Arugula

Scientific Name – Eruca sativa

Nutrition Facts

Amount Per 100 grams.
CategoryAmount
Calories25
Total Fat0.7 g
Saturated fat0.1 g
Polyunsaturated fat0.3 g
Monounsaturated fat0 g
Cholesterol0 mg
Sodium27 mg
Potassium369 mg
Total Carbohydrate3.7 g
Dietary fiber1.6 g
Sugar2.1 g
Protein2.6 g
Vitamin A47%
Vitamin B-65%
Vitamin B-120%
Vitamin C25%
Vitamin D0%
Calcium16%
Iron8%
Magnesium11%

Arugula’s Facts

IT MAY ACT AS CANCER PROTECTION

Like many other cruciferous vegetables, arugula contains special sulfur-containing substances called glucosinolates with many potential benefits for your health. When you eat arugula in a salad or other meal, these glucosinolates are broken down into powerful compounds known as indoles, thiocyanates, and isothiocyanates.

EFFECTIVE FOR DIABETES MANAGEMENT

100 grams of Arugula leaves make for hardly any glycemic load at 2 on 250 where 250 is the maximum glucose target for the day. It means that consuming this vegetable along with meals or right before meals can help in preventing blood sugar spikes experienced in people suffering from type II diabetes. It can also prove beneficial for those who are vulnerable to this disorder owing to heredity factors or are borderline cases of Diabetes. Eating it before meals can have an effect on pills that Sugar patients are usually recommended.

IT IS A RICH SOURCE OF VITAMIN K

Any look at the health benefits of arugula would have to praise its rich vitamin K content. 100 grams of arugula contains around 109 mg of this important vitamin, which is 136% of the recommended daily intake.

ARUGULA HELPS TO MAINTAIN WEIGHT

We have all heard salads are best friends to those who are struggling with unhealthy weight and are desperate to lose some of it. Salad containing Arugula can prove to be a good choice if you are on the weight loss quest. The chlorophyll in this vegetable which gives it the vibrant green color is known to reduce hunger naturally in humans. Apart from this compound, Rocket leaves if taken in raw form contain a lot of dietary fibers as well. Fiber makes you full of the low amount of food and keeps you full for longer making it a hunger suppressant. But this is not all; Arugula has a healthy composition of minerals like potassium, Magnesium. Manganese which ensures that you do not suffer from electrolyte imbalance in the body after sweating it out in the gym.

IMPROVES SKIN HEALTH

Proper calcium metabolism is even necessary for healthy skin. Without enough vitamin K in your diet, calcium can stiffen the elastin fibers that help keep your skin soft and subtle. Longer-term, this can be one of the causes of skin aging and wrinkles, but even in the short term improving your vitamin K intake has been reported to help many skin problems.

IT HELPS TO GET RID OF BODY ODOR

Body odor and bad breath top the list of major “turn-offs” and we could not agree more. If you suffer from this problem and have been resorting to cosmetics and artificial methods then read on to find a natural solution for this embarrassing issue. Arugula is known to kill odor which means no masking the bad breath or body odor with mint lozenges and deodorants. Again it is the chlorophyll which gives rocket leaves the property that deodorizes naturally. In earlier times, the juice of these leaves was used to control the foul smell from open wounds. Studies have shown that intake of 15-200 mg of chlorophyll can reduce and even eliminate the bad body odor or stale breath for up to 36 hours.

ARUGULA IMPROVES EYE HEALTH

Two special eye antioxidants called lutein and zeaxanthin are found in good levels in arugula. These phytonutrients are concentrated by your body in the macula region of your eye, the area responsible for detecting fine details like the words on this screen. Lutein and zeaxanthin help protect your eye’s macula from both UV light and high-intensity blue light that can cause eyestrain and vision problems. Orange and red vegetables like bell peppers, sweet potatoes, and pumpkin, along with dark leafy greens are some of the best sources but unfortunately, it’s difficult to get large enough amounts of these eye antioxidants unless you eat a lot of these foods.

IT IS A GOOD SOURCE OF ANTIOXIDANT

Arugula is a good source of antioxidant carotenoids like beta-carotene for preventing free radical damage to the cells in your body. In fact, it has an ORAC rating of 1904 µmol TE per 100 grams and is considered a high antioxidant food alongside all of its other health benefits.The beta-carotene in arugula is often listed as vitamin A and nutritional information notes it as containing nearly half of the recommended daily intake. In fact, this is only potential vitamin A if you are deficient in it. Beta-carotene is often better off in your body as an antioxidant and vitamin A should ideally be obtained from preformed vitamin A foods like free-range eggs, grass-fed butter and especially cod liver oil.

IT STRENGTHEN BONES

Apart from keeping bad breath away, Arugula promises to keep your teeth strong and bones in a fit shape. It has high calcium content which is the major building block of our body. But it is not only the Calcium in Arugula which makes your bones strong but also the important vitamin K. Vitamin K acts as a glue that deposits and binds calcium together. This process also reduces bone loss and deterioration. This way it helps in preventing Osteoporosis and Arthritis. For patients already suffering from these debilitating ailments, regular consumption of raw Arugula can bring down the rate at which these conditions worsen. By controlling bone loss, Vitamin K also maintains healthy kidney and bladder which can get impaired by clogging on excessive calcium in the blood, owing to bone loss.

IT IS A GOOD SOURCE OF VITAMIN C

Another antioxidant found in arugula is vitamin C, with nutrition data saying it contains 25% of the recommended daily intake in 100 grams of the pepper flavored leaves. As well as quenching free radical damage throughout your body, vitamin C, like vitamin K has an important role to play in skin health and has many benefits for protecting your cardiovascular system.

