Arugula: Nutritional Values, Benefits and How to Use It?

Arugula is a green leafy vegetable that has many health benefits. It is full of antioxidants and can reduce the risk of many chronic diseases such as cancer and diabetes. Since it contains calcium and vitamin K, it can also strengthen our bones. Eating this cruciferous vegetable may also help improve heart health. In addition to salads, arugula can also be added to pasta, pizza and other sauces. Arugula can be used to make smoothies and juices, as well as add it to sandwiches. Read on to learn more about versatile arugula and how to add it to your diet.

What is arugula?

Arugula, also known as rocket or arugula, has small leaves that have a rather tangy taste. It originates from 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 can also buy baby arugula at the market, where farmers harvest the arugula earlier than usual. It is full of nutrients and very healthy for the body.

Arugula Nutrition

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

Water: 91.7g
Energy 25 Kcal
Protein: 2.58g
Fat: 0.66g
Carbs: 3.65g
Fiber: 1.6g
Calcium: 160mg
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, which can affect blood pressure. According to a study published in the journal Nutrients, high levels of nitrates can help regulate and reduce blood pressure. In addition, it can also improve athletic performance and reduce the amount of oxygen the body needs while exercising.

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2. May Reduce the Risk of Cancer

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

3. May Improve Bone Health and Density

Arugula contains healthy amounts of calcium and vitamin K. The U.S. Food and Drug Administration states that one cup of arugula contains 32 mg of calcium, which may contribute to the daily calcium requirement of 1,000 mg in adults. Vitamin K helps bone metabolism and better absorption of calcium. While a glass of arugula contains 21 mcg of vitamin K, our daily vitamin K requirement 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 noted that arugula extract had an antidiabetic effect on the muscle cells of mice. It helped stimulate glucose uptake in cells.

5. Supports heart health

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

6. Helps vision

Arugula contains vitamin A, which has antioxidants that help with night vision and overall eye health. Therefore, eating arugula every day may help improve your eyesight.

How to include arugula in your diet?

There are several ways to make arugula a part of your regular diet. Fresh arugula can be added to salads.

Since arugula has a very peppery and tangy taste, it will not only make it more nutritious but also enhance the taste. You can even add it to fruit and berry salads.

It can also be eaten raw and can be a delicious 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 to make them more nutritious and delicious.

In addition, arugula can be sautéed and added to many recipes and stir-fries. When cooked, it is not as peppery as raw and does not spoil the taste of the dish as much.

Side effects of arugula

Arugula may have some side effects if it is not stored properly or consumed in large quantities. According to a study published in the British Journal of Clinical Pharmacology, arugula juice may cause an increase in nitrate levels if not stored properly. High nitrate levels can also interfere with some medications.

Summary

Arugula is a very nutritious green leafy vegetable with a very sharp 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 sautéed and added to stir-fries. In addition to being rich in calcium and vitamin K, it also contains a healthy amount of Nitrate. It may help prevent cancer, improve bone health, prevent diabetes, better vision and heart health.

FAQ

Can arugula be eaten every day?

Yes, it can be eaten every day and will be 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.