Arugula is a vegetable from the cruciferous family. The Arugula health benefits are weight loss, avoiding the risk of cancer, healthy bones, and can improve vision. These green vegetables may be a little know, because you will not know how it tastes and benefits unless you have tried it. Another benefit of arugula is good for skin health, its antioxidant content makes our skin look healthy and glowing. If we know there are antioxidants, of course there are many other benefits of these vegetables, including improving brain function, both for the metabolic system, helping with mineral absorption and boosting immunity.
Well, the health benefits of arugula are truly amazing. So that you are more familiar with these vegetables, let’s look in more detail about arugula.
What is Arugula?
Arugula is a green vegetable that is often hunted for salad. We call him Arugula, maybe you call by another name, because Arugla has many names depending on where he grew up. Among the famous arugula names are colewort, rucola, roquette, garden rocket, and also famous by the name rocket salad. Arugula has a close relationship with vegetables such as radish, kale, cauliflower, and it has a slightly spicy taste or soft spicy nature.
Arugula is a vegetable plant that is very well known in America, Africa and including in Europe. The plant can be up to 2100 cm in body and has large leaves. The arugula is marked with small white flowers. These vegetables are planted on a large scale for commercial purposes, but some are grown wild in the wild.
For those of you who have not been able to understand arugula, you might think that arugula is a unique lettuce. But, wait a minute, if you find it in the market, then you will know how vegetables really are. Now we see the nutritional content in arugula.
Arugula Nutrition Facts
Based on data from the USDA, Arugula is a green vegetable packed with various nutrients. Among them are vitamins, minerals, antioxidants. Included in minerals are calcium, phosphorus, potassium, sodium, and magnesium. While vitamins, they contain vitamin C, folic acid, vitamin A, vitamin K, vitamin E, and contain a small portion of vitamin B.
Vegetables used as salads are also rich in antioxidants, caratenoids, and phytochemicals. When compared with other vegetables, including arugula has advantages because it is low in oxalic acid. Oxalic acid is a chemical that has a bad effect on the body because it inhibits the absorption of minerals. In general it can be said that arugula is a healthy vegetable that is low in calories and rich in nutrients that is worth trying.
Also see: Health Benefits of Malunggay Leaves
Top 10 Health Benefits of Arugula
Green vegetables that are rich in nutrients are very suitable to be made as one type of daily food in the family. High nutritional content provides great health benefits for family health. Below we see what the health benefits of arugula are based on nutritional facts.
1. Benefits of Arugula due to Rich in Antioxidants
The high antioxidant content in arugula is known to this plant can increase a person’s ORAC. This is a method of measuring antioxidant capacity. One function of antioxidants is to control and measure the balance of enzyme reactions in cells. Along with this extraordinary work, antioxidants also destroy free radicals in the body. Free radicals are the cause of disease, and they attack the body’s defense system. So, by consuming arugula regularly can increase your body’s immunity.
2. Boosts immunity
The health benefits of arugula in boosting immunity are inseparable from the content of essential vitamins and minerals in these green vegetables. This nutrient serves to improve the body’s defense system from disease. The body will stimulate the production of white blood cells from the copper content in these vegetables.
Vitamin C is known to be very important in boosting the immune system, it removes free radicals, removes free radicals from the body so that it cannot damage the body. Vitamin C which acts as an antioxidant is found in large amounts in arugula.
Also see: Benefits of Black Carrot
3. Benefits of Arugula Healthy bones
Arugula is beneficial for bones, the content of vitamin K is one that plays a role in this regard. A 2003 study, published in the American Journal of Clinical Nutrition, states that vitamin K is very important because it promotes better bone health. Consuming vegetables high in vitamin K provides benefits to prevent nerve damage as we age.
Low oxalate content is very possible for the body to absorb more minerals so that the health benefits offered will be more leverage. The content of vitamin K can also be one of the causes of strong bones and scientifically it can also prevent osteoporosis.
