Known as the "rocket salad," arugula is widely used in Italian cuisine. This green leaf is rich in antioxidants, vitamins and fiber. Nancy Correa-Matos, registered dietitian and a member of the faculty in the Department of Nutrition and Dietetics Flagship Program at the University of North Florida, discusses arugula, a heart-healthy, cancer-fighting source of vitamins and minerals that is low in calories, fat and is cholesterol free.
Myth: Arugula is unknown in the United States.
Fact: Although arugula is widely used in Italian food, it has been in the United States since the '90s and has been added to beds of green salads and many Italian dishes we consume. Most people will recognize the use of arugula by its other names: rocket, rucola or roquette. It's sold all year long in any grocery store.
Myth: Arugula leaves are not nutritious.
Fact: Arugula leaves contain high amounts of fiber, zinc, copper, magnesium, Vitamin A, Vitamin C, Vitamin K, folate, iron, potassium and magnesium. Arugula leaves are also good sources of several phytochemicals that provide health benefits, such as immune and cancer protection. Arugula also provides health benefits, enhancing the immune system as potential antiviral and antibacterial. Its fiber content and anti-inflammatory properties can reduce cardiovascular diseases and promote weight control. Because of its high content of folate, it's recommended for women in their child-bearing ages to prevent infant neural-tube defects. They are also low in calories; four cups of arugula contains 20 calories and less than 1 gram of fat.
Myth: Arugula leaves are spicy.
Fact: Only the mature long greens leaves are spicy. The young tender leaves are sweet and have a nutty taste and are preferred for salads. A combination of both the young and mature leaves provides a tasty flavor to salads. The seeds are also used in flavoring oils.
Myth: There is no evidence of Arugula's health benefits.
Fact: Arugula, also known as Eruca sativa, belongs to the Brassica family of plants, as well as broccoli and cauliflower. Research has shown that some sulfur compounds in arugula play an important role in the prevention and treatment of certain cancers, such as prostate, colon, cervical and breast cancer. Some of the compounds in arugula may help to reduce melanoma tumors. Due to the high content of vitamin K, it must be used with caution in patients taking blood thinners.
Myth: Arugula can cause osteoporosis.
Fact: Arugula is a good source of calcium, helping prevent osteoporosis and is more readily absorbed than the calcium in spinach.
The Goods is a monthly column about food myths and facts by faculty members in the University of North Florida's Department of Nutrition and Dietetics, which was recently selected by UNF President John Delaney as a Flagship Program. Have a question about arugula? Contact Nancy Correa-Matos at ncorrea@unf.edu.
As an enthusiast and expert in the field of nutrition and dietetics, my extensive knowledge allows me to delve into the intricacies of the article on arugula, or as it's commonly known, the "rocket salad." The information provided by Nancy Correa-Matos, a registered dietitian and faculty member at the University of North Florida, is both accurate and enlightening. Allow me to reinforce and expand upon the key concepts presented in the article.
1. Arugula's Presence in the United States:
- Myth: Arugula is unknown in the United States.
- Fact: Contrary to the myth, arugula has been in the United States since the '90s. It is widely used in Italian cuisine and has found its way into various salads and dishes consumed by Americans. The alternative names for arugula, such as rocket, rucola, or roquette, are recognized, and it is available year-round in grocery stores.
2. Nutritional Content of Arugula Leaves:
- Myth: Arugula leaves are not nutritious.
- Fact: Arugula leaves are a powerhouse of nutrients, including fiber, zinc, copper, magnesium, Vitamins A, C, K, folate, iron, potassium, and more. The phytochemicals present in arugula contribute to health benefits such as immune and cancer protection. The fiber content and anti-inflammatory properties can reduce cardiovascular diseases and aid in weight control.
3. Flavor and Spiciness of Arugula:
- Myth: Arugula leaves are spicy.
- Fact: While mature leaves can be spicy, young tender leaves have a sweet and nutty taste, making them ideal for salads. A combination of both young and mature leaves enhances the flavor. Additionally, arugula seeds are used to flavor oils.
4. Evidence of Arugula's Health Benefits:
- Myth: There is no evidence of Arugula's health benefits.
- Fact: Arugula, scientifically known as Eruca sativa, belongs to the Brassica family, sharing characteristics with broccoli and cauliflower. Research indicates that sulfur compounds in arugula play a role in preventing and treating certain cancers. The high vitamin K content requires caution for individuals taking blood thinners.
5. Arugula and Osteoporosis:
- Myth: Arugula can cause osteoporosis.
- Fact: Arugula is a good source of calcium, essential for preventing osteoporosis. The calcium in arugula is more readily absorbed than that in spinach.
In conclusion, arugula stands out not only for its culinary versatility but also for its impressive nutritional profile and potential health benefits. The information provided by Nancy Correa-Matos is supported by scientific evidence, making arugula a valuable addition to a healthy diet. If you have any further questions about arugula or related topics, feel free to reach out.
