Arugula: all the properties and health benefits

What is arugula and what is it used for?

The arugula (erucula vesicaria) is a spicy vegetable that originates from the Mediterranean region, where it has been consumed at least since Roman times, when it was considered an aphrodisiac. Also Known As arugula, rugula, ruqueta, dandelion or Italian cress. Is a cruciferous such as kale, broccoli, or Brussels sprouts and provides many of the same benefits.

Arugula has traditionally been collected from the field and has not been cultivated on a large scale until recently.

Rocket properties

This delicious vegetable is a food rich in nutrients, fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat. Among its nutrients, the following stand out (in brackets, the amounts in 10 g):

Calcium (16mg): helps blood to clot normally. It is also necessary for bone health, dental health, muscle function, and nerve function.Potassium (36.9mg): a mineral and an electrolyte vital to the functioning of the heart and nerves. It also helps muscles contract normally. Potassium counteracts the effects of sodium and for this reason may be beneficial for people with high blood pressure.Folate or vitamin B9 (9.7 mcg): supports the correct multiplication of genetic material. It is important for women who are pregnant or plan to become pregnant. Folate deficiency in pregnant women can lead to spina bifida, a neural tube defect.Vitamin C (1.5mg): powerful antioxidant that helps the functioning of the immune system. Also known as ascorbic acid, vitamin C is important for healthy tissues and the absorption of iron from food.Vitamin K (10.9 mcg): essential for blood clotting. Vitamin A (237 IU, as beta-carotene): It is a powerful antioxidant that supports immune function, cell growth, night vision, and overall eye health. It also helps maintain kidney, lung, and heart function.

arugula benefits

Scientific research has linked arugula and other cruciferous vegetables to the following health benefits:

1. Cancer Risk Reduction

While a healthy diet rich in vegetables generally reduces the risk of cancer, studies have shown that certain groups of vegetables may have specific anticancer benefits.

A meta-analysis linked eating more cruciferous vegetables with a less than average total cancer risk, along with a reduction in all-cause mortality.

Cruciferous vegetables contain glucosinolates, sulfur-containing substances, which the body breaks down into a variety of beneficial compounds such as sulforaphane. This compound can inhibit the development of cancer cells in their early stages.

2. Prevention of osteoporosis

Arugula is high in various key nutrients for bone health, including calcium, magnesium, and vitamin K. This vitamin improves bone health by playing an essential role in bone mineralization.

3. Diabetes

Several studies have found that eating vegetables reduces a person’s risk of developing type 2 diabetes. One study reports that green leafy vegetables are especially beneficial.

Also, arugula and other cruciferous vegetables are a good source of fiber which helps regulate blood glucose and can reduce insulin resistance.

High-fiber foods make people feel fuller for longer.

4. Heart health

The intake of vegetables, specifically cruciferous, has protective effects on the heart and reduce the risk of cardiovascular disease.

A study published in the Journal of the American Heart Association reports that consuming a diet rich in crucifers could reduce atherosclerosis in older women. Atherosclerosis is a condition in which plaque builds up in the arteries, increasing the risk of cardiovascular problems.

How to take arugula

the arugula is easy to grow, even on the balcony or a window sill.

When you buy it in the market or collect it fresh, you must keep it in the fridge and consume it in the following two days.

rocket can be added to any salad and not only the leaves, but also the flowers and seeds.

With cherry tomatoes, cooked chickpeas, walnuts, a few arugula leaves, olive oil and lemon, you will have a complete and delicious salad. It also goes perfectly with citrus fruits and berries.

In Italy it is common top the pizza with arugula after baking it. It can also be eaten with nachos, sandwiches and wraps.

Arugula can be used as alternative to basil to make pesto.

When arugula is cooked, it loses some of its spiciness and becomes milder in flavor.

Scientific references:

Dagfinn Aune et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology.