Add arugula to your diet after you learn about its benefits.
Although arugula is not like broccoli, it is a cruciferous vegetable with many of the same health benefits as broccoli and Brussels sprouts. Arugula is relatively inexpensive, and it's easy to find pre-packaged at most grocery stores. It is also easy to grow at home in the garden on the windowsill or outdoors.Nutritional value of arugula
Half a plate of arugula (10 g) contains 2.5 calories, 0.3 g of protein, 0.4 g of carbohydrates and 0.1 g of fat. Arugula is an excellent source of vitamin C and vitamin K.
Calorie content: 2.5
Fats: 0.1 g
Sodium: 2.7 mg
Carbohydrates: 0.4 g
Fiber: 0.2 g
Sugar: 0.2 g
Protein: 0.3 g
Vitamin C: 1.5 mg
Vitamin K: 10.9 mcg
Carbohydrates
Arugula contains very few carbohydrates, offering less than 1 gram per serving. Unlike many of its cruciferous counterparts, arugula contains quite a bit of fiber per serving. However, if you use it as a salad base, you will probably eat more than 1/2 cup serving. 2 cups of raw arugula contain about 0.8 grams of fiber.
Fats
As a leafy cruciferous vegetable, arugula contains almost no fat.
Protein
Arugula also contains very little protein. If you use it as a base for a salad, you need to include a protein source in it — it can be a meat product, such as chicken, or legumes, such as black beans.
Vitamins and minerals
Micronutrients are where arugula is really at its height. It is rich in beta-carotene, vitamin C, folic acid, vitamin K and magnesium. Two cups of raw arugula will provide 20% of the body's daily need for vitamin A, 50% of the need for vitamin K and 8% each for vitamin C, folic acid and calcium.
Calories
Like leafy greens, arugula is very low in calories: about 5 per cup. It provides about the same amount of calories per cup as spinach and cabbage.
Health benefits
The nutrients in arugula help the body's cardiovascular, nervous and digestive systems work properly, as well as offer other health benefits.
Reduces the risk of cancer
Consuming more cruciferous vegetables is associated with a reduced risk of cancer, especially lung and colon cancer. A useful compound in cruciferous vegetables, glucosinate, can decompose during cooking. Since arugula is rarely cooked, you get more glucosinate when you eat it raw.
Improves bone health
Due to its high vitamin K content, arugula improves bone health by improving calcium absorption and contributes to the prevention of osteoporosis.
Reduces complications of diabetes
Leafy salads and cabbage, such as arugula, contain alpha lipoic acid, an antioxidant that is especially useful for people with diabetes. This compound helps to reduce glucose levels, increases insulin sensitivity and prevents changes caused by oxidative stress.
Side effects
If you are taking blood thinning medications such as coumadin (warfarin), it is important that you consume foods high in vitamin K at approximately the same level daily, since vitamin K interacts with these medications. Before adding arugula to your diet, discuss it with your doctor.
When is it better to buy
Although the peak of arugula harvesting occurs from June to December, it can usually be found in stores throughout the year — often pre-washed in bags or boxes, separately or in a spring mixture with other greens.
Storage and security
Arugula spoils very quickly and should be stored in the refrigerator. Keep it dry in a plastic bag and it will wait in the wings for about a week.
How to cook
Although there is nothing wrong with eating simple arugula, most people prefer to eat it in combination with other foods because of its slightly spicy, peppery taste.
Try a new take on Caesar salad with arugula, cheese, lemon juice and Italian dressing as ingredients. You can add tomatoes and green onions and/or mix other types of salad for variety.
Another popular salad combination is arugula, other mixed greens, dried cranberries, cheese with mold and walnuts. You can also use arugula instead of salad in sandwiches or fry and mix with pasta dishes.
