8 benefits of arugula and recipes to include it in the daily menu

There are many benefits of arugula, a vegetable with a slightly spicy and bitter taste, with a pleasant smell. Although it originates from Southern Europe and Western Asia, it has been increasingly present in preparations around the world. This is because it is very good for health, providing well-being to everyone. Check out the benefits and other information given by nutritionist Bruna Frasquetti (CRN 10 6961).

8 benefits of arugula that show the importance of including it in the menu

According to the nutritionist, arugula has been present in numerous dishes due to its “nutritional and phytotherapeutic properties”, among which we can highlight:

• Source of fiber: arugula is an excellent source of fiber that contributes “directly to intestinal regulation, essential for good immunity, control of hormone levels and other parameters such as adequate cholesterol and blood glucose, in addition to helping with detoxification processes”, he points out. Bruna.
• It helps to reduce the incidence of chronic diseases: this vegetable is part of the brassica or cruciferous family, which is directly related to a lower incidence of chronic diseases, especially some types of cancer.
• Detox process: the nutritionist points out that recent studies show that “regular consumption can help the liver in detox processes and prevent and suppress tumor formation by affecting epigenetic changes” (1).
• Antioxidant and anti-inflammatory: Bruna mentions that, due to the flavonoids in its composition, arugula has antioxidant and anti-inflammatory effects, which leads to an improvement in cardiovascular and pain parameters (2).
• Reduces blood pressure: because it is rich in nitrate and nitrite, arugula “is also related to beneficial cardiovascular effects such as reducing blood pressure and increasing sports performance”, says the professional.
• Bone health and blood clotting: this benefit is due to the vitamins C and K present in the vegetable.
• Prevents fetal malformations: this prevention against malformations occurs due to the fact that arugula has a good amount of folic acid, being highly recommended for women of childbearing age, as Bruna points out.
• Rich in calcium: in addition to all the benefits of arugula already listed, it is worth mentioning that it is rich in calcium, making it an important source of nutrients for those who do not consume milk and dairy products.

Finally, the nutritionist draws attention to the storage of this vegetable, as this “directly influences the vitality and proportion of nutrients and functional assets. Therefore, whenever possible, she opts for those that come from organic cultivation and that have been harvested more recently”. With these tips, it’s easy to enjoy the benefits of arugula!

Contraindications and risks of consuming arugula

Bruna reports that there are no contraindications regarding the consumption of this leafy vegetable. He also emphasizes that pregnant women can enjoy the benefits of arugula, mainly due to “the large supply of folic acid, essential especially in the first trimester of pregnancy for the formation of the fetal neural tube”, in addition to the improvement in intestinal functioning and anti-inflammatory action. inflammatory, helping to reduce common pain, such as in legs and lower back.

Can you eat all day?

The professional advises to combine arugula with a good variety of foods, because everything that is consumed in excess can bring sensitivities, even if it is a healthy food. She therefore recommends taking advantage of the offer and abundance present in our nature. Another guideline is to consume arugula stalks, as most of the fiber is in them, which can be used in farofas or smoothies in juices, for example.

Did you see how there are several benefits of arugula? And if you are already thinking about how to insert vegetables into your meals, check out the tips that we leave below.

7 appetizing ways to enjoy the benefits of arugula

Next, you will see videos of great recipes that have arugula as an indispensable element. There are several options ranging from salads to snacks. Look!

1. Arugula pate

This pâté is very simple and takes few ingredients: salt, milk, canola oil and arugula to taste. Ideal recipe to consume with toast – that is, a simple but sophisticated snack.

2. Arugula salad

This video is for you who don’t need a salad during meals. The arugula salad gives substance and is full of flavor, as the leaves are accompanied by carrots, almonds and roquefort cheese. It’s irresistible, be sure to try it!

3. Japanese arugula salad with watercress

Here, we have an Asian version of the arugula salad. To prepare, you will also need watercress, garlic, olive oil, grated carrots, soy sauce, fresh and preserved ginger. Check out the step by step, it makes your mouth water!

4. Gorgonzola bruschetta with arugula

Bruschetta is delicious, isn’t it? Just imagine with arugula and gongorzola! The combination is perfect and brings a lot of juiciness. The secret is to use good bread, preferably Italian, toasted in the pan.

5. Arugula pesto sauce

The arugula pesto sauce is very versatile and can be used in various dishes, especially pasta. You will need arugula, olive oil, almonds and parmesan cheese. If you want to learn how to make this recipe, which is simple and tasty, watch the video.

6. Spaghetti with arugula

Arugula goes well with spaghetti, even better with olive oil, sun-dried tomatoes, garlic and cheese. Check out how to make this dish and surprise your family and friends!

7. Sun-dried tomato quiche with arugula

And speaking of the combination of dried tomato and arugula, here we have a very tasty option of quiche, which can be served at snack time or even at dinner. This is a more elaborate recipe, but the step by step is simple. Check it out in the video!

I bet you are already thinking about how to insert arugula in your daily life to have a healthy diet and take care of your well-being. Want more tips? So, check out the benefits of plantain too!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.