9 Benefits of Arugula - EcoWatch (2024)

FAQs

Is eating arugula everyday good for you? ›

Arugula is rich in nutrients like potassium, folate, and vitamins A and C. These help with various functions in the body, such as nerve and heart function, while supporting a healthy immune system. Regularly eating arugula can help you reach your recommended potassium intake of 1,000 to 1,200 milligrams.

Arugula is a less common cruciferous vegetable that provides the same benefits as the other vegetables in the same family. When it comes to cleansing the liver, arugula is rich in vitamin C and antioxidants. It is also rich in chlorophyll, a powerful detoxifying agent that can enhance the cleansing power of the liver.

Arugula is an excellent source of vitamin K and a good source of vitamin A. Vitamin K assists with bone building and blood clotting. Use caution with foods rich in vitamin K if you are taking anticoagulant medication.

Thanks to its high content of antioxidants, folates and vitamins K and B9, arugula extract will restore your hair's vigour day after day and promote its growth. It will also nourish the hair fiber in depth to make it thicker and, above all, able to resist external aggressions.

Leafy Greens

The undisputed winner when it comes to anxiety and depression-fighting foods are leafy greens. Consistently ranked at the top of the list, leafy greens like kale, arugula, spinach, watercress, mustard greens, and swiss chard are must-haves in any mental health-based diet.

Arugula contains carotenoids, vitamin A and B, calcium, iron and potassium. Because arugula contains a large amount of carotenoids, it helps the body absorb nutrients. The same goes for the eyes. Arugula will help your eyes absorb the proper nutrients they need to stay healthy and improve your eyesight.

Bosserman recommends this recipe for the hot days of spring and summer and says, “Arugula is a powerful antioxidant and has anti-inflammatory properties, which means it's great for disease prevention and good for our immune system.

Dark, leafy greens are good sources of magnesium, which can help you relax. Kale, spinach, collard greens and arugula are all good choices.

The arugula plant is known to be an excellent source of anticancer phytochemicals that fight free radical damage and slow the aging process. Many of arugula's benefits are due to its generous portions of vital nutrients — such as vitamin K, vitamin A and folate.

Examples they give of the best foods for brain health are as follows: kale, spinach, collards, and broccoli. Plus, Brain and Life gives arugula a shout-out as a leafy green that may keep your “brain sharp.”

What happens when you eat a lot of arugula? ›

Some of the short-term side effects of arugula include flatulence and abdominal cramping and discomfort. These bad effects are caused due to the presence of sulforaphane in arugula. Again it is dangerous for people with certain blood disorders or people who take medications for blood thinning.

Did you know that arugula has more calcium and zinc than kale? It's also nutritionally equal to kale in iron and magnesium and has fewer carbohydrates and naturally occurring sugars.

Leafy Greens

Romaine, arugula, spinach, and an edible weed called purslane (also good in salads) are all green givers of omega-3 fatty acids, and they all work fantastically raw.

Sauteing is the most common method of cooking arugula. If you want to make sure you are receiving the maximum nutrition benefits, studies show that it is better to eat arugula raw. This is because cooking arugula can slightly reduce its vitamin C, antioxidant, and mineral content.

Leafy greens, which can include foods like lettuce, spinach, kale, and arugula, are superfoods. They are both jammed with nutrients and somehow low-calorie. The greenest leafy greens promote oral health by strengthening your tooth enamel, which provides a barrier against cavity-causing bacteria.

Green leafy vegetables like arugula are full of antioxidants and vital nutrients. It is a particularly good choice since it is low in potassium, which is beneficial for your kidneys, and it helps to lower blood pressure.

Liver Protection

Arugula is rich in chlorophyll, which can help to prevent liver and DNA damage from aflatoxins, a family of toxins produced by certain fungi that are found on agricultural crops such as corn, peanuts, cottonseed and tree nuts. They are associated to a higher risk for liver cancer.

