Like other leafy greens, arugula salad is one of the most nutrient-dense foods you can eat, especially when you add other greens to the mix.
When it comes to your health, as a high-antioxidant food, arugula can help improve nearly every system in your body. For example, studies have linked compounds found in arugula to improving heart health and reducing inflammation, thanks to its phytonutrients that reduce oxidative stress.
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What is arugula?
Arugula (which has the scientific name for the Eruca sativa plant) is also sometimes called Italian cress.
A leafy green and member of the Brassica family of cruciferous vegetables, which includes a variety of plants (such as Brussels sprouts and broccoli), research shows that arugula has protective properties.
The arugula plant is known to be an excellent source of anti-cancer phytochemicals that fight free radical damage and slow down the aging process. Many of the benefits of arugula are due to its generous servings of vital nutrients, including vitamin K, vitamin A, and folic acid.
Additionally, it is a good source of eye-healthy beta-carotene in the form of carotenoids called lutein and zeaxanthin.
Helps fight cancer
Eating a healthy diet with cruciferous/brassica vegetables, sometimes called «carcinogen killers,» is a key dietary recommendation for cancer prevention.
The arugula plant, like many other vegetables in the cruciferous family, contains glucosinolates. These are key phytonutrients that are believed to act against cancer cells.
Arugula contains large amounts of specific isothiocyanates that contain sulfurWhat sulforaphane Y erucina, the same phytonutrients found in greens like rutabaga and bok choy. These are what give most cruciferous vegetables their characteristic sulfur smell.
They are also believed to be responsible for its cancer-fighting activity.
Protect eye health
It can help protect your eyes from age-related disorders because it’s a great source of protective carotenoid antioxidants.
These special compounds have been extensively researched for their ability to prevent macular degeneration, one of the leading causes of blindness in older adults.
arugula can help to prevent macular degeneration because it is high in carotenoids such as beta-carotene, leutin, and zeaxanthin. They are known to protect the retina, cornea, and other delicate parts of the eyes from UV damage and other effects.
According to studies, lutein and zeaxanthin can also protect your eyes by absorbing harmful blue light.
Improves heart health
Arugula is able to improve the health of blood vessels by acting as an anti-inflammatory food that lowers cholesterol and homocysteine levels.
This is one reason why eating cruciferous vegetables is known to reduce the risk of heart disease and overall mortality.
A diet high in low-calorie, nutrient-dense vegetables is also linked to better blood pressure, better circulation, and a lower risk of heart attack or stroke.
Vegetables not only provide important antioxidants that reduce inflammation, but also crucial nutrients such as potassium and magnesium that help control heart rate and dietary fiber. This removes cholesterol and toxins from the body. You can grow arugula in pots
Helps maintain strong bones
One cup of arugula provides about more than a quarter of the recommended daily value of vitamin K.
Vitamin K is essential for bone health and also to help with the formation of blood clots.
In fact, some experts believe that vitamin K builds bones better than calcium up to a point. It is believed to be a key player in the development of a strong skeletal system.
That’s why studies show that people who consume more vitamin K have additional protection against bone fractures and osteoporosis.
It helps you lose weight
Arugula may be helpful in promoting a healthy weight because it is a nutrient-dense, low-calorie food.
In fact, it has less than 20 calories per cup, but plenty of antioxidants.
Since people tend to eat more than a cup of leafy greens at a time, arugula is essentially a superfood for weight loss and a great way to get plenty of vitamins, minerals, and phytonutrients while still following a low-carb diet. calories in general.
Leafy green vegetables provide detoxifying nutrients and dietary fiber, which help fill you up, prevent deficiencies and provide sustained energy.
Improves digestion
Like other green leafy vegetables, arugula is an alkaline food that helps restore the body’s optimal pH level. An optimal pH level is crucial for digestive health as well as supporting a strong immune system.
In addition, arugula is a hydrating food that helps nourish the digestive tract. Eating green, leafy vegetables regularly is one way to help prevent constipation and improve the health of the intestinal lining, colon, intestines, and other digestive organs.
Helps prevent diabetes
Although people tend to eat only arugula leaves and not the plant’s seeds, clinical research confirms that plant extracts extracted from the seeds help fight blood sugar fluctuations. A diet rich in green vegetables is believed to be a type of natural treatment for diabetes, as it improves insulin response.
Arugula extract, or oil extracted from the seeds of Eruca sativais considered an effective method of prevention and treatment to improve insulin response, reduce hyperglycemia, and reduce high cholesterol and triglycerides.
But even eating rocket leaves instead of other foods can have blood sugar- and inflammation-lowering effects, since it contains practically no sugar or carbohydrates, but it is a good way to fill and add more volume to your plate. fresh arugula
Reduces inflammation and skin infections.
Arugula extract is also considered effective in preventing or treating skin disorders, according to traditional Middle Eastern medicine practices.
For many years, doctors believed that the oils from this vegetable could prevent inflammatory skin diseases and be a natural treatment for eczema or psoriasis.
Eating the leaves raw may also provide defense against UV skin damage and slow signs of skin aging, as their antioxidants fight cell proliferation and protect skin’s elasticity, immunity, and appearance.
Supplies important vitamins and minerals
Arugula contains folic acid, a very important B vitamin that helps prevent neural tube defects in unborn babies and reduces the buildup of a harmful blood chemical called homocysteine.
It is also a good way to get manganese and prevent calcium deficiency. In fact, arugula is similar in terms of calcium amount to spinach nutrition, but it has less oxalate blocking minerals.
This means less calcium is inhibited and more can be absorbed and used by your body.
Can act as a natural aphrodisiac
Although there have not been many studies investigating the effects of arugula consumption on improving libido or fertility, we do know that its natural aphrodisiac qualities may come from its ability to reduce inflammation and supply trace minerals and antioxidants that can improve circulation . Arugula is very easy to plant at home