10 Benefits We Get By Including Arugula in the Diet
The rocket is a cruciferous vegetable highly nutritious. Despite this, many people have never heard of it, much less have been able to enjoy its benefits. Basically, it is a herb that has a distinctive spicy taste and its leaves are soft and green.
Table of Contents
- 1 10 reasons to include arugula in the diet
- 1.1 1. Protection against cancer
- 1.2 2. High vitamin K content for heart, bones, and skin
- 1.3 3. The nutrients of the arugula and the eyes
- 1.4 4. Benefits of Antioxidants for Health
- 1.5 5. Vitamin C
- 1.6 6. Folate and vitamins of group B
- 1.7 7. Minerals
- 1.8 8. Rich in chlorophyll
- 1.9 9. The arugula an aphrodisiac?
- 1.10 10. Calories and weight loss
- 2 Selection of arugula and storage
10 reasons to include arugula in the diet
1. Protection against cancer
Arugula like many other members of the cruciferous family contains glucosinolate, organic compounds that have potential health benefits. When you eat a rocket salad, the glucosinolates break down into potent compounds known as indoles, thiocyanates, and isothiocyanates. Researchers from cancer are particularly interested in indole-3-carbinol and the sulforaphane (isothiocyanate) for its powerful anticancer properties.
Studies have found that both indole-3-carbinol and sulforaphane and possibly other indole and isothiocyanates can inhibit the development of cancer by:
- Inactivation of chemicals that cause cancer.
- Protect cellular DNA from damage.
- The induction of apoptosis (cell death) in cells that have become cancerous.
- Prevention of tumor formation in blood vessels and migration of tumor cells.
The isothiocyanates and indoles in cruciferous vegetables such as arugula also shown to have anti-inflammatory effects antiviral, and antibacterial effects. There has been so much interest in these powerful nutrients that glucosinolate sulforaphane capsules, made from broccoli seeds, have become popular as cancer prevention supplements. Especially among people who have a diet based on fried foods and processed meat.
The ideal would be to include in the diet cruciferous vegetables such as arugula, broccoli, cabbage, cauliflower, cabbage, Brussels sprouts and Chinese cabbage or bok choy. All of them very healthy!
Although with the number of potentially carcinogenic substances in our food, beverages and the environment, supplements could be a recommended option if you do not have foods such as arugula included in your diet.
2. High vitamin K content for heart, bones, and skin
It is a source of extremely rich vitamin K content. 100 grams of arugula contain about 109 mg of this important vitamin, which is 136% of the recommended daily intake. Vitamin K is intimately involved in the regulation of calcium and metabolism, helping the mineral to be deposited in the bones.
Poor vitamin K intake can lead to osteoporosis and is implicated in many other degenerative diseases.
People with circulatory problems should make sure that they get vitamin K from cruciferous vegetables, to keep calcium in the body. Proper calcium metabolism is even necessary for healthy skin. Vitamin K deficiency in the diet, allows calcium to harden elastin fibers that help keep skin soft and subtle. In the long run, it can be one of the causes of skin aging and wrinkles.
Even in the short term, the increase in your consumption achieves relief in many skin problems.
3. The nutrients of the arugula and the eyes
Arugula is well provided with two special antioxidants for a sight called lutein and zeaxanthin. These phytonutrients are concentrated in the macular region, the area responsible for detecting fine details, such as the words on this screen. Lutein and zeaxanthin help protect the macula in the eye from both ultraviolet light and high-intensity blue light that can cause problems with visual fatigue and vision.
Oranges and red vegetables such as peppers, sweet potatoes, and squash along with green leafy vegetables are some of the best sources but, unfortunately, it is difficult to obtain sufficient large amounts of these special antioxidants for the eyes unless they are consumed Large quantities of these foods.
In these days with so much technological accessory gives us to read the fine details more than ever before and we often push to the limit. Concentrates of lutein and zeaxanthin from calendula flowers at breakfast can be a great help, and allow you to see more clearly.
