Arugula is not just any vegetable. Its peculiar flavor and, above all, its possible benefits for our body make it special.
It is very common in the Mediterranean area. It is used to prepare, among many other dishes, salads and sandwiches. At the end of this article, We will offer you one of those delicious recipes in which arugula has a particular role. Before, we will talk about its properties and how they could promote your health.
Properties of arugula
Among the properties of arugula, it should be noted that it is a plant rich in vitamins and minerals, it is a true gift of health that nature gives us.
Some consider the flavor of arugula to be a very subtle spiciness; ideal for use in the preparation of salads. Others dare more and even use it to prepare hot dishes. Whichever form you choose, you will find that its consumption will bring the benefits of vitamins A, C, E and K, and vitamin B9 or folic acid.
Protects against cardiovascular diseases
Vitamin C, lutein and zeaxanthin present in arugula have antioxidant action, which helps reduce damage caused by oxidative stress in blood vessel cells. In this way, it helps prevent the development of cardiovascular diseases such as atherosclerosis, heart attack or stroke.
Cardiovascular protection is also produced by the presence of vitamin K, which prevents calcification of the arteries. And the high fiber content helps reduce «bad» cholesterol and triglycerides, which are responsible for forming fatty plaques in the arteries.
Helps prevent osteoporosis
Arugula provides vitamin K. And various investigations have already shown that low intake of vitamin K has been associated with an increased risk of bone fracture. In addition, arugula contributes to providing the daily dose of calcium that we need.
It helps you lose weight
Arugula is high in nutrients and low in calories. Its intake helps better digestion. And thanks to its high fiber content, it promotes intestinal transit and causes a feeling of satiety. For all this, it is a great ally to lose weight.
Arugula is ideal for incorporating into low-calorie diets for weight loss. It provides very few calories and helps to achieve a satiating effect thanks to its intense flavor and its need to chew.
In addition, its amount of fiber has a prebiotic effect that protects the flora and favors intestinal transit.
slows down aging
Arugula is rich in carotene and vitamins A and C, which are powerful antioxidants, favoring free radicals that cause skin aging.
Likewise, the vitamin C present in arugula helps to stimulate the production of collagen in the skin, reducing flaccidity and the appearance of wrinkles and expression lines, and vitamin A protects the skin from the damage caused by ultraviolet rays from the sun. sun.
Helps fight cancer
certain studies in vitro with cancer cells in laboratories show that arugula can have benefits in the fight against breast, prostate, lung and pancreatic cancer, thanks to the fact that it is rich in glucosinolates such as sulforaphane and erucine, which are substances that contain sulfur and are essential to inhibit enzymes that are involved in the multiplication of cancer cells. However, studies in people to prove these benefits are still needed.
Helps prevent fetal malformations
Arugula is rich in folic acid, a type of vitamin from the B complex that is essential for the production of DNA and other genetic material, being especially important for pregnant women or those planning to become pregnant, since the deficiency of this vitamin can cause malformations in the fetus, such as spina bifida, which is a neural tube defect.
grow at home
It grows spontaneously on sidewalks, and is also very easy to grow at home. It can be kept both indoors and outdoors, in a pot or directly on the ground. Of course, the land must be rich in nutrients, with plenty of water. It is sown at the end of winter and you just have to spread the seeds and water regularly. When it is more than five centimeters it will be ready for consumption. It can also be allowed to grow until it has flowers to get new seeds.
Recipes with arugula
Caprese salad with arugula
The recipe that we propose below is part of the so-called Mediterranean diet. It is very simple, full of color and extremely beneficial for health.
Ingredients
- 4 cups of arugula
- 4 good quality tomatoes
- 1 piece of mozzarella
- Olives or black olives, to taste
- good splash of olive oil
- Pinch of salt
- pinch of basil
Mix everything in a bowl and delight yourself with the exquisite salad that you have just prepared.
arugula omelette
Ingredients
- 100g arugula
- 3 tablespoons extra virgin olive oil
- 1 clove garlic
- 4 beautiful eggs
- Salt
Preparation
- Put a tablespoon of oil in a frying pan, and when it’s hot, fry the garlic clove and remove it — it’s just for flavor.
- Add the arugula and cook over medium heat for a couple of minutes.
- Beat the eggs in a bowl. Add the arugula and stir a little.
- Put 2 tablespoons of oil in the pan. When it is hot and on high heat, add the mixture and leave it for a few minutes, moving the handle of the pan a little. When it is curdled on that side, turn it over with the help of a plate, and then lower the heat so that it curdles inside. The point, already to the taste of those of the house: in mine, curdled, but not dry.