What is arugula and what is it for?

The arugula (Erucula vesicaria) is a spicy vegetable that has its origin in the Mediterranean region, where it has been consumed at least since Roman times, when it was considered an aphrodisiac. It is also known as arugula, arugula, ruqueta, dandelion or Italian watercress. It is a cruciferous like kale, broccoli or Brussels sprouts and provides many of the same benefits.

Arugula has traditionally been harvested from the field and has not been grown on a large scale until recently.

Properties of arugula

This delicious vegetable is a food rich in nutrients, fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates and fat. Its nutrients include (in parentheses, the quantities in 10 g):

• Calcium (16 mg): helps blood clot normally. It is also necessary for bone health, dental health, muscle function, and nerve function.
• Potassium (36.9 mg): a mineral and electrolyte vital for the functioning of the heart and nerves. It also helps muscles contract normally. Potassium counteracts the effects of sodium and, for this reason, may be beneficial for people with high blood pressure.
• Folate or vitamin B9 (9.7 mcg): supports the correct multiplication of genetic material. It is important for women who are pregnant or plan to become pregnant. Folate deficiency in pregnant women can lead to spina bifida, a neural tube defect.
• Vitamin C (1.5 mg): Powerful antioxidant that helps the immune system function. Also known as ascorbic acid, vitamin C is important for tissue health and the absorption of iron from foods.
• Vitamin K (10.9 mcg): essential for blood clotting.
• Vitamin A (237 IU, in the form of beta-carotene): It is a powerful antioxidant that supports immune function, cell growth, night vision, and overall eye health. It also helps maintain kidney, lung and heart functions.

Benefits of arugula

Scientific research has linked arugula and other cruciferous vegetables to the following: health benefits:

1. Reduced risk of cancer

While a healthy diet rich in vegetables generally reduces the risk of cancer, studies have shown that certain groups of vegetables may have specific anticancer benefits.

A meta-analysis linked eating more cruciferous vegetables with a total risk of cancer lower than average, along with a reduction in mortality from all causes.

Cruciferous vegetables contain glucosinolates, sulfur-containing substances, which the body breaks down into a variety of beneficial compounds such as sulforaphane. This compound can inhibit the development of cancer cells in their initial stages.

2. Prevention of osteoporosis

Arugula is high in several key nutrients for bone health, including calcium, magnesium and vitamin K. This vitamin improves bone health by playing an essential role in bone mineralization.

3. Diabetes

Several studies have found that eating vegetables reduces a person’s risk of developing type 2 diabetes. One study reports that green leafy vegetables are especially beneficial.

Additionally, arugula and other cruciferous vegetables are a good source of fiber, which helps regulate blood glucose and may reduce insulin resistance.

Foods rich in fiber make people feel fuller for longer.

4. Heart health

The intake of vegetables, specifically cruciferous vegetables, has protective effects on the heart and reduce the risk of cardiovascular disease.

A study published in the Journal of the American Heart Association reports that consuming a diet rich in cruciferous vegetables could reduce atherosclerosis in older women. Atherosclerosis is a condition in which plaque builds up in the arteries, increasing the risk of cardiovascular problems.

How to take arugula

Arugula is easy to grow, even on the balcony or a window sill.

When you buy it at the market or pick it fresh, you must keep it in the refrigerator and consume it in the following two days.

arugula can be added to any salad, and not only the leaves, but also the flowers and seeds.

With cherry tomatoes, cooked chickpeas, walnuts, a few arugula leaves, olive oil and lemon you will have a complete and delicious salad. It also combines perfectly with citrus fruits and berries.

In Italy it is common top pizza with arugula after baking it. It can also be eaten with nachos, sandwiches and wraps.

Arugula can be used as alternative to basil to make pesto.

When arugula is cooked, it loses some of its spicy flavor and becomes milder in flavor.

Scientific references:

Dagfinn Aune et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology.