Sharing the health benefits of arugula and ways to include this ingredient as part of your well balanced diet.
It’s no secret that eating a variety of fresh fruits and vegetables can lead to a decreased risk of obesity, diabetes, heart disease and certain cancers.
Maybe it’s the science nerd in me, but I find it fascinating to find out new or interesting facts about foods. Especially when it comes to healthy ingredients and their amazing health benefits. Case in point –
[blockquote size=”full|half|third|fourth|two-thirds|three-fourths” align=”left|center|right”]Did you know that Arugula is a cruciferous vegetable and belongs to the same family as broccoli, kale and brussels sprouts? [/blockquote]
Please tell me I’m not the only one that thought Arugula was part of the lettuce family?
Cruciferous veggies (like arugula) pack quite a little nutritional punch! Making it a great ingredient to add to a well balanced diet.
Health Benefits of Arugula
1. Cancer
Research indicates that the sulfur containing compounds in cruciferous vegetables may increase their ability to delay cancer’s growth.
2. Diabetes
Leafy greens (like arugula) contain an antioxidant (alpha-lipoid acid) that has been associated with a possible decrease in glucose levels. It’s also been associated with a decrease in oxidative stress in people with diabetes.
3. Cardiovascular Disease
Arugula contains high levels of nitrate, which has been show to lower blood pressure in some people.
A high intake of dietary nitrate is currently being studied further for it’s possible ability to enhance athletic performance by reducing the amount of Oxygen required during exercise.
Arugula Nutritional Info
Arugula can easily fit into a healthy lifestyle!
The 2015-2020 Dietary Guidelines for America recommend adults consume 1.5 – 2.5 cups of dark green leafy vegetables every week.
Please note if you are taking blood thinning medication, you should consult with your physician before +/- Vitamin K containing foods (like arugula) in your diet.
You should also consult your physician if you have any type of cardiovascular issues/mediations, as a high nitrate diet can interfere.
Adding Arugula to Meals
Arugula is so versatile and can be added to many dishes.
- Use in salads in place of spinach/lettuce
- Add to sandwiches
- Use in soups and stews
- Sautee in olive oil and lemon
Check out these great arugula recipes…
-
- Sweet & Tangy, this is the perfect summer salad
Grilled Chicken Tacos with Kiwi Fruit Salsa
Acquacotta – Traditional Tuscan Soup from Wanderspice
-
- Warm & Cozy, this traditional Italian soup will feed your soul
Beef Tagliata on a Bed of Arugula from SugarLoveSpices
-
- Tender steak combined with fresh spices, sautéed mushrooms and arugula
Research sources –
https://www.ncbi.nlm.nih.gov/pubmed/12368383
http://www.consultant360.com/n411/content/alpha-lipoic-acid
http://www.todaysdietitian.com/newarchives/100111p20.shtml
http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables#intake-recommendations
I didn’t know arugula is a cruciferous vegetable! I love using it in place of lettuce will definitely continue to!
good to know I’m not the only one that didn’t know it was cruciferous! I love it instead of lettuce too. Thanks Meredith!
I’ve always loved arugula but honestly didn’t know all the nutrition benefits- this is great info!
Thanks so much Shannon!
Great post! I love arugula
thanks so much abbie!
Love using arugula in my cooking so much! This is so informative, thanks for sharing!
Thanks so much Jessica, we are big arugula users over here too
My favorite way to enjoy arugula is topped with roasted red beets, goat cheese, walnuts and a drizzle of EVOO & balsamic vinegar. Thanks for sharing the health benefits!
oh my gosh this sounds amazing!!!
I am such a fan of arugula so was happy to learn more about it and get some great ideas for how to use it in dishes other than salads.
Thanks Mona!
I love arugula and wish it was featured more on menus. The peppery flavor is awesome.
I love arugula in salads, but don’t think I’ve ever cooked it before-I need to try something new-thanks for all the ideas!
[…] the same family as broccoli & kale, this cruciferous veggie is antioxidant packed. Check out the Health Benefits of Arugula […]
Thanks for sharing the useful information. Arugula is known by many different names like salad rocket, colewort, and Italian cress, etc. Derived from the Mediterranean region, arugula is a green-leafy vegetable from the cruciferous family. This amazingly healthy & nutritious vegetable has a pepper-like taste, similar to that of romaine lettuce. To provide you with a better idea, here are the 10 amazing arugula salad health benefits that you must know. https://www.healthnwellness.in/nutrition/11-amazing-arugula-salad-health-benefits/
[…] peppery green that is great on salads and sandwiches. Check out the Health Benefits of Arugula here. Some of our favorite arugula dishes include […]