Is Arugula good for you ?
Arugula, also known as rocket or roquette, is a leafy green vegetable that has been enjoyed for thousands of years. It has a distinct, peppery flavor and is a popular ingredient in many cuisines. In addition to being tasty, arugula also offers a wide range of health benefits. This article will explore the nutritional value of arugula and highlight its many health benefits, including its role as an antioxidant, anti-inflammatory, and heart-healthy food.
Nutritional Value of Arugula:
Arugula is a nutritious green that is low in calories and high in vitamins and minerals. It is a good source of vitamins A, C, and K, as well as folate, calcium, and iron. In addition, arugula is rich in antioxidants, which are compounds that protect the body against damage from free radicals.
Arugula is a low calorie and nutrient-dense green that is an excellent source of vitamins and minerals. In a 100 gram serving of arugula, you’ll find:
- Vitamin K: 96% of the recommended daily value (DV)
- Vitamin A: 25% of the DV
- Vitamin C: 14% of the DV
- Folate: 14% of the DV
- Calcium: 4% of the DV
- Iron: 4% of the DV
Arugula is also a good source of antioxidants, which help protect the body against damage from free radicals. These compounds play a role in reducing the risk of chronic diseases, such as cancer and heart disease. In addition, arugula contains anti-inflammatory compounds that may help reduce the risk of chronic diseases and improve overall health.
Health Benefits of Arugula: Arugula offers numerous health benefits, including:
Arugula is a rich source of antioxidants, which are compounds that help protect the body against oxidative stress and the development of chronic diseases. Some of the key antioxidants found in arugula include:
- Vitamin C: An antioxidant that helps protect against oxidative stress and has anti-inflammatory properties.
- Vitamin A: A nutrient that acts as an antioxidant and helps to maintain healthy skin, vision, and immune function.
- Beta-carotene: A plant pigment that is converted into Vitamin A in the body and acts as an antioxidant.
Studies have found that a diet rich in antioxidants is associated with a reduced risk of chronic diseases, including heart disease, cancer, and Alzheimer’s disease. Additionally, antioxidants have been shown to have a positive impact on overall health and well-being, including improving skin health, boosting the immune system, and maintaining healthy vision.
Arugula contains anti-inflammatory compounds that have been shown to have a positive effect on overall health and the prevention of chronic diseases. Some of the key anti-inflammatory compounds found in arugula include:
- Glucosinolates: A type of phytochemical found in cruciferous vegetables, including arugula, that have anti-inflammatory properties.
- Vitamin C: An antioxidant that has anti-inflammatory properties and helps protect against oxidative stress.
- Vitamin K: A nutrient that has been shown to have anti-inflammatory effects and to play a role in reducing the risk of chronic diseases.
The anti-inflammatory properties of arugula have been linked to a reduced risk of a variety of chronic diseases, including heart disease, cancer, and Alzheimer’s disease. Additionally, a diet rich in anti-inflammatory foods, such as arugula, has been shown to improve overall health and well-being.
Low Calorie and Heart-Healthy:
Arugula is a low-calorie green that is also beneficial for heart health. In a 100 gram serving of arugula, there are only 25 calories, making it an excellent option for those looking to maintain a healthy weight. Additionally, arugula is low in saturated fat and cholesterol, which are known risk factors for heart disease.
Arugula is also a good source of antioxidants and anti-inflammatory compounds, which have been shown to have a positive impact on heart health. For example, studies have found that a diet rich in antioxidants and anti-inflammatory compounds may reduce the risk of heart disease, improve blood flow, and lower blood pressure.
Arugula is a digestive-friendly green that can help improve digestion and promote regularity. In a 100 gram serving of arugula, there is 1.5 grams of fiber, which is important for maintaining healthy digestion. Fiber helps to keep the digestive system moving and prevent constipation, as well as lowering the risk of digestive disorders such as irritable bowel syndrome (IBS) and diverticulitis.
In addition, arugula is also a good source of water, which is essential for hydration and proper digestion. Adequate hydration helps to soften stool and promote regular bowel movements, reducing the risk of constipation.
Arugula is a versatile green that can be used in a variety of dishes to add flavor, nutrition, and a pop of color. Here are some ways to incorporate arugula into your diet:
- Salad: Arugula makes a delicious base for salads, and can be combined with a variety of ingredients such as tomatoes, nuts, cheese, and fruit to create a tasty and nutritious meal.
- Sandwiches and Wraps: Arugula can be added to sandwiches and wraps to add flavor and nutrition, or used as a wrap for fillings like chicken or tofu.
- Pesto: Arugula can be blended with garlic, nuts, and olive oil to make a flavorful pesto that can be used as a spread or sauce for pasta, chicken, or vegetables.
- Pizza: Arugula can be added to pizza to add flavor and nutrition, or used as a topping after the pizza has been baked.
- Smoothies: Arugula can be added to smoothies to add a pop of flavor and nutrition, and can be combined with ingredients like berries, yogurt, and nut butter for a delicious and nutritious drink.
While arugula is a nutritious and flavorful green that offers many health benefits, there are some potential risks associated with consuming it. Here are some things to consider when it comes to the potential risks of arugula:
- Allergic reactions: Some individuals may experience an allergic reaction to arugula, particularly those with a history of allergies to other cruciferous vegetables such as broccoli and cauliflower. Symptoms of an allergic reaction may include itching, hives, difficulty breathing, and swelling.
- Thyroid dysfunction: Arugula, like other cruciferous vegetables, contains goitrogens, which are compounds that can interfere with the normal functioning of the thyroid gland. Those with an already existing thyroid condition should speak with a doctor before adding arugula to their diet.
- Interactions with medications: Arugula contains compounds that may interact with certain medications, including blood-thinning medications, blood pressure medications, and hormone-based medications. If you are taking any medications, it is important to speak with a doctor before adding arugula to your diet.
It’s important to note that while these potential risks exist, arugula is generally considered safe for most people when consumed in moderation. As with any new food, it’s best to start with small amounts and observe your body’s reaction before consuming larger quantities.
In conclusion, arugula is a nutritious and delicious green that offers a wide range of health benefits. Whether you enjoy it raw or cooked, incorporating arugula into your diet is a simple and tasty way to improve your overall health and well-being. So, next time you’re looking for a nutritious and tasty green to add to your diet, consider arugula!