Facts About Arugula

It is also known as Eruca Vesicaria and is a cruciferous vegetable that is a sibling to broccoli, kale, and cabbage. As the leaves age, the flavor of the leaves becomes more peppery and spicy, and it becomes more bitter.

“Wild arugula,” is a variety of this vegetable that is more pungent in flavor. You may also come across another form of “baby” arugula at your local grocery shop. The plant in question is a common one that farmers pick in early summer.

Whatever variety you choose, these leafy greens are packed with nutrients.

Nutritional Value of Arugula

Raw arugula is the most nutritious choice. Arugula has the following nutrients in 100 grams:

• 7 grams of carbohydrates
• 7 grams of total fat
• 6 grams of protein
• Sodium (27 milligrams)

In addition, it has vitamins and minerals, which include:

• Vitamin K
• Iron
• Vitamin A is a fat-soluble vitamin that is essential for healthy skin and vision.
• It is very essential to take vitamin C every day of the week.
• Potassium
• Calcium
• Folate
• Magnesium

Health Benefits of Arugula

Protects the Cardiovascular System

Among the heart-healthy elements found in arugula are vitamin C, vitamin K, and folate. According to the findings of a two-month study, participants who took a daily Vitamin C supplement saw a 24% reduction in their plasma CRP (C-reactive protein) levels. Several scientific studies have found that CRP is an accurate predictor of the likelihood that a person will acquire the cardiovascular disease.

Also, vitamin K promotes heart health by directing calcium into the bones rather than rushing it into the arteries, where it could cause blockage. Maintaining homocysteine levels is critical for good health. Cardiovascular disease risk can be increased by having high homocysteine levels in one’s bloodstream.

Mineral Absorption May be Improved

When likened to other prevalent leafy vegetables like spinach, arugula is noted for having a very low quantity of oxalates. Consuming minerals in one bite is counterproductive because oxalates interfere with the body’s systems’ ability to absorb those elements. In this way, minerals from the plant, such as copper and iron, are more readily absorbed by the body and put to good use.

Protecting the Liver

When consumed raw, arugula contains a high concentration of chlorophyll, which can help reduce liver and DNA damage caused by aflatoxins, which are a family of toxins generated by a specific fungus that can be encountered on agricultural crops such as cottonseed, peanuts, maize, and tree nuts. Hepatocellular carcinoma (HCC) is related to them. Raw arugula, such as that seen in salads, provides the maximum chlorophyll content.

Detoxifier

This superfood is high in antioxidants and can significantly raise the ORAC value (Oxygen radical absorbance capacity) of a person, which is a measure for determining antioxidant capabilities. Antioxidants are responsible for maintaining a healthy balance of enzyme activities within cells, as well as aggressively searching out and removing disease-causing free radicals that might damage your body.

Your immune system will also appreciate you including arugula in your diet because antioxidants act to strengthen your defenses against basic ailments such as the common cold as well as more complicated maladies such as cancer, heart disease, and premature aging, among other things.

Good for Bone Health

Vitamin K is required for good bone health because it aids in the absorption of calcium into the bone and tooth structure. Approximately 10.9 micrograms of vitamin K are found in a half cup of arugula. If you eat three cups of arugula every day, your body will get all of the vitamin K it requires. In addition, it has eight times the amount of calcium found in iceberg lettuce.

Weight Loss

It has been revealed that individuals who consume large amounts of arugula are less likely to gain weight and are more likely to maintain their current weight. Are you perplexed as to where to begin? Due to the fact that arugula is a low-calorie vegetable (having approximately 25 calories per 100 g), it is popular among dieters.

In fact, this dark green leaf is ranked eighth on the Aggregate Nutrient Density Index, or ANDI, which is a technique that assesses foods based on their calorie density and other nutritional factors.

Lastly, and most crucially, it contains a high level of fiber and minimal carbohydrates (just 3.7 g), so you won’t have to worry about gaining weight from eating this food! Overall, this peppery herb should be used to season salads and meals on a regular basis.

Cancer-Fighting Properties Could Be Involved

Researchers from the European Journal of Nutrition reported the results of a study that discovered that particular phytochemicals found in arugula may help to reduce the activity of cancer-causing cells. Plant-based phytochemicals include compounds such as thiocyanates, sulforaphane, and indoles that have been shown to be beneficial in inhibiting cancer-causing tendencies in the body’s metabolic processes.

According to particular research published in the PLOS One Journal, these substances may be beneficial in the fight against prostate, breast, cervical, colon, and ovarian cancers, among other diseases. Even though the mechanism of action is not completely understood, a more continuous study is required.

Decreases the Risk of Developing Diabetes

Certain research findings indicate that arugula extract was found to have anti-diabetic properties in mouse skeletal muscle cells. They were able to achieve this result by increasing the uptake of glucose by the cells themselves.

Apart from that, arugula and other cruciferous vegetables are excellent providers of fiber, which are known to help control blood glucose levels and decrease insulin resistance in people with diabetes. The high fiber content of foods allows us to feel fuller for extended periods of time, preventing us from overeating.

Blood Pressure

In addition to helping to lower cholesterol, triglycerides, and blood sugar levels in those with diabetes, arugula has numerous other health benefits. They also have the extra benefit of lowering blood pressure, which is a significant risk factor for cardiovascular disease.

Arugula is high in magnesium and calcium, which are necessary elements for maintaining appropriate blood pressure levels and dilation of blood vessels. Additionally, it has a significant amount of potassium, which may aid in the reduction of the risk of hypertension if consumed regularly.

Aphrodisiac

Since the first century, arugula has been used as an aphrodisiac. According to research, the trace minerals and antioxidants found in the dark, leafy greens are vital for maintaining good sexual health in men and women as well. In addition, they aid in the blocking of environmental pollutants that have been linked to decreased libido in the past.

Arugula leaf extracts were found to increase testosterone levels and sperm activity in mice, according to a study published in the journal of Al-Nahrain University in March of 2013. According to the findings, the phytochemicals and/or minerals found in arugula may have aphrodisiac effects on humans.

Used To Supplement Prenatal Care

Arugula is a good addition to the diets of expectant moms because it is high in antioxidants. According to recent research, folates, which include folic acid, can reduce the development of some mental abnormalities in neonates by as much as 50%. It, like many other green vegetables, is high in folates.

Healthy Eyes

As a free radical scavenger, beta-carotene (the precursor to Vitamin A) is beneficial to the eyes because it protects the retina from damage caused by free radicals. And arugula does not just include lutein and zeaxanthin, which are both antioxidants that protect against peepers. These two nutrients shield the eyes from high-intensity illumination as well as ultraviolet rays, preventing visual problems from arising from them.

A number of studies have found that all of these nutrients aid in the maintenance of good vision and the prevention of age-related macular degeneration and poor night vision. Omega-3 fatty acids are another essential vitamin that we should not overlook. According to the USDA, each 100 g of arugula has 170 mg of Omega-3 fatty acids. Moreover, omega-3 fatty acids function as antioxidants, reducing the likelihood of acquiring cataracts.

Increased immunity

According to some sources, arugula contains a high concentration of vitamins and minerals that may help to strengthen the body’s immune system defenses. By ingesting the copper in these salad leaves, the body is stimulated to produce white blood cells, and the plant also has a number of additional properties that help to strengthen the immune system.

In order for your body to search out and eliminate potentially harmful, inflammatory free radicals before they can cause significant damage, it has to have plenty of vitamin C. Vitamin C is one of nature’s most potent antioxidants.

Arugula contains high levels of this well-known vitamin, which helps to maintain good health by giving your immune system a much-needed boost.

Beneficial for Digestive System

If you’re prone to indigestion, the high fluid and fiber content of arugula can assist. According to the USDA, 100 g of arugula has 91.71 g of liquid and 1.6 g of fiber per 100 g.

The presence of high fiber in your diet is also beneficial to the health of your digestive system’s lining, colon, intestines, and other digestive organs. High-fiber meals may also lower the incidence of colon cancer, ulcerative colitis, and diverticulitis, among other conditions.