We are living in an era when eating junk food is not only a leisure activity, but it has become a daily ritual that has turned us all into junk foodies. Our day starts with munching fried chicken burgers and ends with spicy, cheesy tacos. In such a scenario, maintaining a healthy body is something everyone dreams of. Arugula is a plant-based food with multiple beneficial effects for your body, like improving bone health and boosting immunity.
- Arugula is health-friendly as it protects against cancer
- Arugula detoxifies the body, thereby eliminating toxins and improving health
- Arugula benefits the eyes, bones, pregnant women, fetuses, Alzheimer’s patients and the immune system
- Arugula must be consumed daily in various forms like oil, salad, cook, herbal medicine or fresh juice
In this article, we will tell you how Arugula benefits you in maintaining a healthy lifestyle.
What is Arugula?
Arugula is an edible plant that belongs to the Brassicaceae family. It is nicknamed as roquette, salad rocket, garden rocket, or Arugula. In Urdu, it is called “Kulfa ka Saag.” Its scientific name is Eruca vesicaria. It is a leafy vegetable from the Mediterranean region with a spicy taste.
Nutritional Value of Arugula
Arugula benefits humans with its rich nutritional content. In 1 cup of raw Arugula, the nutritional profile is as follows;
- 0.26 (g) Protein
- 0.16 (g) Dietary Fibres
- 16 (mg) Calcium
- 0.15 (mg) Iron
- 36.9 (mg) Potassium
- 237.3 (IU) Vitamin A
- 1.5 (mg) Vitamin C
Health Benefits of Arugula
Like other vegetables, Arugula plays a key role in maintaining human health. A few of these benefits are enlisted as follows:
1. Protection Against Cancer
Arugula is an antioxidant-rich vegetable. Antioxidants help in destroying the disease-causing free radicals in the human body.
Along with its spicy flavor, Arugula provides protection against certain cancers. The presence of 9 natural flavonoids makes it a perfect fit for cancer protection especially those of the liver, colon, and larynx.
Moreover, Arugula is a cruciferous plant and the research studies in 2001 suggest that the consumption of cruciferous vegetables safeguards the human body against breast cancer. It also increases immunity against non-Hodgkin’s lymphoma in women.
Read to know which are the cancer-fighting foods.
2. Detoxification of the Body
The antioxidants in Arugula regulate the enzyme activity in the human body. The regulation of enzymes wards off disease-causing free radicals.
According to the study conducted by ResearchGat in 2016, those antioxidants taken through a plant diet like fruits and vegetable acts as radical scavenger to the disease-producing free radicals, which help in detoxification.
It also helps to ward off the symptoms of minor diseases such as colds, fever, and sore throat. Along with this, the protection against major diseases like cancer, hepatitis, diabetes, blood pressure is also enhanced.
3. Good for Eye Health
Arugula is rich in vitamin A. A 2019 study concludes that Vitamin A forms the photoreceptor pigments of the retina. If this vitamin is absent, no photoreceptors will be formed and thus, resulting in defective night vision.
Moreover, vitamin A prevents eyes from drying. It also provides protection to the cornea of the eyes. It also reduces the risks of macular degeneration.
According to World Health Organization, the deficiency of Vitamin A can lead to consequences ranging from night blindness or Bitot Spots to potential blindness. Thus, vitamin A-rich Arugula protects eyesight.
4. Good for Bones
Due to the richness of vitamin K, Arugula helps maintain bone health. In 2020, research studies showed that vitamin K slows down the process of osteoporosis by providing strength and health to the bones.
Tidbit: Osteoporosis is a bone disease in which bones start to become brittle and weak.
Therefore, patients with osteoporosis should eat this vegetable, as it promotes bone formation.
5. Good for Alzheimer’s Disease
Arugula is packed with vitamin K. A study published in 2014 states that a protein dependent on vitamin K plays a key role in maintaining the health of central and peripheral nervous systems in humans. It also promotes blood circulation in the brain.
Another study reported that vitamin K in Arugula provides protection against the death of nerve cells. Moreover, the low levels of vitamin K in the human body can lead to the onset of Alzheimer’s disease. Thus, vitamin K in Arugula helps in combating Alzheimer’s disease.
Last but not least, Alzheimer’s Organization officially declared that vitamin K is not absorbed well if taken through supplements, so you should try to consume it through diet. If you don’t like veggie salad, then you may take it in your breakfast from food like eggs or blueberries.
6. Benefits Immune System
Arugula benefits the immune system of human beings by providing essential vitamins and minerals. Arugula is a rich source of copper, which plays a crucial role in the production of white blood cells. Note that white blood cells are defensive agents against free radicals and diseases.
According to a study published in 2020, Arugula contains cleansing agents which prevent the body and particularly the liver from harmful metal poisoning.
Along with this, Arugula also provides vitamin C, which promotes healthy skin, hair, and organs. Thus, Arugula nourishes immune health.
7. Good for Diabetes
In 2019, a research study declared that Arugula is rich in alpha-lipoic acid, which is capable of lowering glucose levels in the human body. It also adjusts insulin levels in the human body. Thus, it is suitable for diabetic patients.
Arugula prevents diabetic patients from oxidative stress-induced changes due to diabetes. It also lowers the chances of peripheral and autonomic neuropathy in such patients.
However, diabetics should be cautious while adding something to their diet for managing their condition. For this, they should contact a diabetologist first.
Also, know the diet best for diabetes.
8. Good for Pregnancy
Arugula is rich in folic acid. Factually speaking, low levels of folate in the mother during pregnancy may result in multiple disabilities in the baby. These disabilities include Spina Bifida and Anencephaly.
National Library of Medicine reported that every 1 in 2500 babies is the victim of spina bifida. Newborn babies also suffer from iron deficiency after birth, and it is caused by multiple factors, including decreased folates in pregnant women during the development of the fetus. Here, it is important to note that a deficiency of folate may result in unconsciousness in pregnant mothers.
Different Ways to Consume Arugula
Arugula has multiple benefits for human health and can be used in various ways such as;
- Arugula oil
- Raw vegetable
- Various recipes
- Salad dressing
- Fresh juice
- Herbal medicine
To know more about the benefits of Arugula, you can consult Pakistan’s top nutritionist at Marham.pk.
To sum up, it is believed that Arugula provides essential minerals and elements to the human body, playing a cardinal role in maintaining human health. Furthermore, it is better to consume the essential minerals from natural sources and vegetables like Arugula rather than taking them from supplements.
1. How arugula benefits human skin?
Arugula benefits by providing vitamin C for smooth and glowy skin. It also provides vitamin A, which gives protection against wrinkles and sagging skin.
2. How arugula benefits newly born babies?
Arugula is beneficial for unborn babies, as it provides folic acid to the fetus during its developmental phase. Low levels of folic acid may result in disorders like Spina Bifida and anencephaly.
3. Raw arugula vs. cooked arugula, which is healthier?
It is believed that eating raw arugula is more beneficial as compared to cooking it in a meal. It is because, during the cooking process, Arugula loses a bit of its vitamin C, antioxidants, and mineral content.