Arugula: nutrition, benefits and how to use it

Arugula is a green leafy vegetable with numerous health benefits. It is full of antioxidants and can reduce the risk of many chronic diseases such as cancer and diabetes. It can also make our bones stronger because it contains calcium and vitamin K. Eating this cruciferous vegetable can also help with better heart health. Arugula can be added to salads, but also to pasta, pizzas and other sauces. Arugula can also be used to make smoothies and juice, but it can also be added to sandwiches. Read on to learn more about the versatile arugula and how to add it to your diet.

What is arugula?

Arugula, also called arugula or arugula, has small leaves that have a rather spicy taste. It is native to the Mediterranean region and belongs to the Brassica or cruciferous family, which is the same as Brussels sprouts, kale, cauliflower and broccoli. Wild arugula has a sharper taste. You also get baby arugula on the market, and then the farmers harvest arugula earlier than normal. It is packed with nutrition and is very healthy for the body.

Arugula Nutrition

Is arugula healthy? According to the U.S. Food and Drug Administration, 100 grams of raw arugula contains the following nutrients:

Water: 91.7g
Energy 25 Kcal
Protein: 2.58 g
Fat: 0.66g
Carbohydrates: 3.65 g
Fiber: 1.6 g
Calcium: 160 mg
Iron: 1.46 mg

What are the health benefits of arugula?

1. May lower blood pressure

One of the biggest benefits of arugula is that it is rich in nitrates, and this can affect blood pressure. According to a study published in Nutrients, high levels of nitrates can help regulate and lower blood pressure. In addition, it can also improve athletic performance and reduce the amount of oxygen the body needs while performing an exercise.

2. May Reduce the Risk of Cancer

Arugula has a peppery, bitter taste and this in turn may reduce the risk of cancer. The bitter taste is caused by the presence of glucosinolates, which are found in all cruciferous vegetables. The body breaks this down into many useful compounds, including sulforaphane. A study published in Current Pharmacology Reports suggests that sulforaphane may inhibit the enzyme histone deacetylase (HDAC), which is responsible for cancer progression.

3. Can improve bone health and density

Arugula contains healthy amounts of calcium and vitamin K. A cup of arugula contains 32 mg of calcium, which can contribute to a person’s daily requirement, which is 1,000 mg in adults, according to the U.S. Food and Drug Administration. Vitamin K helps with bone metabolism and better absorption of calcium. One cup of arugula contains 21.0 mcg of vitamin K, while our daily requirement for vitamin K is 80 mcg. Therefore, it can help prevent bone diseases such as osteoporosis.

4. May Reduce the Risk of Diabetes

Eating cruciferous vegetables such as arugula may reduce the risk of diabetes. A study published in the Journal of Diabetes Investigation states that green leafy vegetables are beneficial in preventing type 2 diabetes. A mouse study published in Pharmaceutical Biology found that arugula extract had an anti-diabetic effect in the muscle cells of the mice. It helped stimulate the absorption of glucose into the cells.

5. Promotes Heart Health

Arugula can also give you a healthier heart. A study published in the Journal of American Heart Association states that cruciferous vegetables such as arugula may prevent atherosclerosis in older adult women. Atherosclerosis is a condition in which plaque builds up in the arteries, and this can lead to heart-related problems. Cruciferous vegetables contain plant compounds such as polyphenols and organic sulfur compounds, which protect the heart.

6. Helps with eyesight

Arugula contains vitamin A, which contains antioxidants that help with night vision and overall eye health. Therefore, eating arugula daily can help improve your eyesight.

How to include arugula in your diet

There are several ways in which arugula can become part of your regular diet. Fresh arugula can be added to salads.

Not only does it make it more nutritious, but it also improves the taste, as arugula has a rather peppery and spicy taste. You can even add it to fruit and berry salads.

It can also be eaten raw and can become a tasty topping on pizzas. It can be added to sandwiches and nachos, as well as wrap fillings.

You can also add some arugula to juices and smoothies, making them nutritious and more delicious.

In addition, arugula can be fried and added to many recipes and stir-fries. When cooked, it is not as peppery as raw, and will not disrupt the flavor of the dish too much.

Side effects of arugula

Some side effects of arugula may occur if it is not stored properly or if too much is used. Arugula juice, if not stored properly, can lead to an increase in nitrate levels, according to a study published in the British Journal of Clinical Pharmacology. High levels of nitrate can also interfere with certain medications.

Resume

Arugula is a very nutritious green leafy vegetable with a rather spicy and peppery taste. It can be consumed raw and added to salads, juices, smoothies, sandwiches, as well as pasta and pizza. It can also be fried and added to stir-fries. It is rich in calcium and vitamin K and also contains healthy amounts of nitrate. It can help prevent cancer, improve bone health, prevent diabetes, and aid in better vision and heart health.

Frequently Asked Questions

Can arugula be eaten every day?

Yes, it can be eaten every day and is a healthy addition to a balanced diet. It is rich in nutrients and low in calories, making it perfect for regular consumption.

Can arugula be eaten raw?

Yes, it can be eaten raw. It can be added to salads, sandwiches, smoothies and juices.