacizi, antioxidanti… din salate

 

Vitamine din salate verzi

 

Pentru o viata sanatoasa, consumati zilnic un bol de salata verde mixta.

In baza cuantificarilor de mai jos:

• sursa excelenta de: Vitamina C, Folati, Vitamina A (Beta-Caroten), Luteina, Zeaxantina, Vitamina K
• sursa buna de: Fibra, Fier, Potasiu, Mangan
• sursa de antioxidanti:
  • flavoni: “activitatea antioxidanta a flavonilor, folosirea lor in prevenirea si tratarea cancerului, precum si in prevenirea bolilor coronariene ar trebui scoasa in evidenta”
    
  • flavonoli: “consumul de flavonoli a fost asociat cu o varietate de efecte benefice, inclusiv activitate crescută a superoxid dismutazei (SOD) (o enzimă antioxidantă găsită în celulele roșii din sânge), o scădere a leziunii ADN-ului limfocitelor, o scădere a 8-hidroxi-2′-Deoxyguanozină (un marker al leziunilor oxidative) și o creștere a capacității antioxidante a plasmei (capacitatea de a elimina radicalii liberi)”

 

In compozitia salatei, intra urmatoarele:

• salata verde: 120g
• salata romana: 20g
• ridichi: 40g
• frunze andive: 5g
• macris: 10g
• patrunjel: 10g
• ruccola: 13g
• frunze si tije papadie: 10g
• ceapa verde: 28g
• usturoi verde: 7g

 

Valori nutritionale complete aferente salatei mixte de mai sus

 

Valori nutritionale salata verde mixta
Vitamine, Minerale, Lipide, Aminoacizi, Antioxidanti

	UM	Valori	% DZR /estimari	% DZR Grafic
Valori generale
Apa	g	231.81	11.59%	11.59%
Energie	kcal	44.82	2.24%	2.24%
Proteina	g	3.56	7.13%	7.13%
Total lipide (grasimi)	g	0.72	1.11%	1.11%
Carbohidrati	g	8.11	2.7%	2.7%
Fibra	g	4.04	16.14%	16.14%
Zahar	g	3.08
Sucroza	g	0.04
Glucoza (dextroza)	g	1.01
Fructoza	g	1.06
Minerale
Calciu	mg	105.24	10.52%	10.52%
Fier	mg	3.25	18.06%	18.06%
Magneziu	mg	51.00	12.75%	12.75%
Fosfor	mg	87.58	8.76%	8.76%
Potasiu	mg	645.63	18.45%	18.45%
Sodiu	mg	38.57	1.61%	1.61%
Zinc	mg	0.77	5.14%	5.14%
Cupru	mg	0.11	5.56%	5.56%
Mangan	mg	0.43	21.27%	21.27%
Selenium	µg	1.36	1.94%	1.94%
Vitamine
Vitamina C acid ascorbic	mg	39.10	65.16%	65.16%
Tiamina B1	mg	0.12	8.26%	8.26%
Riboflavin B2	mg	0.16	9.61%	9.61%
Niacina B3	mg	0.95	4.73%	4.73%
Acid pantoteic B5	mg	0.47	4.68%	4.68%
Vitamina B6	mg	0.19	9.67%	9.67%
Folati	µg	165.49	41.37%	41.37%
Colina	mg	20.25	4.77%	4.77%
Betaina	mg	0.19	0.04%	0.04%
Vitamina A RAE	µg	369.37	46.17%	46.17%
Beta-Caroten	µg	4186.72	69.78%	69.78%
Vitamina A IU	IU	7703.24	154.06%	154.06%
Luteina + zeaxantina	µg	2952.25	24.60%	24.60%
Vitamin E (alfa-tocoferol)	mg	0.54	3.58%	3.58%
Gama-Tocoferol	mg	0.45
Vitamina K	µg	387.60	484.50%	484.50%
Lipide
Acizi grasi, saturati	g	0.1
Acizi grasi, mononesaturati	g	0.07
Acizi grasi, polinesaturati	g	0.29
Fitosteroli	mg	3.3
Aminoacizi
Triptofan	g	0.03
Treonina	g	0.11
Izoleucina	g	0.11
Leucina	g	0.19
Lizina	g	0.15
Metionina	g	0.04
Cistina	g	0.02
Fenilalanina	g	0.14
Tirozina	g	0.07
Valine	g	0.15
Arginina	g	0.15
Histidina	g	0.05
Alanina	g	0.15
Acid aspartic	g	0.33
Acid glutamic	g	0.51
Glicina	g	0.13
Prolina	g	0.13
Serina	g	0.12
Antocianidine
Pelargonidina	mg	25.24
Flavoni
Apigenin	mg	21.55
Luteolin	mg	0.11
Flavonoli
Isorhamnetin	mg	0.56
Kaempferol	mg	13.58
Miricitina	mg	2.05
Quercitina	mg	13.36

 

Nota: Nu au fost cuantificate valoric: papdia (frunzele, tijele) si usturoiul verde. Vitaminele, Minerale cu valori semnificative au fost evidentiate pe fundal verde.

Surse:

1.Guidance for Industry: A Food Labeling Guide (14. Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients)
2. USDA Food Composition Databases
3.Daily Value
4.Low dose betaine supplementation leads to immediate and long term lowering of plasma homocysteine in healthy men and women.
5.Protein and Amino Acids
6. Intake recommendations
7. Lutein & Zeaxanthin
8. Karrie Heneman, PhD SheriZidenberg – Cherr , PhD UC  Cooperative Extension Center for  Health and Nutrition Research Department of Nutrition University of California Davis, CA 95616 – 8669 October  2008
9.Flavones and flavone synthases, Institut für Pharmazeutische Biologie, Philipps Universität Marburg, Germany