In addition, they would contribute to the comfort of the eye during long periods of work and less visual fatigue if you spend most of the day sitting in front of a screen.
4. Benefits of Antioxidants for Health
It is a good source of carotenoid antioxidants like beta-carotene to prevent free radical damage to the cells in your body. It has a rating of ORAC (CARO in Spanish oxygen radical absorption capacity ) of 1.904 mol TE per 100 grams, the reason why it is considered a super food from the point of view of the antioxidant.
Beta-carotene in arugula often appears in the form of vitamin A and nutrition information details that it contains almost half of the recommended daily intake. In fact, your consumption would end your vitamin A deficiency, in case you have a deficit of it. The antioxidant beta-carotene and vitamin A should ideally be obtained from vitamin A preformed by foods such as eggs, butter from organic beef and especially from cod liver oil.
5. Vitamin C
Another antioxidant we can get from arugula is vitamin C, it contains 25% of the recommended daily intake of 100 grams. In addition to fighting free radicals, vitamin C, like vitamin K, plays an important role in the health of the skin and has many benefits for the protection of your cardiovascular system.
6. Folate and vitamins of group B
Contains 97 mcg (micrograms) of folic acid, that is, 24% of the recommended daily intake. In addition to preventing birth defects in pregnant women, folic acid is involved in the production of serotonin and the creation of red blood cells.
There are ongoing studies on its preventive effect on heart disease, diabetes, Alzheimer’s and depression. Green leafy vegetables such as arugula are some of the best sources of folate and ideally should come from this type of food, rather than folic acid that provides cheap multivitamins.
It is possible to obtain most of the other vitamins of group B, with the exception of vitamin B12, of arugula, which will add up to your daily consumption of these important nutrients.
It is quite rich in calcium, with 160 mg per 100 grams, something extremely valuable because of its high vitamin K content. Its dark green leaves also contain useful amounts of magnesium, potassium, manganese, phosphorus and iron.
8. Rich in chlorophyll
Green leafy vegetables such as arugula are a great source of the alkalizing and detoxifying chlorophyll. Chlorophyll is like green blood from the leaves of plants and actually closely resembles our own red blood cells. It is known as an excellent cleanser and oxygenator of the blood.
A rich green shake of green leafy vegetables, such as arugula, can have a strong detoxifying effect on your body. The increase in energy levels is noticeable when you include more foods rich in chlorophyll like arugula in your diet.
9. The arugula an aphrodisiac?
Since Roman times, arugula has had a reputation as an aphrodisiac. While it is not especially high in obvious nutrients to boost libido, such as Brazil nuts in testosterone, for example, the overall health benefits will only add a little extra energy to your love life if you eat them regularly.
10. Calories and weight loss
Very low in calories, 100 grams only has 25 calories and more importantly, only 3.7 grams of carbohydrates make it a great food in case you have plans to lose weight. A great way to use arugula to lose weight is to be the basis for your meals and replace the products of fattening grains such as pasta and bread. It has a rich spicy flavor and is much tastier than eating lettuce, sometimes tasteless, or many other salad vegetables.
A sandwich filled with an arugula salad with avocado slices is a delicious way to burn fat. Replacing grain-based foods that contribute to weight gain by arugula and other dark green leafy vegetables is a simple way to increase your nutritional intake and minimize body fat stores as well as insulin spikes.
Selection of arugula and storage
You should be able to find fresh arugula in the market throughout the year. Look for the bright young green leaves and avoid the yellow or wilted leaves. The ideal is to buy organic arugula to avoid the pesticides associated with agriculture. If you cannot find organic, at least it is advisable to soak the leaves in hot water and a trickle of apple cider vinegar or other edible vinegar to clean them and minimize waste before eating them.
I hope all these reasons have been more than enough for you to decide to include the arugula in the diet or have inspired you to give it a chance or start using it more regularly.
Avocados are a complement to its great taste and above all good nutritional adjustment and the chopped tomato in a rocket salad is a great combination, but the possibilities are endless.
How do you prefer to eat rocket and what other foods do you think goes well with it?
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The most important thing… Your health