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. It adds a unique and delicious flavor to your dishes and salad. Arugula is known by many different names like salad rocket, colewort, and Italian cress, etc. Several medical studies have proven this nutritious leafy-green to offer a large number of health benefits. This is because of the presence of large numbers of nutrients in the veggie. Furthermore, you can also consume its seeds, oil, and flower to gain more benefits from it. To provide you with a better idea, here are the 10 amazing arugula salad health benefits that you must know.
Arugula salad health benefits
- Lowers Cancer Risk
Several medical studies have shown the positive effects of arugula salad for preventing cancer. This is because of the presence of glucosinolates, which are further converted into indoles and isothiocyanates through metabolism. Both these chemical compounds help in the prevention of cancer by inactivating carcinogenic chemicals and stimulating the death of cancerous cells.
Thus, you need to regularly consume this green-leafy vegetable as a salad.
- Good For Vision
Arugula salad contains eye-friendly nutrients like omega-3 fatty acids, vitamin A, Lutein, and Zeaxanthin. Vitamin A helps in protecting the retinas from getting damaged by the free radicals. Lutein & Zeaxanthin help in shielding eyes from getting visually-impaired by bright lights and UV rays. Furthermore, omega-3 fatty acidsmay help in preventing problems like cataracts. Lastly, all these nutrients are great for keeping eyes healthy during old age, while also boosting night vision.
- Improves Heart Health
This amazing green-leafy vegetable is also very beneficial to maintain and improve heart health. This is because of the presence of heart-friendly nutrients like Vitamin K, Vitamin C, and Folic Acid. Vitamin C helps in lowering the CRP (C-reactive protein) levels, which is a known cause of heart-related problems. Furthermore, vitamin K prevents the calcium from blocking the blood circulation in the arteries and sends it through to the bones. Lastly, folic acid preserves the appropriate homocysteine levels to prevent heart-related diseases.
- Weight Loss & Management
Another astonishing health benefit of arugula salad is weight loss and management. As this leafy green veggie is low in calories and carbohydrates, you can eat it without stressing about weight gain. Moreover, it offers immense nutrition that keeps your body physically and mentally healthy. Also, the presence of fluids content, dietary fibers & antioxidants helps to improve your metabolism and digestion. This, in turn, helps in boosting the weight loss process for you.
- Healthy Option During Pregnancy
The incredible vegetable has all the essential nutrients that are very crucial for women during pregnancy. Arugula offers great amounts of proteins, vitamins (A, B, & C), folic acid, iron, magnesium, calcium, and zinc, etc. Thus, it helps in providing the proper nutrition to both the mother and the unborn child.
Apart from this, the presence of very low levels of oxalate is what makes arugula ideal during pregnancy.
- Prevents Inflammation & Diabetes
Arugula helps in preventing inflammation as it consists ofanti-inflammatory elements like indole-3-carbinol, omega-3s, and erucin. All these elements help to inhibit inflammation-causing enzymes and mediators in the body. Hence, it helps to decrease aching and pain caused by various inflammatory disorders. Secondly, several medical studies have shown the positive effects of arugula in preventing diabetes. This is due to the presence of antioxidants in a great amount. As the sugar and carbohydrate content in this veggie is quite low, it’s a great nutrient-dense food to prevent diabetes.
- Improves Skin Health
Another great health benefit of arugula salad is that it improves your skin health greatly. As this incredible green-leafy vegetable is loaded with anti-inflammatory & antioxidants, it helps in preventing skin problems. For instance, it helps to prevent eczema, dryness, and acne. Furthermore, it also offers UV protection and anti-aging effects on the skin. Thus, your skin looks younger and healthier by regularly eating health benefits.
- Boosts Bone Health
This leafy green vegetable consist of vitamin K and calcium, which help in boosting bone growth and health. As calcium is medically essential to keep the bones healthy, arugula is one of the best food options for it. Moreover, vitamin K helps to reabsorb calcium into the bones to keep them healthy. This is why doctors recommend arugula salad to patients who have bone injuries or surgeries.
- Great For Sportspersons & Athletes
Arugula salad has all the essential nutrients like vitamins, minerals, proteins, antioxidants, folic acid, and omega-3 fatty acids. Along with this, the presence of nitrate facilitates the flow of oxygen from the lungs to muscles. Thus, you can perform high-intensity exercises easily. Furthermore, vitamin K and calcium helps in keeping the bones and muscles healthy. Thus, you can perform sports activities and athletic exercises more efficiently by consuming arugula.
- Detoxification Agent
Arugula salad is a great source of antioxidants, vitamin C, and chlorophyll, which is why it helps in detoxifying the body. Chlorophyll is very helpful in protecting the DNA cells and liver from harmful toxins. Furthermore, it also helps to protect the body from harmful toxins and foreign substances. Thus, you need to consume this green-leafy vegetable to keep your body safe from cancer, cardiovascular problems, and early aging.
- Boosts Immunity
Arugula helps in boosting immunity as it contains vitamins, antioxidants, and minerals. Furthermore, vitamin C helps in protecting the body against inflammation-causing free radicals. Copper helps in boosting the immune system by boosting the production of white blood cells (WBCs). Additionally, various other antioxidants help to protect cells and tissues from harmful free radicals.
The Bottom Line
So these were the 10 amazing arugula salad health benefits that everyone must be aware of. By including arugula salad in your diet plan, you can easily keep your body healthy, both internally and externally. Also, you may look forward to consult a licensed dietician before you start consuming arugula salad.