Vitamins in salads
ROCKET (Eruca vesicaria)
- Excellent source of Vitamin K
- Good source of folate
- Source of Vitamin A equivalents, Vitamin E, Vitamin C and calcium
- Also provides dietary fibre
- Provides sulphur containing phytonutrients
glucosinolates - Carotenoids present include beta-carotene, lutein and
zeaxanthin
SPINACH (Spinacia Oleracea)
- Excellent source of Vitamin K
- Good source of Vitamin A equivalents, Vitamin C, folate and Vitamin E
- Source of magnesium, potassium, iron, and fibre
- Rich source of the carotenoids, including zeaxanthin and lutein, as well as beta-carotene
- Source of the phytonutrients quercetin and 4-coumaric acid
RED CHARD (Beta vulgaris)
- Excellent source of Vitamin K
- Good amounts of Vitamin A equivalents, Vitamin E and Vitamin C
- Source of magnesium and iron
- Rich source of carotenoids, including beta-carotene
- Good source of flavonoids
WATERCRESS (Rorippa nasturtium aquaticum)
- Excellent source of Vitamin C, Iron, Calcium and Vitamin K
- Contains high levels of a compound called phenylethyl isothiocyanate
- Brimming with beta-carotene and Vitamin A equivalents
- Provides iodine and most B vitamins, including folate
- Good source of Vitamin E
- Provides dietary fibre
- Contains lutein and zeaxanthin
- Source of phytonutrients quercetin (type of flavonoid) and glucosinolates
TATSOI (Brassica oleracea)
- Good amounts of Vitamin C and Vitamin K
- Source of folate and calcium
- Rich source of carotenoids
- Contains the sulphur containing phytonutrients glucosinolates
ROMAINE (L. sativa var. longifolia)
- Excellent source of Vitamin K
- Good source of Vitamin A equivalents, folate and Vitamin C
- Also provides dietary fibre
- Rich source of carotenoids, including zeaxanthin and lutein, as well as beta carotene
- Source of the phytonutrient quercetin (type of flavonoid)
OAK LEAF (L. sativa var. crispa)
(both green and red varieties)
- Excellent source of Vitamin K
- Good source of Vitamin A equivalents
- Source of folate and Vitamin C (green varieties)
- Contains the phytonutrients, hydroxycinnamates
- Rich source of carotenoids
- In red leaf varieties, the red and purple colours in the leaves are caused by one group of flavonoids called the anthocyanins
FRISEE ENDIVE (Cichorium endiva)
- Excellent source of Vitamin K
- Good source of folate
- Source of Vitamin A equivalents, Vitamin E, Vitamin C and fibre
- Contains the flavonol phytonutrient called Kaempferol
- Source of carotenoids, including beta-carotene
LAMB’S LETTUCE (Valerianella locusta)
- Good amounts of Vitamin C and Vitamin A equivalents
- Source of potassium and iron
- Rich source of carotenoids
