Arugula health benefits: a leafy green that quietly does a lot
The arugula health benefits worth knowing, from stronger immunity and clearer vision to lower glucose, better digestion and reduced cancer risk.
Fresh TL;DR: Arugula is a dark leafy green with antioxidant and anti-inflammatory properties. The arugula health benefits run wide: stronger immunity, better vision and skin, stronger bones, lower glucose, easier digestion, sharper brain function, and a lower risk of cancer. It’s rich in fiber, low in calories, and works raw, stir-fried, or blended into pesto.
Arugula is a dark leafy green rich in vitamins A and C and antioxidant and anti-inflammatory properties. It improves eye health, controls blood sugar levels, and prevents cardiovascular disease. Besides, arugula also has minerals, like potassium and calcium, necessary for regulating blood pressure, and phosphorus, magnesium, and vitamin K, essential for bone health.
This leafy green is a great option to enrich your diet with vitamins and minerals, and it is also rich in fiber and low in calories. You can add it to your weight loss diet and eat it raw or stir-fried in salads or other dishes.
What makes arugula so good for you?
Arugula is a dark leafy green rich in vitamins A and C with antioxidant and anti-inflammatory properties. It brings minerals like potassium and calcium for blood pressure, plus phosphorus, magnesium and vitamin K for bone health. It is also high in fiber and low in calories, which makes it a useful addition to a weight loss diet.
Helps strengthen the immune system
Eating arugula strengthens the immune system thanks to its vitamin C levels. A strong immunity increases our body’s defense, protecting us against a series of diseases and infections.
Improves vision and skin health
Since arugula is rich in vitamins A, C, and K, it helps improve eye health and cell reproduction. Vitamin C can even help prevent cataracts. Besides, it stimulates melanin release, protects against UV rays, and slows down the aging process.
Prevents osteoporosis
The vitamin K found in arugula also aids in bone health, avoiding wear and tear and fractures by increasing calcium absorption. When the body doesn’t have enough levels of this vitamin, calcium ends up being eliminated through urine.
Lowers glucose levels
Another benefit of arugula is associated with diabetes treatment. Because it is high in antioxidants, substances that act in the control of free radicals in the body, it helps lower glucose levels and increases insulin sensitivity.
Helps with digestion
Regulated digestion is another benefit of arugula. It contains sulforaphane, a sulfur compound that reduces stomach acidity, a common problem for those who suffer from chronic indigestion and other gastrointestinal issues.
Improves brain function
Brain function is improved because vitamin K helps strengthen our cognitive activities. With that, we can avoid degenerative brain diseases like Alzheimer’s and other types of dementia, improve focus, and keep the mind always sharp and active.
Lowers the risk of cancer
One of the main benefits of arugula is the reduction in the risk of cancer. Cruciferous vegetables, like arugula, broccoli, and collard greens, can lower the risk of developing cancer, especially lung and cervical cancer.
How to eat arugula
The best way of eating arugula is raw, in salads seasoned with lime, olive oil, salt, garlic, onion, and even some chives and parsley. Besides, arugula goes really well on pizza, hamburgers, risottos, soups, pâtés, and even juices. Another idea is to use arugula in pasta sauces, maybe replacing basil in a pesto.
When buying arugula, always choose the greenest and firmest leaves. Avoid cooking arugula for too long, since some vitamins and minerals are lost during cooking, like vitamin C, for example.
A gentle closing thought
A handful of arugula is one of those small choices that quietly does a lot, for your eyes, your bones, your gut and your mood. Let it sit on your plate a few times a week and it earns its place.
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Frequently asked questions
Is arugula good for weight loss?
It can be. Arugula is rich in fiber and low in calories. You can add it to your weight loss diet and eat it raw or stir-fried in salads or other dishes.
Can arugula help with blood sugar?
Yes. Because it is high in antioxidants, substances that act in the control of free radicals in the body, it helps lower glucose levels and increases insulin sensitivity.
What is the best way to eat arugula?
The best way of eating arugula is raw, in salads seasoned with lime, olive oil, salt, garlic, onion, and even some chives and parsley. It also works well on pizza, hamburgers, risottos, soups, pâtés, and even juices, and can replace basil in a pesto.
Why shouldn’t you cook arugula for too long?
Avoid cooking arugula for too long, since some vitamins and minerals are lost during cooking, like vitamin C, for example. When buying arugula, always choose the greenest and firmest leaves.
Does arugula really lower cancer risk?
One of the main benefits of arugula is the reduction in the risk of cancer. Cruciferous vegetables, like arugula, broccoli, and collard greens, can lower the risk of developing cancer, especially lung and cervical cancer.
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