Arugula is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese. All of this means that healthy arugula is what you need to consume.
Therefore, it does not matter as much how you incorporate it into your meals. What matters the most is that you do incorporate it.You can obtain several benefits for your body. For which, the only thing you need to do is incorporate arugula into your meals.
This plant comes from the Mediterranean region. Botanically, it belongs to Eruca genus in the family Brassicaceae. Correspondingly, people know it as colewort, roquette, garden rocket, and salad rocket.
Arugula is not very hard to find as pre-packed on any grocery store that you go. Moreover, it is relatively inexpensive. Otherwise, you can grow it at home because it is effortless. You can grow it outside or in a windowsill garden.
Types of Arugula
Many cultivars available. Maybe you heard it as the rocket. Every different cultivar could have a little bit different shapes for each arugula leaf. Furthermore, they may vary on the level of intensity of their flavors.
Nevertheless, the nutritional profiles are not going to be very different from each other. A version of this veggie called “wild arugula” tends to be more pungent.
To begin, you must understand the nutrition information for 1 raw cup of arugula if you want to discover how many calories are in arugula.
|ANutrition Name||Mg||Nutrition Name||Mg|
|Protein||0.26||Total lipid (fat)||0.07|
|Carbohydrate, by difference||0.36||Energy (kcal)||2.5|
|Sugars, total||0.2||Fiber, total dietary||0.16|
|Calcium, Ca||16||Iron, Fe||0.15|
|Magnesium, Mg||4.7||Phosphorus, P||5.2|
|Potassium, K||36.9||Sodium, Na||2.7|
|Zinc, Zn||0.05||Copper, Cu||0.01|
|Manganese, Mn||0.03||Selenium, Se||0.03|
|Vitamin A, IU (IU)||237.3||Retinol||0|
|Carotene, beta (mcg)||142.4||Carotene, alpha||0|
|Vitamin E (alpha-tocopherol)||0.04||Cryptoxanthin, beta (mcg)||0|
|Lycopene (mcg)||0||Lutein + zeaxanthin (mcg)||355.5|
|Vitamin C, total ascorbic acid||1.5||Thiamin||0|
|Pantothenic acid||0.04||Vitamin B-6||0.01|
|Folate, total (mcg)||9.7||Vitamin B-12||0|
|Vitamin K (phylloquinone) (mcg)||10.86||Folic acid (mcg)||0|
|Folate, DFE (mcg_DFE)||9.7||Cholesterol (mg)||0|
|Fatty acids, total saturated||0.01|
|Fatty acids, total monounsaturated||0|
|Fatty acids, total polyunsaturated||0.03|
The amount that you should consume varies depending on the person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
How To Use It?
As a matter of fact, there are several healthy arugula recipes that you can put to the test. Of course, you can have some variety. Besides, you can choose how you like to eat it best.
Cooking With Arugula
You may want to avoid causing any bruising to its leaves because they are pretty delicate. Therefore, before you use them, you should wash them very well and carefully because they can trap grit and soil.
If you like pizza, you can incorporate arugula lettuce as a topping. But, if you don’t wish to consume too much gluten, you can use an arugula recipes salad.
Arugula can be used as an alternative to basil to make hot or cold pesto. As you can see, arugula may be used in a variety of dishes. So, give these recipes a go. For instance, you can use it as a sauce for your pasta because it would season your pasta without overpowering it with its flavor.
Benefits Of Arugula
Many benefits come from incorporating arugula into your meals. However, the most relevant ones are: reducing cancer risk, boosting bone health, decreasing diabetes complications, and reducing heart disease risk.
Reducing Cancer Risk
Cruciferous veggies such as arugula may allow you to live longer. 2017 meta-analysis showed eating more vegetables will reduce risk of developing cancer. The reason behind this is that it is a source of glucosinolates, which are sulfur containing substances that have cancer fighting power.
Boosts Bone Health
Another key point, your bone health can improve if you consume arugula. That is because this plant contains high amounts of vitamin k and calcium. Vitamin k also promotes the re-absorption of calcium, as well as blood coagulation and muscle regeneration.
Decreases Diabetes Complications
First thing to remember, the seed oil of arugula can effectively decrease insulin and hyperglycemia. Arugula also helps reduce lipids, triglycerides, and cholesterol. It is imperative because if you have diabetes, your risk of heart attack and stroke can significantly increase.
Therefore, it can be beneficial for people that have diabetes, as well as to prevent this illness.
Reducing Heart Disease Risk
To point out, arugula can aid in the control of a person’s blood pressure. Therefore, it’s beneficial to avoid any heart disease because it lowers blood pressure. Magnesium and calcium are available in arugula in plenty of amounts.
Those minerals are essential to dilate the blood vessels. Therefore, that also helps keep the blood pressure at a healthy level. Potassium is also available in arugula, and that helps in reducing the risk of hypertension. So, as you can see, many benefits come from consuming arugula.
Are There Any Side Effects?
Arugula side effects are not many. However, there are some minor risks to eating it. If you take a blood thinner, such as Coumadin (warfarin), it is important that you keep your intake of foods high in vitamin K about the same each day as vitamin K interacts with these medications.
Some people can also be allergic to arugula. Mainly people that suffer from allergies that are seasonal, for example to pollen. If you are not sure whether you are allergic or not, you should ask your doctor before eating it.
Arugula: How To Grow And More
You will be able to find this product in your nearest store all around the year. However, between June and December, the production of arugula peaks. However, you must keep in mind that arugula is perishable.
Therefore, you need to keep those leaves moist and cool. If you utilize it immediately, it will have more flavor. But what does arugula taste like? An arugula tastes like leaf peppery flavor, with getting more aged this flavor grows bitterer.
As you can see, arugula may be used in a variety of dishes. What matters most is that you do include it. Because it is healthy, so it brings you a lot of health benefits. We care the most you take arugula part of your food intake. We don’t care much about how you incorporate it into your meals.
Even though you may not like it, there are several ways to incorporate it into your foods. Go ahead and incorporate all of the data that we gave you over here. You can give our recipes a try and let us know which one you like the most!