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)”

Bol salata verde mixta

 

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

Salata verde mixta

 

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

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