What are some of the health benefits of Arugula?
Arugula is a green leafy vegetable with several names, including colewort, salad rocket, garden rocket, and roquette. It belongs to the Brassicaceae family, Cruciferous vegetable family, and is a close ancestor of cabbage, collard greens, and cauliflower, making it a powerful superfood. This leafy green superfood is frequently mistaken for lettuce or salad greens. Arugula contains vitamin A, folate, fiber, calcium, and various antioxidant chemicals.
Small, broad leaves cover long stems on Arugula. Although it tastes great raw, it can be improved with a brief pan or gentle steaming. It has few calories and is rich in vitamins, minerals, and phytochemicals, which have many advantages. Although occasionally harsh, the peppery and tart flavor has strong aphrodisiac properties. The Ancient Romans ate Arugula for luck. Additionally, its seeds can be pressed to create Taramira oil, which is great for pickling, cooking, and salad dressing.
Below are some of the amazing health benefits of Arugula.
Health Benefits of Arugula
The popularity of Arugula is mostly due to its flavor and health benefits. According to one study, Arugula contains a lot of anti-cancer compounds.
This tasty green meal is nutrient-dense, fiber-rich, and packed with phytochemicals. Arugula has fewer calories, carbs, fat, and sugars. It contains a significant amount of several important nutrients.
Some of the main health benefits of Arugula are listed below:
1. Health Benefits of Arugula: Supports Weight Loss
Being a low-calorie vegetable, Arugula is a healthy option for dieters. The 100-gram serving has only about 25 calories. Most notably, Arugula’s lower carbohydrate and high fiber content benefits any attempts at weight loss.
This vegetable provides numerous essential nutrients without overburdening your diet with calories. As a result, you shouldn’t be concerned about gaining weight when eating Arugula.
2. Health Benefits of Arugula: Helps In Digestion
If you are prone to indigestion, Arugula will assist because it is strong in fiber. Arugula benefits your colon, intestinal lining, digestive system, and other organs.
Despite receiving less attention than other greens for digestion, Arugula’s high magnesium and vitamin C content can help maintain a healthy digestive system. These essential nutrients help digestion and regularity by reducing stress and inflammation.
3. Health Benefits of Arugula: Improves Eye Sight
Due to its ability to scavenge free radicals that could injure the retina, beta-carotene is good for your eyes. Additionally, it has elements that recycle the antioxidants lutein and zeaxanthin, which guard the eye’s surface. Beta carotene is present in Arugula in a high concentration, with about 1420 g per 100 grams.
Arugula guards against eye problems like macular degeneration and poor night vision. Additionally, it contains a lot of Omega 3s, which function as antioxidants and lower the chance of developing cataracts. Therefore, increasing the intake of carotenoids through the diet may help people delay cataract development, a common sign of aging.
4. Health Benefits of Arugula: Improves Skin Health
Another health benefit of Arugula is that it is skin health. Also, dietary supplementation with an arugula extract is a standard method of treating and preventing eczema, dry skin, and acne, according to traditional medicine.
It functions by discharging anti-inflammatory substances that combat the harmful effects of free radicals. Arugula can also delay skin aging and increase cellular resilience and elasticity when consistently taken.
5. Health Benefits of Arugula: Improves Bone Health
Another health benefit of Arugula is that it improves bone health. Arugula is a kind of healthy high-calcium food that helps in bone health.
A cup (100 g) of Arugula contains 160 milligrams of calcium, over a quarter of the recommended daily intake for adults. Arugula also contains vitamin K, which supports calcium absorption, muscle regeneration, and blood coagulation. To speed their recovery from bone injuries and osteoporosis, people might eat the leaves of this vegetable.
6. Health Benefits of Arugula: Safe During Pregnancy
Pregnant women should increase their intake of certain nutrients, including iron, folate, calcium, protein, vitamins A, B, C, magnesium, and zinc. Also, you can get many of those nutrients from Arugula as it has numerous health benefits. This vegetable, for instance, contributes roughly 24% of one’s daily folate needs.
Additionally, a study demonstrates that folate is essential for fetal growth and lowers newborns’ risk of various mental abnormalities. Arugula is a healthy option for prenatal care for expectant women.
7. Health Benefits of Arugula: Aphrodisiac
A study found that taking an extract from an arugula leaf increased testosterone and sperm motility. As a result, it boosts fertility while also increasing sexual desire. These findings imply that Arugula contains compounds with aphrodisiac and fertility-boosting characteristics.
