Nutrition Profile of Arugula
Arugula, also known as rocket, is a cruciferous vegetable that is packed with essential nutrients that provide several health benefits. A cup of raw arugula contains:
- Calories: 5
- Protein: 0.5 grams
- Fat: 0.1 grams
- Carbohydrates: 0.7 grams
- Fiber: 0.3 grams
- Vitamin K: 21% of the daily value (DV)
- Vitamin C: 5% of the DV
- Folate: 4% of the DV
In addition to these essential nutrients, arugula also contains several phytochemicals and antioxidants that provide numerous health benefits.
Table of Contents
Natural Compounds in Arugula
Arugula contains various natural compounds that offer several health benefits. These include:
Glucosinolates
Arugula is rich in glucosinolates, which are sulfur-containing compounds that have anti-cancer properties. When broken down during digestion, they form isothiocyanates, which help to reduce the risk of cancer.
Flavonoids
Arugula contains various flavonoids, which are potent antioxidants that help to protect cells from damage caused by free radicals. These antioxidants help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
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Carotenoids
Arugula contains carotenoids, such as lutein and zeaxanthin, which help to protect the eyes from age-related macular degeneration and cataracts.
Vitamins and minerals
Arugula is an excellent source of several vitamins and minerals, including vitamin K, vitamin C, folate, and calcium. These nutrients are essential for maintaining healthy bones, skin, and the immune system.
Health Benefits of Arugula
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Anti-inflammatory Properties
The isothiocyanates in arugula have potent anti-inflammatory properties. They help to reduce inflammation in the body, which is linked to several chronic diseases such as heart disease, cancer, and arthritis.
Cancer Prevention
The glucosinolates in arugula have potent anti-cancer properties. They help to reduce the risk of several types of cancer, including breast, prostate, and colon cancer. The antioxidants in arugula also help to protect the cells from damage caused by free radicals, which can lead to cancer.
Cardiovascular Health
The antioxidants and anti-inflammatory compounds in arugula help to reduce the risk of heart disease by improving blood pressure and cholesterol levels.
Digestive Health
The fiber in arugula helps to promote digestive health by regulating bowel movements and preventing constipation. The antioxidants in arugula also help to reduce inflammation in the gut, which can help to prevent digestive disorders such as inflammatory bowel disease (IBD).
Blood Glucose Control
Arugula is low in calories and carbohydrates, making it an excellent food for people with diabetes. The antioxidants in arugula also help to improve insulin sensitivity, which can help to regulate blood sugar levels.
Cognitive Health
The antioxidants and anti-inflammatory compounds in arugula help to improve cognitive function and reduce the risk of age-related cognitive decline.
Effects of Cooking on Arugula
Nutrient Retention
Arugula is best eaten raw to retain its nutrient content. Cooking arugula can reduce the amount of vitamin C, folate, and other nutrients.
Cooking Methods
If you do choose to cook arugula, it is best to use gentle cooking methods such as sautéing or steaming. Do not overcook arugula, as this can cause it to become bitter.
Proper Storage of Arugula
Refrigeration
Arugula should be stored in the refrigerator in a plastic bag or container. It will last for up to five days in the refrigerator.
Freezing
Arugula does not freeze well, as it will become wilted and mushy.
Shelf Life
Arugula has a relatively short shelf life and should be consumed within a few days of purchase.
Risk Factors and Precautions
Interactions with Medications
Arugula contains vitamin K, which can interfere with blood-thinning medications such as warfarin. If you are taking any medication, talk to your doctor before consuming arugula.
Allergic Reactions
Some people may be allergic to arugula. If you experience any symptoms such as itching, hives, or difficulty breathing after consuming arugula, seek medical attention immediately.
Healing Diseases with Arugula
Arthritis
The anti-inflammatory compounds in arugula can help to reduce inflammation in the joints and alleviate the symptoms of arthritis.
Asthma
The glucosinolates in arugula have anti-inflammatory properties that can help to reduce inflammation in the airways and alleviate the symptoms of asthma.
Diabetes
The low glycemic index and high fiber content of arugula make it an excellent food for people with diabetes. The antioxidants in arugula also help to improve insulin sensitivity, which can help to regulate blood sugar levels.
Obesity
Arugula is low in calories and high in fiber, making it an excellent food for weight loss. The antioxidants in arugula can also help to improve metabolism and promote fat burning.
Osteoporosis
The high calcium content of arugula can help to improve bone health and prevent osteoporosis.
Varieties and Types of Arugula
Wild Arugula
Wild arugula has a more peppery taste and is more nutrient-dense than cultivated arugula.
Cultivated Arugula
Cultivated arugula is more widely available and has a milder taste than wild arugula.
Baby Arugula
Baby arugula is harvested when the leaves are young and tender. It has a milder taste than mature arugula.
Mediterranean Arugula
Mediterranean arugula is a variety of wild arugula that is commonly used in Italian and Mediterranean cuisine.
Disadvantages and Advantages of Consuming Arugula
Pesticides
Arugula is often treated with pesticides, which can have harmful effects on the environment and human health. It is best to choose organic arugula to avoid exposure to pesticides.
Oxalate Content
Arugula has a high oxalate content, which can cause kidney stones in some people. If you are prone to kidney stones, it is best to limit your intake of arugula.
Benefits of Organic Arugula
Organic arugula is grown without the use of pesticides or synthetic fertilizers, making it a safer and more eco-friendly option. It also has a higher nutrient content than conventionally grown arugula.
Conclusion
Arugula is a nutrient-dense vegetable that offers numerous health benefits. It is rich in antioxidants, phytochemicals, and other natural compounds that can help to reduce inflammation, prevent cancer, improve heart health, and promote weight loss. Arugula is best eaten raw to retain its nutrient content, but it can also be cooked using gentle methods such as sautéing or steaming. When buying arugula, choose organic to avoid exposure to pesticides and to get the most nutrient-dense product possible.