Arugula contains 50% more potassium, five times more calcium and three times more magnesium than green lettuce. In addition, it contains much more important antioxidants, substances that support the health of the eyes, namely lutein and zeaxanthin.
Arugula is perhaps less popular in many parts of the world than green lettuce, although it certainly has a lot of benefits for which it should be given preference in any type of cuisine.
In Italian cuisine, however, arugula it is an ever-present ingredient, especially as a pizza topping. It is also often included into fresh salads, omelets, smoothies, and sandwiches, or it may be sautéed in a small amount of olive oil and served as a side dish. Arugula has an intriguing, slightly bitter and spicy taste and it is more versatile than most greens, as it can be included in many types of foods.
What are the valuable substances arugula contains?
The nutritional values below were calculated for 100 g arugula.
- 25 kcal
- 2.58 g proteins
- 1.6 g fiber
- 15.3 mg cauline
- 424 mg micrograms beta-carotene
- 555 µg lutein and zeaxanthin
- 160 mg calcium
- 1.46 mg iron
- 47 mg magnesium
- 369 mg potassium
- 52 mg phosphorus
- 27 mg sodium
- 0.47 mg zinc
- 16 mg vitamin C
- 119 µg vitamin A
- 0.43 mg vitamin E (alpha-tocopherol)
- 34.9 mg kaempferol (a natural flavonoid)
- 7.9 mg quercetin
The health benefits of rucola/arugula
Arugula is low in calories, and it contains a high amount of nutritional substances which are very important for the good functioning of the body and have a preventive role against cancer.
The following microelements are especially important in this respect:
- Calcium helps prevent insufficient blood circulation, supports the development of the bones, muscles, teeth, and the nervous system and maintains the health of these.
- Potassium is a vital mineral for the heart and reduces the negative effects of excess sodium, which makes it a beneficial for people who suffer from high blood pressure
- Folic acid is important for pregnant women or women who plan a pregnancy because it helps the proper development of the fetus and prevents many possible birth defects
- Vitamin C is essential for the immune system and the skin, and it also helps in the absorption of iron from food
- Vitamin K is beneficial for persons who suffer from excessive blood coagulation
- Vitamin A is a powerful antioxidant that supports the immune system, cellular regeneration, the eyesight, as well as the health of the kidneys, the lungs, and the heart
Studies show that frequent arugula consumption has the following health benefits:
- It may reduce the risk of breast, colorectal, lung and prostate cancer. Other vegetables that have the same beneficial effect are broccoli, cauliflower, cabbage, parsley, bok choy, and watercress.
- It may prevent osteoporosis and bone fractures
- It may also reduce the risk of type two diabetes, while it also regulates the glycemic levels
- It helps in the weight loss due to its high content of fibers, as it provides a sense of fullness
- It protects the heart and the blood vessels, and reduces the risk of atherosclerosis.
Source: versus.com, medicalnewstoday.com, healthline.com