Since the first century, Arugula has been used as an aphrodisiac to promote sexual wellness. Arugula also contains trace minerals and antioxidants that help counter environmental toxins that harm your libido.
8. Health Benefits of Arugula: Rich In Cancer- fighting Antioxidants
Another health benefit of Arugula is that it fights against Cancer. According to a study, the carotenoids and flavonoids in Arugula can potentially be effective in cancer prevention. Arugula reportedly has greater anti-cancer properties than other cruciferous vegetables.
Mature arugula leaves, for instance, have a greater anti-cancer potential than broccoli, cabbage, wasabi, kohlrabi, or radishes. Arugula sprouts may be healthy, but radish and broccoli sprouts seem even better or have the same health benefits for preventing cancer.
9. Health Benefits of Arugula: Suppress Inflammation
Another health benefit of Arugula is that it decreases Inflammation. According to studies, the isothiocyanates and 3-carbinol found in arugula help reduce inflammatory reactions in the body. Particularly in metabolic syndrome, these bioactive components in Arugula minimize oxidative stress and lessen inflammation.
Moreover, Arugula was included in the daily consumption of leafy greens in the anti-inflammatory diet for patients with rheumatoid arthritis, as shown in a recent study.
10. Health Benefits of Arugula: Detoxifies Body
The antioxidants, vitamin C, and chlorophyll in arugula help clear your body of pollutants. Numerous characteristics of Arugula help the body and liver stay healthy.
Along with chlorophyll, its antioxidants also neutralize harmful chemicals, pesticides, heavy metals, and free radicals that enter your body through food. The result is a healthy liver and a body free of illness and disease. Additionally, Arugula boosts the immune system’s ability to combat cancer, aging, and heart disease.
How Can Arugula Be Used In Our Diet?
Eating Arugula raw tastes great and is a nutritious addition to pizza, nachos, sandwiches, and wraps. Also, eating a lightly cooked arugula has numerous health benefits. It’s perfect as a side salad and needs salt, pepper, and a sprinkle of good-quality olive oil.
It also serves as a fantastic foundation for more filling salad creations. To make a protein-rich, calorie-efficient dinner, try mixing fresh Arugula with cherry tomatoes, grilled chicken, and walnuts.
The flavor and shape of Arugula’s leaves make them an intriguing addition to salads with citrus and berries. Basil can be replaced with Arugula to make cold or hot pesto. With delicious results, this recipe combines Arugula, parmesan, and pine nuts.
Arugula’s peppery bite is tamed by cooking, making for a more pleasant flavor. Arugula is added to spaghetti with squash and goat cheese in this recipe. Arugula’s intensely unique and spicy crunch also lends flair to salads and other cold foods, unlike many salad greens with more subtle flavors. Similar to parsley, it can be eaten to lessen bad breath.
Most lettuce and herb varieties can be used in addition to, or place of, Arugula. It has a peculiar leaf form as well. Flowers, seeds, and leaves from Arugula can all be consumed.
Potential Side Effects Of Arugula
Arugula, a kind of Cruciferous Vegetable, is generally risk-free and has no recognized dietary sensitivities. However, leafy greens like Arugula have traces of oxalate, a substance that can cause kidney stones. Therefore, if you have ever experienced calcium oxalate stones, it is important to consult your doctor before introducing Arugula to your diet.
Arugula is a member of the cruciferous vegetable family, which also contains cabbage, broccoli, and Brussels sprouts, among other related vegetables. Bloating and flatulence are common side effects of eating these vegetables. Because of this, if you are prone to indigestion, you should probably stay away from Arugula or consume it in moderation at the very most.
When used with blood-thinning drugs such as Coumadin, Arugula may also be harmful because it may trigger unpleasant effects. If you are currently on this medication, you should talk to your doctor before eating other cruciferous vegetables, including Arugula.
Arugula’s high nutrient content suggests it may have useful effects on health. It is a good choice for your weight reduction diet because it is low in calories and contains some proteins. Additionally, it contains vitamins C and A. Antioxidant qualities and immunity-boosting effects are provided by vitamin C. Additionally, vitamin A aids with vision improvement.
Overall, Arugula is a healthy food option because it contains vital minerals and nutrients that benefit your health.
It’s also worth noting that Arugula is generally considered safe for human consumption. Some people may have allergies to it, just like other meals. Seek emergency medical assistance if you have adverse reactions like hives or swelling after eating Arugula.
Also Read: 15 Best Health Benefits of Krill Oil