Arugula: Health Benefits, Tips and Recipes

If you’re after a healthy lifestyle, you need to know about arugula. This immune-boosting vegetable is incredibly nutritious, high in antioxidants and rich in vitamins.

Arugula: Health Benefits, Tips and Recipes

Arugula (Eruca Sativa) should be consumed regularly as a part of a healing, healthy diet. It’s rich in vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, and manganese. Let’s not forget that it’s also high in B6, B5, zinc, copper, riboflavin and thiamin. In essence, arugula is a superfood.

Fights Against Cancer

Arugula is probably best known for its cancer-fighting abilities. This is because this vegetable contains glucosinolates, which are believed to be a type of natural cancer remedy, as well as sulfur-containing isothiocyanates, which are known for their cancer-fighting activity. It is especially powerful against lung and colon cancer, as well as gastrointestinal ulcers. Current studies are focusing on sulforaphane and its ability to delay melanoma, prostate, pancreatic and esophageal cancer.

Helps Regulate Diabetes

Arugula contains alpha-lipoic acid, which is a powerful antioxidant that can lower blood glucose levels and decrease nerve damage in diabetics. Research has also shown that arugula can increase insulin sensitivity and decrease the effects of oxidative stress.

Helps Prevent Osteoporosis

Vitamin K is essential for bone health and since arugula is rich in this vitamin, consuming it regularly is important for preventing osteoporosis. In fact, just one cup of arugula provides roughly over a quarter of the recommended daily amount of vitamin K.

Other Health Benefits

  • Some research has shown that arugula increases lactation, so it’s recommended for pregnant women.
  • Since it’s an excellent immunity booster, arugula should be a regular part of children’s diet.
  • Ancient Rome’s male population has used this vegetable as an aphrodisiac.

Some Tips and Tricks

  • When buying arugula, pay attention to the size of the leaves – the smaller they are, the better they taste.
  • When making a salad with arugula, make sure you consume it sooner rather than later – fresh is always more nutritious.
  • Since it’s low in calories (only 25kcal on 100grams), it’s an excellent choice for those trying to lose weight.

Salad Recipe:

For this salad (2 servings) you will need: arugula; asparagus; tangerines, red onion, almonds, olive oil (optional).

Cut 1 pound of steamed asparagus into small pieces, add 2 peeled and segmented tangerines, half of a thinly sliced red onion, and 1 tablespoon of sliced almonds. Add 2 cups of arugula and a bit of olive oil, mix well and – enjoy!