IMPROVES COGNITIVE FUNCTION

Our cognitive abilities are basically the set of all mental abilities related to knowledge viz. attention, memory, judgment, evaluation, reasoning etc. With age, many of these abilities begin to blunt just the way it is in growing infants and babies. A steady and limited decline in our cognitive abilities is natural and expected as we grow really old, say beyond 65 years of age. Studies show that 800 mcg of folate taken every day can slow the rate of this cognitive decline especially amongst people with high homocysteine, a protein which increases the risk of damage to other cells. 100 grams of Arugula has 97 mcg of Folate which you can easily increase a little more to make up a good percentage of 800 mcg required in older people.

ARUGULA IS A RICH SOURCE OF MINERALS

Arugula is quite high in natural calcium, which at 160 mg per 100 grams goes well with its naturally high vitamin K content. The dark green leaves also contain helpful amounts of magnesium, potassium, manganese, phosphorus, and iron.

IT PROTECT YOUR EYES

Vitamin A is rightly called retinol because it is an elixir for eyes and their development. The health of our eyes depends mainly on the kind of diet we consume and a Vitamin A rich diet is what your eyes need. Consumption of Vitamin A rich foods like Arugula from a young age can delay various age-related vision problems. Most of the people today fall prey to deteriorating vision at a very young age. This can definitely be fought with a healthy diet laden with Vitamin A. It helps in managing and slowing down the common eye ailment- Macular degeneration. This condition can worsen and cause complete blindness in some people. Arugula is also a rich source of Omega 3 fatty acids and contains 170 mg of it per 100 grams. Omega 3 acts as an antioxidant and protects from cataract and protects the eye.

RICH IN CHLOROPHYLL

Leafy greens like arugula are a great source of alkalizing and detoxifying chlorophyll. Chlorophyll is like the green blood of plant leaves and actually closely resembles our own red blood cells. Because of this, it is known as an excellent blood cleanser and oxygenator. Alkalizing and oxygenating your blood with dark leafy greens or chlorophyll-rich green smoothies can have a strong detoxification effect throughout your body. Many people notice an increase in their energy levels when they start including more high chlorophyll foods like arugula in the meals.

IT BOOSTS YOUR LIBIDO

Move over the commercial products that promise to increase your libido and, in turn, do more harm than good. Arugula is considered to be a very potent aphrodisiac. Its prowess in this area was famous even during the ancient Roman civilization as is evident by the fact that Virgil, the greatest Roman poet mentioned this fact in his poem. Studies have shown that it boosts testosterone levels and sperm activity in mice. This makes Arugula a promising ingredient even in cases of male fertility were low, sperm count and activity might be a hindering factor. Arugula not only increases but also keeps your libido steady by blocking the absorption of environmental contaminants that are considered responsible for low libido.

MINERALS IN ARUGULA HELP CONTROL BLOOD PRESSURE

Arugula contains significant amounts of the three specific minerals that help control your blood pressure — calcium, magnesium, and potassium. All three play an important role in helping your blood vessels to relax, thereby promoting healthy blood pressure levels. Although arugula isn’t a top source of potassium, it does boost your intake of the nutrient — a 2-cup serving contains about 150 micrograms or roughly 3 percent of the 4,700 micrograms of potassium recommended for healthy adults. Arugula is richer in calcium and magnesium — a 2-cup serving of the leafy green vegetable provides 6 percent and 5 percent of the recommended daily values for calcium and magnesium, respectively, based on a 2,000-calorie diet.

ARUGULA IS A GREAT ANTIOXIDANT

Arugula is a very effective antioxidant as it has two vitamins- Vitamin A and Vitamin C that are considered the best anti-oxidants in the group of Vitamins. They scavenge on the free radicals, clean the layers of skin and strengthen your immune system. Detoxification makes you sturdy and resistant to common infections and diseases owing to an improved immune function.

NUTRIENTS IN ARUGULA PROMOTE CARDIOVASCULAR HEALTH

The fact that arugula contains a combination of nutrients known to help normalize and control blood pressure levels makes arugula a heart-healthy food, as high blood pressure can increase your risk of having a heart attack or stroke. Arugula is also a good source of folate, providing about 10 percent of the nutrient’s recommended daily value based on a 2,000-calorie diet. Folate, which is the natural form of folic acid, is most often cited for the important role it plays in fetal development, as pregnant women who are deficient in this important B vitamin are at a higher risk of giving birth to babies with birth defects. Folate also plays an essential role in amino acid metabolism. A lack of folate can elevate your homocysteine levels, and having too much of this amino acid circulating in your blood can increase your risk of heart disease.

ARUGULA CONTROLS INFLAMMATION

Inflammation is our body’s defensive response to tissue damage which results in swelling and pain. Though inflammation is required and biologically important, it is also equally important to contain it. Omega 3 fatty acids and Indole 3 Carbinol in Arugula arrest inflammation and also act as natural painkillers. Omega 3 fatty acids are known for speeding up the process of healing and reducing the signals of pain being sent to brain naturally. This makes it as good as an allopathic painkiller minus the side effects.

IT AIDS BLOOD CLOTTING

A sizable people suffer from bleeding related condition wherein blood does not clot on exposure and, therefore, it increases the risk of heavy blood loss even with smallest of injuries. In cases of accidents and extensive injuries also, the body may find itself unable to stop the bleeding out. For avoiding both of these situations, ensure that your diet has recommended Vitamin K doses which are a natural blood coagulant. Vitamin K in Arugula transports calcium to the area of injury so that it clots and stops the bleeding. This vitamin is also effective in controlling internal bleeding and jaundice.

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