4. Prenatal Care
The benefits of arugula for pregnant women are also very large, this is indicated by the high content of folic acid in arugula. Folic acid is one of the important nutrients for fetal growth in the womb. Folic acid is proven to prevent birth defects, so pregnant women should pay attention to vegetables high in folic acid such as broccoli, arugla and others.
5. Arugula is useful as an anti-cancer
In the journal “The European Journal of Nutrition” has been published and informed a study that states that arugula contains phytochemicals, these compounds are proven to inhibit cancer cells. In addition, photochemicals are substances such as thiocyanates, indoles or sulforaphane, they are very effective against the causes of cancer cells.
While research published by the journal PLOS One, states that consuming arugla regularly can prevent prostate cancer cells, cervix, breast cancer, colon cancer, and ovaries.
Also read: Oolong Tea Benefits And Nutrition Facts
6. Arugula health benefits: Increases Metabolism
Health benefits of arugula vegetables are also very related to the amount of B vitamins complex, we know that this B vitamin can increase metabolism. Vitamin B complex has a big role in maintaining a healthy body. Among the benefits are energy producing, producing fat cells, helping different cell activities and including in the production of red blood cells.
7. Arugula benefits for the eyes
Arugula is a green vegetable that is famous for its high carotenoid content which is able to improve and enhance the ability to see well. However, to get this maximum benefit, one must consume arugla in its raw form or like a salad. Carotenoids are substances that are believed to inhibit macular degradation so that eye health is maintained as you age.
Blurred eyes are one of the symptoms of aging, by increasing the consumption of raw and healthy arugula, it is hoped that eye health is maintained as we age.
8. Good for increasing mineral absorption
As we mentioned earlier, arugula is a vegetable that is low in oxalic acid. This acid prevents absorption of minerals such as iron and copper. Low oxalate content in arugula is very good to increase the supply of the mineral because it can be absorbed well by the body. Differences with spinach vegetables that are high in oxalate. Consuming spinach can prevent the absorption of minerals so it is not good if consumed in large quantities.
9. Arugula health benefits for weight loss
Lose weight is a trend today that is very much in interest. You see, modern lifestyles tend to change one’s body posture to be rich in fat and fat. This is why many people who take special classes lose weight.
Actually, if you maintain a healthy lifestyle, including healthy food, you can prevent fat and can even lose your banda weight. Argula is one healthy vegetable that is rich in fiber and low in calories. We know that this low-calorie plant is very good in losing weight.
10. Treat Erectile Dysfunction
Are you having problems with your sexuality such as frigidity and others. Arugula has long been used as a food to support drugs in increasing sexual desire.
Usually sufferers of erectile dysfunction consume sildenafil, a drug that can help overcome erectile dysfunction and is usually sold in the form of prescription drugs such as revatio.
A research result published in “Neuroendocrinology Letters” shows that arugula when consumed with sildenafil, is proven to increase the effectiveness of the drug.
In addition to the health benefits of arugula above, there are many more benefits associated with the nutritional content of these vegetables. Including very good for the health of the lungs, skin and others. Overall, arugula is a great vegetable for human health.
Now we know what arugula is and what are the health benefits of arugula, so how do you consume it? Now we share arugula recipes for you.
Actually there are many ways to consume arugula to be able to get the maximum benefit, including the following recipe:
Arugula Salad RecipePrint Recipe
- 1 cup of chopped lettuce
- 1 cup of arugula finely chopped
- 1 cup radicchio 1-inch pieces
- 1 tbsp extra virgin olive oil
- 1/4 cup parsley leaves
- 3 tsp lime juice
- salt to taste
- pepper to taste
Take it all, mix fresh arugula, lettuce, and radicchio leaves in a bowl.
To add flavor, add olive oil and lime juice
Add pepper and salt to taste
To taste, garnish your salad with parsley, good luck
If you like, you can also add fruits, other nuts into this arugula salad.