Arugula, also known as salad rocket, is a leafy green vegetable that has been gaining popularity in recent years due to its unique flavor and numerous health benefits. Arugula is a member of the Brassicaceae family of cruciferous vegetables, which includes other healthy greens like kale, broccoli, and Brussels sprouts. In this article, we will explore some of the specific health benefits of arugula and the nutrients that make it desirable for some powerful variety in any diet.
Nutritional Content of Arugula
Here is a table showing the approximate nutritional content of one cup (20g) of arugula, including the percentage of recommended daily intake (RDI) for various vitamins and minerals:
| Nutrient | Amount per 1 cup (20g) | % RDI |
|---|---|---|
| Calories | 5 | |
| Total fat | 0.1g | 0% |
| Sodium | 6mg | 0% |
| Total Carbohydrate | 0.4g | 0% |
| Dietary Fiber | 0.3g | 1% |
| Sugar | 0.1g | |
| Protein | 0.6g | |
| Vitamin A | 47mcg | 5% |
| Vitamin C | 1mg | 1% |
| Vitamin K | 10mcg | 13% |
| Calcium | 16mg | 2% |
| Iron | 0.2mg | 1% |
| Potassium | 74mg | 2% |
Note that these values may vary slightly depending on the source of the arugula and other factors. Additionally, these percentages are based on the recommended daily intake for a healthy adult consuming a 2,000 calorie diet, so individual needs may vary.
Health Benefits of Arugula
Arugula is often considered a superfood because it is low in calories but high in fiber, vitamins and minerals. It is a good source of vitamins A, C, and K, as well as calcium, potassium, and iron. Arugula also contains antioxidants and has been linked to potential health benefits, such as reducing the risk of certain types of cancer and improving heart health.
Of course, the term “superfood” is not a scientific or FDA regulated term. It is a marketing term used to describe foods that are believed to have exceptional nutritional value and health benefits. While arugula can certainly be a healthy addition to your diet, it’s always best to eat a variety of fruits and vegetables to ensure that you are getting all the nutrients your body needs.
Antioxidants and Flavonoids
Arugula is a good source of antioxidants, which are compounds that help to protect cells from damage caused by harmful molecules known as free radicals. Antioxidants have been linked to a wide range of health benefits, including reducing the risk of chronic diseases like heart disease, cancer, and Alzheimer’s disease. Itย contains a variety of antioxidants, including:
Vitamin C: Arugula is a good source of vitamin C, which is a powerful antioxidant that can help protect your cells from damage caused by free radicals.
Vitamin E: Arugula contains small amounts of vitamin E, which is another antioxidant that can help protect your cells from oxidative stress.
Beta-carotene: This antioxidant is found in many orange and yellow fruits and vegetables, and it can also be found in arugula. Beta-carotene is converted into vitamin A in the body, which can help protect your eyes and support a healthy immune system.
Glucosinolates: Arugula contains compounds called glucosinolates, which have been shown to have antioxidant and anti-inflammatory properties. Chronic inflammation is linked to many chronic diseases, and consuming anti-inflammatory foods like arugula may help reduce the risk of these conditions.
Flavonoids: Arugula contains several flavonoids, including quercetin, kaempferol, and myricetin, which are all powerful antioxidants that can help protect your cells from damage.
High in Fiber
Arugula like other leafy green vegetables is high fiber. Fiber can help promote regularity and improve digestive health. It also contains enzymes that aid in digestion.
Beta-Carotene and Other Carotenoids
Arugula contains beta-carotene and other carotenoids, which are important for eye health. These compounds can help prevent age-related macular degeneration and cataracts.
Low Calories, Great For Dieting
Arugula is a low-calorie vegetable that can be included in a healthy diet for weight management.
Recipe Ideas for Arugula
Arugula is a leafy green with a slightly peppery taste that can be used in a variety of salads or other dishes. Here are some recipe ideas:
Arugula Salad: Combine arugula with your favorite vegetables and fruits, such as cherry tomatoes, avocado, and mandarin oranges. Top with a simple dressing made of olive oil, lemon juice, and honey.
Arugula and Quinoa Salad: Cook quinoa according to package instructions and mix with arugula, cherry tomatoes, feta cheese, and a simple dressing made of olive oil and lemon juice.
Arugula Pesto: Blend arugula, pine nuts, garlic, and Parmesan cheese in a food processor until finely chopped. Add olive oil and blend until a smooth pesto forms. Serve over pasta or as a dip.
Arugula Pizza: Top a pizza crust with tomato sauce, mozzarella cheese, and arugula. Bake in the oven until the cheese is melted and the crust is crispy.
Arugula Soup: Sautรฉ onion and garlic in olive oil until soft. Add chicken or vegetable broth and arugula and simmer until the arugula is wilted. Blend the soup until smooth and serve with a dollop of sour cream.
Arugula and Sliced Turkey Sandwich: Spread peanut butter on a slice of bread and top with arugula, turkey and sliced tomato. Add another slice of bread on top.
Arugula and Mushroom Risotto: Sautรฉ mushrooms in olive oil until golden brown. Add arugula and cooked Arborio rice and stir until the arugula is wilted. Add Parmesan cheese and serve hot.
Disadvantages of Arugula
While arugula is a nutritious and healthy vegetable, there are some potential disadvantages to consider, including:
Oxalates: Arugula contains high levels of oxalates, which can interfere with calcium absorption and may contribute to the formation of kidney stones in some people.
Bitter taste: Some people find the peppery and slightly bitter taste of arugula to be unappetizing. Additionally, the flavor of arugula can overpower other ingredients in dishes if too much is used.
Seasonal availability: Arugula is a cool-weather crop that is typically only available in the spring and fall, making it more difficult to find and potentially more expensive during other times of the year.
Short shelf life: Arugula has a relatively short shelf life compared to other greens and can wilt and spoil quickly if not used within a few days of purchase.
Potential for contamination: Like all leafy greens, arugula has a higher risk of contamination with bacteria such as E. coli or Salmonella, especially if not properly washed before consumption.
Not suitable for everyone: People with certain medical conditions, such as hypothyroidism, should avoid or limit their intake of arugula as it contains compounds that may interfere with thyroid function.
Overall, while arugula can be a healthy and flavorful addition to many dishes.ย ย It’s packed with vitamins, minerals, antioxidants, and other beneficial compounds.