Arugula (Eruca sativa), also known as salad rocket, is a green leafy vegetable with a spicy kick. Arugula leaves have a peppery taste and are rich in nutrients such as beta-carotene, vitamin C, folate and magnesium, all of which are necessary for the body to function properly. While arugula may not look like broccoli, it is also a cruciferous vegetable and has been proven to provide many of the same benefitshealth benefitslike broccoli, kale and Brussels sprouts. Arugula is relatively inexpensive and easy to find prepackaged in most grocery stores. It is also easy to grow at home on the windowsill in the garden or outdoors. You can find out in this article what arugula is healthy for.
100 g of rocket contains:
Water 91.71 g
Calories 25 kcal
Protein 2,58 g
Carbohydrates 3.65 g
Fiber 1.6g
Calcium 160 mg
Iron 1.46 mg
Magnesium 47 mg
Phosphor 52 mg
Potassium 369 mg
Natrium 27 mg
Vitamin C 15 mg
Folate 97 μg
Vitamin A 119 µg
Beta Carotin 1424 µg
Vitamin A 2373 IU
Lutein + Zeaxanthin 3555 µg
Vitamin K 108,6 µg
Quelle: FoodData Central / U.S. Department of Agriculture / Stand: April 1, 2019.
Carbohydrates
At less than 4 grams per serving, arugula is considered low in carbohydrates. In contrast to 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 of protein, arugula is also very low in protein. If you're using it as a salad base, add a protein source. This could be a meat product such as chicken or prosciutto, cheese or legumes such as black beans.
Vitamins and minerals
Rocket scores with many vitamins and important trace elements. It is rich in beta-carotene, vitamin C, folate, vitamin K and magnesium. 40 g of arugula cover 20% of the daily vitamin A requirement, 50% of the vitamin K requirement and 10% each 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 benefits for overall health.
Reduces the risk of cancer
For decades, research has shown that eating cruciferous and leafy greens is linked to a reduced risk of cancer. In particular, glucosinolates (mustard oil glycosides) have been demonstrated to have anticarcinogenic effects by blocking tumorigenesis 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 by improving calcium absorption and helps prevent osteoporosis.
Reduces diabetes complications
Green leafy vegetables like arugula contain alpha lipoic acid, an antioxidant that may particularly benefit people with diabetes. This compound promotes lower glucose levels, increases insulin sensitivity and prevents oxidative stress-induced changes.
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, helping the liver filter out heavy metals, as well as traces of pesticides and herbicides.
Arugula can also be harmful to your health
Allergies
Occasional allergies to arugula have been reported in the 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 is relatively high in vitamin K, you should speak to your doctor before adding arugula to your diet.
Nitrate content
Arugula can be harmful to your health in large quantities because it has a very high nitrate content. Concentrations of up to 500 milligrams of nitrate per 100 grams are not uncommon. According to recommendations from the World Health Organization (WHO), you should not consume more than 3.7 milligrams of nitrate per kilogram of body weight every day. That's 222 milligrams for a person weighing 60 kilograms. The Federal Institute for Risk Assessment (BfR) reports that consuming more than 25 g of rocket per day results in the ADI value (Acceptable Daily Intake) being exceeded. The BfR also states that consumption is not harmful or dangerous as long as rocket is consumed in small quantities.
*To reduce the nitrate content, you can first soak nitrate-rich leaf lettuce in cold water for 1-2 hours. This removes up to 70% of nitrates.
When is arugula best?
Although arugula is in season from April to November, you can usually find it in stores all year round - often in bags or boxes, alone or mixed with other lettuces. However, BfR recommends the consumption of seasonal vegetables, as their nitrate content is generally lower.
How do you store arugula?
Arugula is highly perishable and should be kept cool and dry. It will keep in a plastic bag for about a week.
How do you eat arugula?
Because of its slightly spicy, peppery taste, rocket is usually only used as an addition to salads or meals.
Try a new version of a Caesar salad with arugula, feta cheese and lemon juice. You could also add tomatoes and spring onions and/or mix in other types of lettuce for variety.
Another popular salad combination is arugula, other green leafy salads,Strawberries, cheese and walnuts. You can also use arugula in place of lettuce in sandwiches. Arugula on pizza also tastes fantastic.
