What are the benefits of arugula

Arugula (Eruca sativa) is a popular leafy green that is often used in salads, sandwiches and a variety of dishes. It not only adds a piquant taste to food, but also has many beneficial properties, thanks to which it has earned a place in the diet of many people seeking a healthy diet.

Nutritional value of arugula

Arugula is rich in various vitamins and minerals, which play an important role in maintaining health. 100 grams of this green contains:

  • Vitamin K: 90% of daily value
  • Vitamin A: 47% DV
  • Vitamin C: 25% of daily value
  • Folate: 24% DV
  • Calcium, magnesium and potassium

How many kcal are in arugula

The calorie content of arugula may vary slightly depending on the method of its preparation and the serving size. On average, fresh arugula contains approximately 25-30 calories per 100 grams of product. This makes it a low-calorie and healthy choice for those watching their diet and health.

Main beneficial properties of arugula for the body

Don’t know how arugula is beneficial? Arugula contains the following beneficial properties:

  1. Arugula contains high amounts of antioxidants, such as vitamins C and A, which help protect cells from damage caused by free radicals. This helps reduce the risk of developing chronic diseases, including cardiovascular disease and cancer.
  2. The high content of vitamin K in arugula helps strengthen bones and improve their density. Vitamin K plays a key role in bone metabolism and helps prevent osteoporosis.
  3. Rucola is rich in fiber, which helps normalize digestion. Fiber improves intestinal motility, prevents constipation and helps maintain healthy intestinal microflora.
  4. The phytochemicals contained in arugula have anti-inflammatory properties. Regular consumption of arugula can help reduce inflammation in the body and reduce the risk of developing inflammatory diseases.
  5. Vitamin A contained in arugula is important for maintaining eye health. It helps prevent age-related changes in vision and reduces the risk of developing diseases such as cataracts and macular degeneration.
  6. The combination of vitamins, minerals and antioxidants in arugula helps improve overall health and reduce the risk of developing chronic diseases such as diabetes, hypertension and cardiovascular disease.

What are the benefits of arugula for men

Arugula is beneficial for men in the same sense as it is for women and overall health in general. It is rich in vitamins, minerals, antioxidants and other nutrients that can have positive effects on the body. Here are some specific benefits of arugula for men:

  1. Arugula contains potassium, magnesium and antioxidants, which may help reduce the risk of cardiovascular diseases such as atherosclerosis and hypertension. This is especially important for men, who often have a higher risk of cardiovascular disease compared to women.
  2. Some research suggests that the antioxidants and phytochemicals found in arugula may be beneficial for prostate health and help prevent a variety of prostatic problems.
  3. Arugula contains antioxidants such as vitamin C and beta-carotene, which help fight cell damage and protect the body from free radicals, which may be especially beneficial for the health of men in different age groups.
  4. The vitamin K found in arugula is important for bone health and may help prevent osteoporosis and other bone diseases, which is especially important for men over 50.
  5. Arugula is low in calories but rich in nutrients. It can be a good addition to the diet for men looking to maintain a healthy weight and fitness.

How to include arugula in your diet

Rucola is a versatile product that can be used in various dishes. Here are some ideas:

  • Salads

Arugula goes well with other green leaves, vegetables, fruits and cheeses.

  • Sandwiches

Add fresh arugula leaves to sandwiches for a zesty flavor.

  • Pizza

Sprinkle fresh arugula on pizza after baking for freshness and extra flavor.

  • Pasta

Add arugula to pasta along with other vegetables and olive oil for a healthy and delicious dish.

  • Garnishes for meat and fish

Rucola can be used as a side dish for fried meat or fish. Simply lift the arugula, sprinkle with lemon juice or a splash of balsamic vinegar for refreshment and additional taste.

  • Soups and stews

Arugula can be added to hot dishes such as soups or stews just before serving. It will wilt quickly when heated, maintaining its crisp texture and fresh flavor.

Arugula is not just a tasty addition to dishes, but also a powerful source of vitamins, minerals and antioxidants. Regular consumption of arugula can significantly improve your health, support your immune system and reduce the risk of developing various diseases. Including these greens in your diet is a simple and effective way to enrich your diet with nutrients.

Who should not eat arugula

Although arugula has many health benefits, some people should be careful or avoid consuming it due to various reasons. Here are a few groups of people who should be especially careful or avoid eating arugula:

People with allergies

Arugula can have a distinct pungent taste that can cause an allergic reaction in some people. If you are allergic to cruciferous plants such as cabbage or broccoli, you may also be allergic to arugula.

People with digestive problems

Arugula contains fiber and organic compounds that may be difficult for some people to digest. People with stomach or intestinal problems may experience discomfort after eating arugula.

Pregnant women

Due to the high nitrate content in arugula, pregnant women are advised to consume this green with caution. High levels of nitrates may be unsafe for the developing fetus.

People with thyroid diseases

Arugula, like other cruciferous vegetables, contains glucosinolates, which can affect thyroid function. People with thyroid disease, especially hypothyroidism, are advised to consume arugula with caution or consult a doctor.

Young children

Due to arugula’s tangy taste and potential digestive difficulty, some young children may find this green difficult to consume. Parents should take into account the individual characteristics of their children and consult a pediatrician about introducing arugula into the diet.

In general, arugula is a healthy and nutritious green, but for certain groups of people it may be wise to limit its intake or use with caution, especially if there are health concerns or concerns.