Is Arugula Healthy? Nutritional values and effects in the body
Arugula (Eruca sativa), also called rocket lettuce, is a green leafy vegetable with a spicy kick. Arugula leaves have a pepper-like taste and are rich in nutrients such as beta-carotene, vitamin C, folate and magnesium, all of which are necessary for the proper functioning of the body. Arugula does not look like broccoli, but it is also a crucifer and has been shown to offer many of the same health benefits as broccoli, kale and Brussels sprouts. Arugula is relatively inexpensive and easy to find prepackaged in most grocery stores. It can also be easily grown at home on the windowsill in the garden or outdoors. Find out what arugula is healthy for in this article.
Why is arugula healthy? Nutritional values in the check
100 g arugula contain:
Water 91.71 g
Calories 25 kcal
Protein 2.58 g
Carbohydrates 3.65 g
Dietary fiber 1.6 g
Calcium 160 mg
Iron 1.46 mg
Magnesium 47 mg
Phosphorus 52 mg
Potassium 369 mg
Sodium 27 mg
Vitamin C 15 mg
Folate 97 µg
Vitamin A 119 µg
Beta carotene 1424 µg
Vitamin A 2373 IU
Lutein + zeaxanthin 3555 µg
Vitamin K 108.6 µg
Credit: FoodData Central / U.S. Department of Agriculture / As of April 1, 2019.
carbohydrates
With less than 4 grams per serving, arugula is considered low in carbohydrates. Unlike many other cruciferous vegetables, however, it contains less fiber per serving. For comparison, broccoli provides 2.5 g of fiber.
protein
With 2.6 g protein, arugula is also very low in protein. If you use it as a salad base, add a source of protein. This could be a meat product like chicken or prosciutto, cheese or legumes like e.g. be black beans.
Vitamins and minerals
Arugula scores with many vitamins and important trace elements. It is rich in beta-carotene, vitamin C, folate, vitamin K and magnesium. 40 g arugula cover 20% of daily vitamin A requirements, 50% of vitamin K requirements and 10% of vitamin C, folate and calcium.
What is arugula healthy for?
The nutrients in arugula support the cardiovascular, nervous and digestive systems and have many health benefits in general.
Reduces the risk of cancer
For decades, research has shown that eating cruciferous and leafy vegetables is associated with a reduced risk of cancer. In particular, glucosinolates (mustard oil glycosides) have been shown to have anti-carcinogenic effects by blocking the development of tumors in a number of tissues and organs. These plant substances give mustard, horseradish, cress and arugula their bitter taste.
Promotes bone health
Because of its high vitamin K content, arugula improves bone health through improved calcium absorption and helps prevent osteoporosis.
Reduces diabetes complications
Green leafy vegetables like arugula contain alpha-lipoic acid, an antioxidant that can benefit people with diabetes in particular. This compound promotes lower glucose levels, increases insulin sensitivity and prevents changes induced by oxidative stress.
Lowers the risk of heart disease
A review of several studies on green leafy vegetables and cruciferous vegetables found that the incidence of cardiovascular disease was reduced by almost 16% in people who consumed more of these vegetables.
Arugula healthy for liver
The bitter substances in arugula stimulate the production of bile and promote the production of digestive juices. Arugula also has a detoxifying effect, which helps the liver to filter out heavy metals, as well as traces of pesticides and herbicides.
Arugula can also be harmful to health
Allergies
Occasional allergies to arugula have been reported in medical literature, particularly in people with seasonal (pollen) allergies. If you are concerned about a possible or existing food allergy, you should contact your doctor.
Side effects with medication
If you are taking a blood thinner such as Coumadin (warfarin), it is important to note that vitamin K interacts with these medications. Because arugula has a relatively high vitamin K content, you should speak to your doctor before adding arugula to your diet.
Nitrate content
Too large an amount of rocket can be harmful to health because it has a very high nitrate content. Concentrations of up to 500 milligrams of nitrate per 100 grams are not uncommon. According to the recommendations of the World Health Organization (WHO), you should not consume more than 3.7 milligrams of nitrate per kilogram of body weight per day. That’s 222 milligrams for a person weighing 60 kilograms. The Federal Institute for Risk Assessment (BfR) reports that the consumption of more than 25 g arugula per day results in the ADI (Acceptable Daily Intake) being exceeded. The BfR further reports that the enjoyment is not harmful or dangerous as long as arugula is consumed in small quantities.
* To reduce the nitrate content, you can first soak nitrate-rich leaf salads in cold water for 1-2 hours. This removes up to 70% of the nitrates.
When is rocket best?
Although arugula is in season from April to November, it can usually be found in stores all year round – often in bags or boxes, alone or mixed with other leaf salads. However, BfR recommends the consumption of seasonal vegetables, since the nitrate content is generally lower.
How do you store arugula?
Arugula is perishable and should be kept cool and dry. It stays in a plastic bag for about a week.
How do you eat arugula?
Because of its slightly piquant, peppery taste, arugula is mostly used only as a salad or meal addition.
Try a new variant of a Caesar salad with arugula, sheep’s cheese and lemon juice. You could also add tomatoes and spring onions and / or mix in other types of lettuce for a change.
Another popular salad combination is rocket, other green leafy salads, strawberries, cheese and walnuts. You can also use arugula in sandwiches instead of lettuce. Arugula on pizza also tastes fantastic.
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