Arugula: health benefits and nutrition facts

Arugula: health benefits and nutrition facts

Arugula sativa - is a green leafy plant from the mustard or cabbage family. Also known as watercress, roquette, or Italian cress, it is native to southern Europe, India, Iran, North Africa, and Pakistan.

Medicinal and medicinal uses of Arugula date back to ancient Roman and Egyptian times. Then people used it as a natural aphrodisiac to treat common ailments such as digestive disorders.

Today, people in many regions commonly enjoy Arugula as a salad green Known for its peppery flavor. Watercress also offers several health benefits. For example, green is a source of powerful antioxidants and essential nutrients.

The benefits of Arugula

Arugulais a nutritious vegetable rich in many vitamins and minerals. It is a powerful source of protective plant compounds, and eating it regularly can benefit health in several ways.

It has antioxidant and anti-inflammatory properties.

Arugula is a source of several beneficial plant compounds that give green leaves powerful antioxidant properties. Antioxidants have been shown to protect against oxidative stress, which can lead to cell damage and disease.

Arugula is rich in sulfur-containing compounds called glucosinolates (GLs). When watercress is cut or chewed, it activates a mechanism that breaks down GLs into another compound called isothiocyanates (ITCs). ITC has powerful antioxidant and anti-inflammatory effects.

Arugula is also high in flavanol antioxidants such as quercetin, kaempferol, and glycoside isorhamnetin.

A diet rich in GLs and flavonol-rich vegetables like watercress has been shown to protect against many health conditions, including cancer and heart disease.

It may reduce the risk of many chronic diseases.

Arugula belongs to the cruciferous vegetable family. Decades of scientific research results show that people who follow diets rich in cruciferous vegetables are less likely to develop chronic diseases like cancer.

One large study found that eating an additional serving per week of raw or cooked cruciferous vegetables such as watercress was associated with a 7-15% lower risk of pancreatic cancer. Raw cruciferous vegetables provide the strongest protection.

In the same study, people who ate more than 1.5 servings of raw cruciferous vegetables per week had 40% lower odds of developing pancreatic cancer than people who ate less than 0.5 servings per week.

Diets rich in cruciferous vegetables like watercress have also reduced the risk of heart disease, diabetes, and many other common health conditions.

It may help you live a longer, healthier life.

Eating a nutrient-dense diet is one of the best ways to protect your health and increase your chances of living a long, disease-free life.

A review of studies found that every 100 grams of cruciferous vegetables per day was associated with a 10% reduction in the risk of death from all causes.

Other studies have shown that diets rich in cruciferous vegetables reduce the risk of death related to heart disease, cancer, cerebrovascular disease, or diseases that affect blood flow to the brain.

Adding more watercress and other cruciferous vegetables to your diet can effectively improve your overall health and reduce your risk of some of the most common causes of death.

It may help protect against cognitive decline.

Adding just one serving of green leafy vegetables such as watercress to your daily diet can help reduce the risk of cognitive decline.

A study that included data on 960 older adults found that consumption of leafy greens was associated with slower cognitive decline. The researchers found that among people who ate one to two servings of green leafy vegetables per day, the rate of cognitive decline was equivalent to being 11 years younger than people who rarely or never ate green leafy vegetables.

Green leafy vegetables like watercress are rich in nutrients and plant compounds like folic acid, vitamin K, kaempferol, and nitrates, all of which help protect brain health and may help slow age-related damage.

Arugula feeding

Two cups of raw watercress, which is equivalent to 1 cup of cooked Arugula, contains:

Calories: 10

Fat: 0

Carbohydrates: 1.46 grams

Protein: 1 gram

Fiber: 0.64 grams

Vitamin A: 47.6 mcg RAE or 5% of the Daily Value (DV)

Vitamin C: 6 mg or 7% of the daily value

Vitamin K: 43.6 mcg, or 36% of the daily value

Folic acid: 38.8 micrograms, or 10% of the daily requirement

Manganese: 0.128 mg, or 6% of the daily value required

Although Arugula is low in calories, it is rich in vitamins, minerals, and antioxidants. It is a good source of vitamin K, folate, manganese, and vitamins A and C.

Vitamin K1 is involved in many important processes in the body, including blood clotting and maintaining healthy bones.

Folic acid is a B vitamin essential for the growth of red blood cells, genetic material, and other important processes related to healthy cell growth. Optimal intake of folic acid is especially important during pregnancy due to its role in the growth and development of the fetus.

The mineral manganese is essential for immune and nervous system function, energy metabolism, and the maintenance of healthy bones and connective tissues.

Arugula also contains smaller amounts of vitamins C and A, which have powerful antioxidant properties.

Arugula dangers

There are not many risks or dangers associated with taking A for watercress. However, it is possible to be allergic to watercress. People allergic to arugula should avoid eating the plant.

In addition, people who take blood-thinning medications such as Coumadin (warfarin) should avoid eating large amounts of vitamin K-rich foods such as arugula. Consuming too much or too little vitamin K can interfere with blood-thinning medications, so it is important to keep your vitamin K intake as consistent as possible daily if you are taking these medications.

Tips for eating Arugula

Watercress is a popular salad green, but it can be used in various ways in the kitchen. Try adding watercress to your diet by following these tips:

Make arugula pesto by blending the pine nuts, lemon juice, watercress, olive oil, and Parmesan cheese in a food processor until smooth.

Add fresh Arugula to pasta dishes and cereals.

Top pizza and flatbread with fresh or cooked Arugula

Add Arugula to soup for an extra dose of nutrients.

Make a simple salad using fresh arugula, lemon juice, grated Parmesan, and olive oil.

Add Arugula to egg dishes such as omelets and frittatas.

Use Arugula in place of lettuce on sandwiches and wraps.

Arugula can be found in most grocery stores and should be stored in the refrigerator to prevent wilting. You can also freeze watercress for longer preservation by placing it in boiling water for two minutes and then cooling it immediately in ice water. After drying the arugula well, please put it in freezer bags and remove excess air from the bags before storing them in the freezer.

Arugula is a top choice among home gardeners because it is easy to grow. It can be grown in raised beds, containers, and ground beds. Watercress prefers cooler temperatures, so it is best grown in the spring and fall.

Quick review

Watercress is a nutritious vegetable associated with several health benefits.

Adding more watercress to your diet can help provide your body with essential nutrients and protective plant compounds that protect against cellular damage. Diets rich in watercress reduce your risk of many diseases and help you live a longer, healthier life.

Moreover, watercress is a versatile and flavorful green that can be added to recipes like soups, pasta, and grain dishes to boost color and a dose of nutrients.