Health Benefits of Arugula

microbiome dietWritten ByPartha Nandi, MD

Arugula is closely related to radishes, kale, and cauliflower. Arugula can be found worldwide and belongs to the family Brassicaceae. Other names for arugula are garden rocket, rucola, roquette and colewort.

Nutrition Facts

Brassica vegetables have been linked to a reduced risk of chronic illnesses in numerous studies. Cruciferous veggies are thought to reduce the incidence of obesity, diabetes, neurodegenerative diseases, and heart disease.

What’s better is that arugula nutrition is simple to double up your intake. According to the USDA, a half cup (about 10 grams) of raw arugula has:

2.5 calories
0.4 grams of carbohydrates
0.3 grams of protein
0.1 grams of fat
0.2 grams of fiber
10.9 micrograms of vitamin K (14 percent DV)
237 international units of vitamin A (5 percent DV)
1.5 milligrams of vitamin C (2 percent DV)
9.7 micrograms folate (2 percent DV)
16 milligrams calcium (2 percent DV)

Furthermore, this type of lettuce contains various minerals such as iron, magnesium, and potassium.

Health Benefits of Arugula

Below are some of the amazing health benefits of arugula.

Arugula Reduces Cancer Risk

Arugula contains phytochemicals that are known to have the ability to counter cancer-causing tendencies in the body’s processes. These phytochemicals are substances like thiocyanates, sulforaphane, and indoles. Research has shown that eating arugula help reduces cancer risk such as prostate, breast, cervical, ovarian, and colon cancers. Researchers believe that these phytochemicals inhibit the activity of those cancer-causing cells.

Arugula Improves Eye Health

Arugula contains a high amount of carotenoids. Carotenoids are naturally occurring pigment that improves eye health to improve a person’s ability to see properly. Research has found that carotenoids slow down the process of macular degeneration. Studies have found that eating arugula may be one way to slow down the classic symptoms of old age regarding eye health.

Arugula is Good For Your Blood Pressure

Arugula contains calcium, magnesium, and potassium, which play an essential role in helping your blood vessels relax. Relaxed blood vessels help with healthy blood pressure levels. Arugula contains 6% of the daily recommended amount for calcium and 5% of the recommended daily value for magnesium. A whole serving of arugula contains roughly 3% of the recommended daily value of potassium.

Arugula May Help You Lose Weight

Research has found that arugula is an excellent choice for those trying to lose weight or keep weight off. Arugula contains chlorophyll which is known to reduce hunger naturally in humans. If you need to add more fiber to your diet, start eating more arugula. The fiber in this leafy green vegetable will keep you feeling full longer and is known to act as a hunger suppressant.

Arugula Promotes Bone Health

Arugula contains calcium which is the primary building block for our body. Still, it also contains vitamin K. Vitamin K is similar to a glue that deposits and binds calcium together. Research has found that this helps to reduce bone loss and deterioration. Studies have found that people who have osteoporosis and arthritis can slow down the rate of worsening of conditions by eating more arugula.

Arugula Supplies the Body with Important Vitamins and Minerals

Arugula has folate, a B vitamin that aids in preventing neural tube defects and reducing homocysteine accumulation in unborn babies.

It’s also an excellent method to get manganese while avoiding calcium deficiency. Compared to spinach nutrition, arugula has less mineral-blocking oxalates but more calcium. As a result, fewer calcium ions are prevented from permeating the body by this means.

Try These Delicious and Healthy Arugula Recipes

Fish Tacos

Go get the recipe.

Dr. Nandi’s Fall Salad Surprise

Go get the recipe.

References:

About the author

Partha Nandi, MD

Partha Nandi M.D., F.A.C.P. is the creator and host of the internationally syndicated medical lifestyle television show, Ask Dr. Nandi.

A practicing physician and a renowned international speaker, his appearances include TEDx, college commencements, numerous charity functions, premier medical meetings such as Digestive Disease Week, and nationally syndicated television programs such as The Katie Couric Show.

Dr. Nandi has partnered with the Ministry of Health in multiple countries, including Jamaica and India, and has collaborated with The World Health Organization in multiple areas throughout the globe, Dr. Nandi delivers passionate and inspiring talks to diverse audiences.

He continues to travel internationally for conferences and symposia, meeting with global health leaders on his quest to improve health care quality, access, and to empower people across the world “To Be Your Own Health Hero.”

DrNandi@AskDrNandi.com

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Nutrition Facts