Nutrition Health Benefits of Arugula

Arugula Overview

Arugula is a leafy green plant that belongs to the genus Eruca and the family Brassicaceae. It is closely related to radish, kale, and cauliflower.Arugula grows to a height of 20-100 centimeters and is recognizable by its small and white flowers. The leaves of arugula are lobed in nature, with 4-10 lateral lobes and a longer terminal lobe.

The health benefits of arugula include weight loss, a reduced risk of cancer, healthy bones, and an improved eyesight. It has antioxidant properties and is good for skin. It also helps in strengthening the brain, improving metabolic functions, mineral absorption, and boosting the immune system.

Nutrition Value of Arugula

Amount Per 100 grams

  • Calories 25
  • Total Fat 0.7 g – 1% RDA
  • Cholesterol 0 mg
  • Sodium 27 mg – 1% RDA
  • Potassium 369 mg – 10% RDA
  • Total Carbohydrate 3.7 g – 1% RDA
  • Dietary fiber 1.6 g – 6% RDA
  • Sugar 2.1 g
  • Protein 2.6 g – 5% RDA
  • Vitamin A 47% RDA
  • Vitamin C 25% RDA
  • Calcium 16% RDA
  • Iron 8% RDA
  • Vitamin B-6 5% RDA
  • Magnesium 11% RDA

Nutrition Health Benefits of Arugula

10 Nutrition Health Benefits of Arugula

1. Strengthens Bones

The presence of vitamin K in arugula gives an anti-inflammatory boost to your body. Vitamin K also spurs an osteotropic activity in cells, meaning that promotes bone formation. The gradual degradation of neural pathways, found in conditions like Alzheimer’s disease, can be slowed down by an increase in intake of vitamin K. As a good source of Vitamin K, the consumption of arugula has been cited as a preventative method of such
diseases.

Arugula’s combinative effects of low oxalate levels (allowing more minerals into the system) and the presence of so many minerals in the plant itself make it a strong support system for healthy bones. Sufferers of osteoporosis can see improvements, and arugula can be used as a preventative step as well, ensuring bone health and strength before the age/activity-based effects of bone degeneration become serious.

2. Boosts Immunity

Copper in arugula helps boost the immune system by stimulating the body to produce white blood cells which helps in fighting diseases. Vitamin C is one of the best defenses for your body to seek out dangerous, inflammatory free radicals and eliminate them from your body before they can cause real damage. This well-known vitamin is found in large quantities in arugula and helps prevent cancer and maintain good health by giving an extra push to your immune system.

3. Reduces Cancer Risk

Arugula contains phytochemicals which inhibit the activity of cancer-causing cells. Phytochemicals are substances like thiocyanates, sulforaphane, or indoles that are effective in countering cancer-causing tendencies in the body’s own processes. Studies suggest that these compounds help fight prostate, breast, cervical, colon, and ovarian cancers.

4. Foetal Development

Arugula contains folate which is essential for foetal brain and spine development and helps prevent neural tube disease.

5. Aids in Weight Loss

Arugula are low in calories and is a nutrient-rich plant, it will inevitably have a positive effect on any attempts at weight loss. By satisfying so many nutritional needs, it is an easy way to watch your health and keep your system balanced, without making drastic changes to your diet.

6. Eye Care

Arugula contains carotenoids which helps improve vision. Carotenoids slow down the process of macular degeneration, which is when the center of a person’s field of vision becomes compromised. In most instances, this causes cataracts, which then, have to be removed.

7. Increases Mineral Absorption

Arugula has a very low level of oxalates when compared to other popular leafy vegetables like spinach. Oxalates inhibit the absorption of minerals by the body’s systems, which is counterproductive to consuming minerals in the same bite. So the minerals, like copper and iron, which you get from the plant, are more easily absorbed by the body for efficient use.

8. Increases Metabolism

The B-Vitamins in arugula promotes metabolism.Eight B vitamins participate and aid in all different cell activities, including energy production, fat synthesis, the production of red blood cells, and many other vital processes for cell and metabolic health.

9. Acts as a Detox

Arugula is a great source of antioxidants and can greatly increase a person’s ORAC value (Oxygen radical absorbance capacity), which is a method for measuring antioxidant capacities. Antioxidants function to maintain a healthy balance of enzyme reactions within cells, while actively seeking out and destroying the disease-causing free radicals that can attack your system. Your immune system will also thank you for choosing arugula, because antioxidants work to bolster your defenses against simple illnesses like the common cold as well as more complex afflictions, such as cancer, heart diseases, and premature aging.

10. Wound Healing

Potassium and vitamin K team up to promote quicker blood clotting, which protects the wounds as they do not get infected and hence heals at a rather quicker pace then they would otherwise. In ancient times, arugula was given to wounded and injured soldiers to speed up the healing process.

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