Is Arugula Healthy?

Is Arugula Healthy

Is Arugula Healthy? Arugula is a healthy peppery, characteristic leafy vegetable that originates from the Mediterranean region. It is also known as rocket salad and Italian cress. Arugula is a member of the Brassica family (cabbage)

According to a well-known theory, many types of cabbage originated from three different ancestors such as Brussels sprouts, kale, cauliflower, and broccoli.


  • Is arugula healthy?
  • Health Benefits of Arugula
  • The taste of arugula
    • How to use Arugula in Recipes

Is arugula healthy?

This delicious green leafy vegetable is healthy food with lots of fiber and Bioactive substances, contains 100 grams

  • Fat: 0.7 grams
  • Carbohydrates: 3.7 grams
  • Sodium: 27 milligrams
  • Protein: 2.6 grams

Arugula is low in sugar, calories, carbohydrates and fat.
It is rich in several vital nutrients. These vitamins and minerals are:

  • Calcium , which helps the blood to clot normally. It is also necessary for healthy bones, teeth, muscle function and nerve function.
  • Potassium , a mineral and electrolyte vital to the heart and nerves. It also helps muscles contract normally. Potassium helps reduce the negative effects of sodium and for that reason may be beneficial for people with high blood pressure.
  • Vitamin B , It helps support the production of DNA and other genetic material. It is especially important for women who are pregnant or planning to become pregnant. A deficiency of folic acid in pregnant women can lead to spina bifida, a neural tube defect.
  • Vitamin C , a powerful antioxidant that helps support the immune system. Vitamin C, also known as ascorbic acid, is important for tissue health and the absorption of iron from food.
  • Vitamin K , which aids in blood clotting. If you need a prescription blood thinner such as warfarin (Coumadin), discuss your vitamin K intake with your doctor before changing your eating habits.
  • Vitamin A , the umbrella term for a group of fat-soluble retinoids.
    Vitamin A is a powerful antioxidant, supporting the immune system, cell growth, night vision and overall eye health. It also helps maintain kidney, lung, and heart function.

Health Benefits of Arugula

Arugula has a number of health benefits, especially when combined with other nutrient-rich foods.

Reduced risk of cancer

Certain vegetables have specific anti-cancer properties, and arugula is one of them. Considered a cruciferous vegetable, it is a source of glucosinolates, which are sulfur-containing compounds that have cancer-fighting powers.

Lowers the risk of diabetes

There have been studies showing that arugula extract had anti-diabetic effects in mouse skeletal muscle cells. This effect was achieved by stimulating glucose uptake in the cells. Also, other cruciferous vegetables are good sources of fiber, which is known for blood glucose regulation and reducing insulin resistance. Fiber-rich foods make us feel full for longer, preventing overeating.

Helps with heart health

The intake of cruciferous vegetables is known to have a protective effect on the heart.

Studies show that diets rich in cruciferous vegetables, salads and green leafy vegetables are associated with a reduced risk of heart disease. The heart-protective effects of these vegetables may be due to their high concentration of beneficial plant compounds, including polyphenols and organosulfur compounds.

Metabolism and muscle mass

Arugula is one of the few foods rich in sirtuins. Sirtuins are a group of proteins that regulate various functions in the body. This type of protein has been shown to regulate metabolism, increase muscle mass and help burn fat in several studies done on fruit flies and mice. Sirtuin-rich foods have gained popularity in recent years due to a fad called the sonoma diet .

The taste of arugula

Arugula can be used in addition to, or instead of, most types of lettuce and herbs. It also has a distinctive leaf shape. The flowers, seeds and leaves of arugula are all edible and very healthy.

Unlike much more subtle-tasting salad greens, the very distinctive and peppery crunch of arugula adds flair to salads and other cold dishes. Like chives , it can be chewed to help fight sour breath.

How to use Arugula in Recipes

Arugula is delicious raw, and it can be used as a healthy addition to pizza, nachos, sandwiches, and wraps.

It can be served as a salad with nothing more than a little extra virgin olive oil, salt and pepper.

It’s also a great base for more salad recipes. Try adding cherry tomatoes, grilled chicken, and walnuts to arugula for a high-protein, low-calorie meal.

Arugula’s shape and flavor also make it an interesting addition to citrus and berry salads.

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