Arugula: All its properties and health benefits

Let’s talk about arugula, those that according to the Japanese positively influence the general state of your health.

Arugula or arugula is a surprising food that we should not only eat in salads. Here is a guide, with expert opinions, to include all its benefits in a healthy diet.

Depending on your geographical location, you will know it by a different name: arugula, arugula, arugula rugola, rughetta. But regardless of what they call it in your country, one fact is true: arugula is not just any vegetable.

This ingredient has more flavor and color than common lettuce, whether iceberg or escarole, and makes each dish unique and special. But not only that, it has anti-aging, antioxidant and anti-inflammatory properties, is good for digestion and regulates blood pressure.

In short, a true superfood that we should include whenever we have the opportunity. But, specifically, what are the benefits of arugula that make this salad so exceptional and special?

Arugula or arugula is a vegetable from the cruciferous family , like broccoli and cauliflower. Its growing season occurs between spring and summer, but currently it can be found on supermarket shelves almost all year round.

This plant with a bitter taste, described as “pungent”, almost spicy, is native to central-western Asia, as well as the Mediterranean basin, where it has been cultivated and appreciated since the time of the Romans, who valued it for its digestive benefits and diuretics, as well as for its aphrodisiac properties.

Today it is part of FOSHU foods, Foods for Specific Health Uses (in Spanish), those foods that according to a system created in Japan are recognized as foods that can really positively influence our health.

Low in calories, but very rich in fiber, minerals such as iron, calcium, potassium, zinc and phosphorus, and vitamins such as vitamin C and group B vitamins, this food has various therapeutic properties, which should never be missing from our table.

Benefits and properties of arugula:

• Thanks to its high content of nutrients such as vitamin C(it contains twice as much as oranges), it has a strong antioxidant and cell protective power.
• It is rich in fiber that promotes proper digestion, and prebiotics that promote the balance of the intestinal microbiome.
• Rich in provitamin A and antioxidant vitamin C, it is beneficial for the health of the skin, providing tone and elasticity.
• Due to its anti-inflammatory power, it was used in popular medicine to treat and prevent eczema and acne.
• It has a diuretic action, making it useful for detoxifying and eliminating fluid retention.
• Low in calories (it has about 25 calories per 100 grams) and rich in fiber and nutrients, it is ideal for low-calorie diets and weight control.
• Rich in antioxidants, vitamin C and omega 3, it is among the foods conducive to longevity.
• Due to the presence of beta-carotene, lutein and zeaxanthin, antioxidants that also protect against UV rays, it is beneficial for eye health and retina protection.
• Thanks to its high content of calcium and vitamin K (it contains three times more than milk), it is beneficial for the health of bones and teeth.
• Protects the heart, thanks to its content of vitamin C, vitamin K and folate, nutrients that promote heart health.
• A study has confirmed that, beyond rumors, it does have aphrodisiac powers and increases fertility.
• It is beneficial for diabetics: Studies have shown that arugula seed oil reduces insulin levels and hyperglycemia.
• Due to its calcium, magnesium and potassium content (more than bananas), it acts on blood vessels, reducing hypertension, making it useful for hypertensive patients.

Who should not eat arugula or arugula?

Contraindications:

• It is not recommended, in large quantities, for those who take anticoagulant medications, as it can counteract their action.
• Like all cruciferous vegetables, it can be difficult to digest for people with digestive problems, and can cause bloating.

How do you eat arugula raw or cooked?

You’re better off buying wild arugula, if possible: it has an even stronger flavor and color than regular arugula, broader leaves, and a crunchier texture. Eat it as fresh as possible, and preferably raw, so that it retains all its nutritional properties.

Its use is essential in salads, combined with mozzarella and cherry tomatoes, for example, or seasoned with olive oil, balsamic vinegar and pieces of Parmesan cheese. But it can also be added to pizzas and meat carpaccio, raw minced meat on fish dishes, as well as to omelettes and risottos.

You can also use it to prepare arugula pesto instead of the classic basil pesto, replacing the pine nuts with walnuts, almonds or cashews, to achieve a very aromatic dressing ideal for pasta and brown rice salads, chia or barley salads, or as Complement hummus with chickpeas.

You can also add a handful of leaves at the end of cooking soups to make them tastier. And you can also add a handful to your morning fruit and vegetable smoothie, as it goes especially well with banana, apple, red fruits and avocado and arugula. An ideal option to start the day with a healthy boost.