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)”
- flavoni: “activitatea antioxidanta a flavonilor, folosirea lor in prevenirea si tratarea cancerului, precum si in prevenirea bolilor coronariene ar trebui scoasa in evidenta”
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
UM | Valori | % DZR /estimari | % DZR Grafic | |
---|---|---|---|---|
Valori generale | ||||
Apa | g | 231.81 | 11.59% | |
Energie | kcal | 44.82 | 2.24% | |
Proteina | g | 3.56 | 7.13% | |
Total lipide (grasimi) | g | 0.72 | 1.11% | |
Carbohidrati | g | 8.11 | 2.7% | |
Fibra | g | 4.04 | 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% | |
Fier | mg | 3.25 | 18.06% | |
Magneziu | mg | 51.00 | 12.75% | |
Fosfor | mg | 87.58 | 8.76% | |
Potasiu | mg | 645.63 | 18.45% | |
Sodiu | mg | 38.57 | 1.61% | |
Zinc | mg | 0.77 | 5.14% | |
Cupru | mg | 0.11 | 5.56% | |
Mangan | mg | 0.43 | 21.27% | |
Selenium | µg | 1.36 | 1.94% | |
Vitamine | ||||
Vitamina C acid ascorbic | mg | 39.10 | 65.16% | |
Tiamina B1 | mg | 0.12 | 8.26% | |
Riboflavin B2 | mg | 0.16 | 9.61% | |
Niacina B3 | mg | 0.95 | 4.73% | |
Acid pantoteic B5 | mg | 0.47 | 4.68% | |
Vitamina B6 | mg | 0.19 | 9.67% | |
Folati | µg | 165.49 | 41.37% | |
Colina | mg | 20.25 | 4.77% | |
Betaina | mg | 0.19 | 0.04% | |
Vitamina A RAE | µg | 369.37 | 46.17% | |
Beta-Caroten | µg | 4186.72 | 69.78% | |
Vitamina A IU | IU | 7703.24 | 154.06% | |
Luteina + zeaxantina | µg | 2952.25 | 24.60% | |
Vitamin E (alfa-tocoferol) | mg | 0.54 | 3.58% | |
Gama-Tocoferol | mg | 0.45 | ||
Vitamina K | µg | 387.60 | 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