Arugula may be beneficial for cardiovascular health.

Arugula is also a good source of potassium (74 mg per cup) and magnesium (9 mg per cup). Both of these minerals may help combat high blood pressure. Increasing your potassium intake while reducing the sodium intake in your diet may improve hypertension.

Three cups of arugula daily will supply you with 100 percent of your bodies need of vitamin K. It also contains eight times more calcium than iceberg lettuce. It contains indole-3-carbinol and isothiocyanates, which have been shown to suppress the production of inflammation in the body.

#2: Leafy Greens

Finally, spinach, arugula, and other leafy greens are packed with hormone-balancing nutrients, such as magnesium and B vitamins.

What foods repair your eyes? ›

Along with other leafy greens, arugula contains high levels of beneficial nitrates and polyphenols. A 2014 review study found that high intakes of nitrate may lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.

The sulfur-containing cruciferous dark leafy greens – such as kale, Brussels sprouts, cabbage, watercress, and arugula, are especially beneficial in collagen production, as sulfur plays a key role in collagen synthesis. (Other non-leafy green crucifers, like radishes and cauliflower, are a good choice, too).

At #7 on the top 30 superfood list, arugula is a member of the Brassica family of vegetables called cruciferous – a group that also has other superstar foods such as broccoli, kale, and cabbage.

Fact: Arugula leaves contain high amounts of fiber, zinc, copper, magnesium, Vitamin A, Vitamin C, Vitamin K, folate, iron, potassium and magnesium.

There's no miracle food when it comes to weight loss, but eating more fruits and vegetables like arugula can help. The green veggie is low in calories for its volume (just 5 per one-cup serving), delivering a lot of flavor and nutrients in an all-you-can-eat package.

Vitamin C also reduces the harmful effects of sun and smoke on your skin. So fill your plate with fruit and vegetables that are rich in vitamin C, such as citrus fruits, red capsicum, broccoli, strawberries and kiwifruit. All fruit and veges help defend against AGEs, so eat plenty of them each day.

What is the number 1 food for your brain? ›

1. Fatty fish. When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids ( 1 ).

Arugula can be eaten uncooked or cooked. You can use arugula uncooked in salads, either on its own, or in combination with other lettuces. Because it is quite peppery, it is often used as part of a lettuce blend, especially if the arugula is more mature and stronger in taste. It's nice in sandwiches as well.

Vitamins and Minerals

Micronutrients are where arugula really shines. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium.

1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).

The fibre in arugula helps promote digestive regularity, keeps your tummy happy and leaves you feeling full longer so you resist other fatty foods. It also helps to lower cholesterol, balance blood sugar and reduce the risk of heart disease.

Fiber-rich arugula is also a good source of iron, and can improve the health of your red blood cells. Arugula won't cost you much by way of calories like some iron-rich foods. It has just 5 per cup, and you'll also get a nice helping of vitamin A, vitamin K, and even omega-3 fatty acids.

Bitter foods, such as arugula, dark chocolate, coffee, cranberries, dandelion greens and more that support digestion and stomach acid.

Three cups of arugula daily will supply you with 100 percent of your bodies need of vitamin K. It also contains eight times more calcium than iceberg lettuce. It contains indole-3-carbinol and isothiocyanates, which have been shown to suppress the production of inflammation in the body.

The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron.

Arugula is an excellent anti-inflammatory vegetable. Arugula's anti-inflammatory power comes from indole-3-carbinol and erucin (an isothiocyanate).

Which is healthier kale or arugula? ›

Did you know that arugula has more calcium and zinc than kale? It's also nutritionally equal to kale in iron and magnesium and has fewer carbohydrates and naturally occurring sugars.

1. Kale. Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants. For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C (2).

Leafy greens need to be handled safely just like any other food. And some foodborne illnesses have been related to fresh leafy greens. Rinsing produce helps to remove some of the dirt and germs that may be present.