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 strengthen our bones, as it contains calcium and vitamin K. Eating this cruciferous vegetable can also help with better heart health. Arugula can be added to salads, as well as pasta, pizza and other sauces. Smoothies and juice can also be made with arugula, and 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 known as rocket or roquette, has small leaves with a rather tangy taste. It came 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 more pronounced flavor. You will also find baby arugula at the market, which is when the farmers harvest arugula earlier than usual. It is packed with nutrition and is very healthy for the body.

Arugula Nutrition

Is arugula healthy? According to the US Food and Drug Administration, 100g of raw arugula contains the following nutrients:

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

What are the health benefits of Arugula?

1. It can reduce blood pressure

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

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2. It can reduce the risk of cancer

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

3. It may improve bone health and density

Arugula has healthy amounts of calcium and vitamin K. A cup of arugula contains 32 mg of calcium, which may add to a person’s daily requirement, which is 1000 mg for adults, says the US Food and Drug Administration. Vitamin K helps with bone metabolism as well as better calcium absorption. One cup of arugula contains 21. mcg of vitamin K, and our daily requirement of vitamin K is 80mcg. Therefore, it can help prevent bone diseases such as osteoporosis.

4. It can reduce the risk of diabetes

Eating cruciferous vegetables such as arugula can 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 study on mice, published in Pharmaceutical Biology, said that arugula extract had an antidiabetic effect in the muscle cells of the mice. It helped stimulate the uptake of glucose in the cells.

5. Promotes heart health

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

6. It helps with vision

Arugula has vitamin A, which contains antioxidants that help with night vision, and overall eye health as well. So, eating arugula every day can help your eyesight get better.

How to include arugula in your diet

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

Not only will it make it more nutritious, but it will also improve the taste, as arugula has quite a peppery and tangy taste. You can even add it to fruit and berry salads.

It can also be eaten raw and can be a delicious pizza topping. It can be added to sandwiches, and nachos as well as included in a wrap filling.

You could also throw some arugula into juices and smoothies, making them nutrient dense, as well as yummier.

Additionally, arugula can be sauteed and added to many recipes and stir-fries. When it is cooked, it is not as peppery as it is raw, and it would not affect the taste of the dish too much.

Side effects of arugula

Arugula may have some side effects if it is not stored properly, or if it has been in excess. If Arugula juice is not stored properly, its nitrate levels can increase, says a study published in the British Journal of Clinical Pharmacology. High nitrate levels can also interfere with certain medications.

Summary

Arugula is a nutritious green leafy vegetable with a rather tangy and peppery taste. It can be eaten raw and added to salads, juices, smoothies, sandwiches, as well as pastas and pizzas. It can also be sauteed and added to stir fries. It is rich in calcium and vitamin K, as well as healthy amounts of Nitrate. It may help prevent cancer, improve bone health, prevent diabetes, and help with better eyesight, and heart health.

FAQs

Can arugula be eaten every day?

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

Can arugula be eaten raw?

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