Arugula, also known as rocket, is a tasty, nutrient-rich, health-promoting green vegetable crop. Known as rocket sometimes, it is highly regarded due to the spiciness of being bitter in nature, it can be used in preparation of salads, sandwiches and the like in all parts of the world. But it is not only for its unusual taste that many people love arugula today it contains so much nutritive values. This article explains in details the numerous arugula plant health benefits, reasons why incorporating arugula into your daily diet will be highly recommended and why it should be your herbal companion.
Arugula (scientific name: Eruca vesicaria) is from the family of Brassicaceae family which also encompasses other cruciferous vegetables such as broccoli, kale and Brussels sprouts. The nutritive value is high and the food is rather diverse, which means that it has many benefits to the health of consumers.
Nutrients in 100 grams of raw arugula:
Arugula is also low in calories and carbohydrates, making it an excellent choice for weight management and maintaining a healthy lifestyle.
This platelet-rich green cress is rich in antioxidant vitamins – A, C and K and phytonitrogens include beta caroten, lutenin and zeaxathin. These compounds act on free radicals and reduce other oxidation and cellular destructive processes. Antioxidants are great in the fight against disease that are inherent to the human race such as cancer, cardiovascular ailments and neurological illnesses.
Among the nutrients that make the arugula a good food for the body because it supports the bones is the vitamin K. Vitamin A impacts the workings of skin and the human bodies’ capacity for calcium absorption, vital in warding off problems like osteoporosis. Overall, arugula has two minerals which are very essential in bones; they include calcium and magnesium.
One cup of arugula has even more nitric oxide than a cup of spinach which makes arugula a great food for the heart. This is proven by research which has shown that the nitrates in foods that we consume enhance the health of blood vessels preventing hypertension, heart attack and stroke. It is also low in fiber which lowers the level of LDL (bad) cholesterol and which has the benefit of a sound physiological health of the heart.
Arugula also contains some dietary fiber that helps people avoid constipation and keep their bowels moving efficiently. It also help in fermentable prebiotic, which assist the production of positive bacteria in the stomach.
Acting as antioxidants, arugula helps increase the immunity of ones body to infections, not to mention having vitamins C. Vitamin C helps the body produce antibodies and wis prevention in fighting bacteria and viruses as wellwell as in preventing the damage caused by free radicals to the immune system.
As far as the fat burning abilities are concerned, arugula is particularly good for you because it is very low in fat, but high in nutrients. Fewer servings and, of course, less fat content since they have a low density and high fiber value in the long run. People who are using arugula as part of their diet will also find their meal cravings regulated while the body gets its vitamins and minerals.
Arugula contains certain phytonutrients like glucosinolates that are known to have anti-inflammatory health benefit. These compounds are such that they adjuvant in the modulation of inflammation within the system associated with diseases like arthritis, diabetic, cardiovascular disease, and many others.
Arugula also contain carotenoids such as lutein and zeaxanthin which play big role in the health of the eyes. These antioxidants shield the eyes from blue light and help prevent age related macular degeneration and cataracts as well.
Arugula being a cruciferous vegetable comes with benefits such as having the ability to fight cancer. From the classification table, one can be certain that arugula has glucosinolates that are transformed into isothiocyanates. These compounds have been found to suppress the proliferation of cancer cells and help the liver detoxify thereby preventing cancer diseases such as lung, breast and colon cancer.
Derived from its advantage nutrients particularly low glycemic index and high fiber therefore it is suitable for consumption by diabetic individuals. It slows the amount of sugar that comes into the bloodstream and that is good for managing diabetes and preventing Type II diabetes.
Several nutrients especially the antioxidants and the vitamins C found in arugula contributes to the synthesis of collagen hence giving the skin that young look. These nutrients also guard the skin from harm arising from effects of UV light and pollution.
Arugula’s sulphur-containing compounds help perform liver and detoxifying functions. This compound modifies enzymes that have a detoxification activity in the body and thus increases the general well being.
Arugula has folate and antioxidants that are good for the brain. Folate is essential for brain health and can help to maintain cognitive function as people age. The anti-inflammatory effect of arugula is all contributed towards preventing the diseases affecting the brain such as Alzheimer’s.
It said that there are two compounds in arugula called indole-3-carbinol and diindolylmethane (DIM), which makes the hormonal balance especially estrogen more appropriate. This may be helpful for use by women who possibly have Less stable hormonal balance in their bodies such as during menopause or PMS.
First of all, there are many arugula health benefits, but it is also very easy to use in any meal. Here are some simple ways to enjoy arugula:
Use arugula in a salad with cherry tomatoes, cucumber, red onions and drizzled with a vinaigrette.For a full meal, toss in protein such as barbecued chicken, tofu or chickpeas to gain full arugula salad health benefits
Arugula, bananas, apples, and mangoes mixed with almond milk or yogurt gives a refreshing green vegetable smoothie loaded with vitamins.
Add arugula during the end of preparing something warm such as warm pastas. At this stage, the leaves will turn a lightish brown color and bring out a peppery feeling and additional nutrients to the plant.
Arugula can be used instead of lettuce for making sandwiches and wrap. We found its bold taste to complement roasted vegetables, meats, and cheeses.
Put fresh arugula on top of pizza after baking as a garnish and a healthier topping.
Add the arugula to italian soups such as the minestrone or lentil soup for extra vitamin and mineral boost.
Instead of traditional basil pesto, try pesto with arugula and garlic with olive oil, nuts (pine nuts or almonds), and Parmesan cheese.
While arugula is generally safe and healthy for most people, there are a few considerations to keep in mind:
Calorie content of arugula is very low, but it is very packed with the vitamins, minerals and antioxidant it’s a vegetable that one shouldn’t miss! Apart from the antioxidant content arugula has other functions in the body; for instance it has a role in heart, bone, digestive and other healths. This means incorporating Arugula as part of your daily diet either as it is in salads, in milkshakes, or on top of grilled meats or vegetables will also bring a clean approach to dieting and healthy living.
When you choose arugula to be part of the foods you can eat every day, you are not only adding taste to your meals, but you are also choosing to live a better and most especially a longer life. So if you have the question in mind that what are the health benefits of arugula, this article is your answer.
FAQs
Yes, arugula is a great thing for weight loss. It has a low calories density and is packed with fibers that will make one feels fuller for longer times. Due to its nutrient density you are able to get your vitamin and mineral intake without overindulging in carbohydrates to the extent of taking in a lot of calories.
Absolutely! Arugula is not toxic and may be consumed every day; it has health benefits that include digestion, the heart, and bones. But if you are undergoing therapy, better consult your doctor because broccoli contains high amount of vitamin K.
Arugula contains vitamin C and antioxidants that help to boost the skin collagen level and shield the skin against free radicals. It assists in maintaining young and healthy skin as well as removing other aging marks on the skin.
