Benefits of Arugula,Side Effects and Recipes

Arugula is a vegetable we often include in our meals, but we might not be fully aware of its benefits. The slightly bitter flavor it adds to salads actually offers significant health advantages. It’s not only easy to find but also pairs well with many dishes, making it one of the unsung heroes of our tables.

Have you ever thought about the health benefits of arugula? While it might seem like just a simple salad ingredient, it’s actually a powerhouse of nutrition. Among leafy greens, arugula holds a special place due to its rich vitamin and mineral content. From boosting immunity to supporting digestion, it offers a wide range of benefits.

In this article, we’ll explore the benefits of arugula in detail. Together, we’ll uncover why arugula is essential for a healthy lifestyle and how it positively impacts the body. Let’s dive in!

Nutritional Value of Arugula (Per 100g)

• Calories: 25 kcal
• Protein: 2.6 g
• Fat: 0.7 g
• Carbohydrates: 3.7 g
• Fiber: 1.6 g
• Sugar: 2.05 g
• Water Content: 91.7%

Vitamins and Their Benefits

1. Vitamin A: 119 µg (15% Daily Requirement)
   • Benefits: Supports eye health, boosts immunity, and improves skin health.
2. Vitamin K: 108.6 µg (136% Daily Requirement)
   • Benefits: Helps blood clotting, strengthens bones, and reduces heart disease risk.
3. Vitamin C: 15 mg (17% Daily Requirement)
   • Benefits: Strengthens immunity, protects skin from free radicals, and enhances iron absorption.
4. Folate (Vitamin B9): 97 µg (24% Daily Requirement)
   • Benefits: Supports cell renewal, aids DNA synthesis, and is crucial for fetal development during pregnancy.
5. Vitamin E: 0.43 mg (3% Daily Requirement)
   • Benefits: Acts as an antioxidant, protecting cells and improving skin health.

Minerals and Their Benefits

1. Calcium: 160 mg (16% Daily Requirement)
   • Benefits: Promotes healthy bones and teeth, aids muscle function.
2. Iron: 1.5 mg (8% Daily Requirement)
   • Benefits: Supports red blood cell production and reduces fatigue.
3. Magnesium: 47 mg (12% Daily Requirement)
   • Benefits: Maintains muscle and nerve function, contributes to energy production.
4. Potassium: 369 mg (10% Daily Requirement)
   • Benefits: Regulates blood pressure, supports heart health, and improves muscle function.
5. Phosphorus: 52 mg (7% Daily Requirement)
   • Benefits: Essential for bone and teeth health, supports energy metabolism.
6. Manganese: 0.321 mg (16% Daily Requirement)
   • Benefits: Supports antioxidant enzyme activity and plays a role in bone formation.

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Additional Notes

• Arugula is low in calories, making it a great choice for diets.
• Its antioxidant properties protect the body from damage caused by free radicals.
• Its high fiber content supports digestive health and promotes a feeling of fullness.

Daily Requirement (DR) values are approximate and based on average adult needs.

Benefits of Arugula

Arugula plays a vital role in maintaining good health thanks to its nutrient-rich profile:

• Eye Health: Vitamin A supports vision, especially in low light, and helps keep skin hydrated.
• Bone Strength: High in Vitamin K, arugula promotes bone density and reduces the risk of osteoporosis.
• Immune Support: Vitamin C strengthens immunity, reduces aging effects, and helps absorb iron to prevent anemia.
• Healthy Pregnancy: Folate is crucial for DNA synthesis and fetal development, making arugula ideal during pregnancy.
• Heart Health: Potassium regulates blood pressure and enhances heart function.

Its low-calorie count and high fiber content make it a digestion-friendly vegetable. Antioxidants in arugula combat toxins, contributing to overall well-being and disease prevention.

Possible Side Effects of Arugula

While arugula is generally safe, some precautions are necessary:

• Overconsumption may cause digestive issues such as bloating or gas.
• Its Vitamin K content may interfere with blood-thinning medications.
• Rare allergic reactions (e.g., rash, itching, or shortness of breath) may occur.
• Those prone to kidney stones should limit consumption due to its oxalate content.

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Who Should Avoid Arugula?

• Individuals on blood-thinning medication should consult a doctor before consuming large amounts of arugula.
• Pregnant or breastfeeding women should consume in moderation.
• People with allergies or kidney stones should monitor their intake.

Recipes with Arugula

Arugula and Walnut Salad

Ingredients:

• 1 bunch of arugula
• 50g walnuts
• Juice of ½ lemon
• 2 tbsp olive oil
• 1 tsp salt
• 50g feta cheese (optional)

Instructions:

• Wash and chop the arugula, placing it in a serving bowl.
• Chop the walnuts and sprinkle them on top.
• Mix lemon juice, olive oil, and salt to make the dressing, then pour over the salad.
• Add crumbled feta cheese if desired.

Nutrition per serving: 240 kcal, 6g protein, 5g carbs, 22g fat

Arugula Pesto Sauce

Ingredients:

• 2 cups fresh arugula
• 50g pine nuts or walnuts
• 2 garlic cloves
• ½ cup olive oil
• 50g grated Parmesan cheese
• ¼ tsp salt

Instructions:

• Blend arugula, nuts, garlic, and salt. Gradually add olive oil while blending.
• Stir in Parmesan cheese. Use as a sauce for pasta, sandwiches, or salads.

Nutrition per serving: 460 kcal, 7g protein, 5g carbs, 45g fat

Omelette with Arugula

Ingredients:

• 2 eggs
• 1 handful of arugula (chopped)
• 1 tablespoon olive oil
• 2 tablespoons milk
• A pinch of salt and black pepper

Instructions:

1. Whisk the eggs in a bowl, then add milk, salt, and black pepper.
2. Chop the arugula finely and mix it into the egg mixture.
3. Heat the olive oil in a pan and pour in the mixture.
4. Cook both sides of the omelette until done and serve.

Nutritional Values (Total):

• Calories: 220 kcal
• Protein: 13 g
• Carbohydrates: 2 g
• Fat: 18 g

Arugula and Olive Pizza

Ingredients:

• 1 store-bought pizza base or homemade dough
• 1/2 cup tomato sauce
• 1 cup mozzarella cheese
• 1 handful of arugula
• 10 black olives (chopped)
• 2 tablespoons olive oil

Instructions:

1. Spread the tomato sauce over the pizza base and sprinkle mozzarella cheese on top.
2. Add the chopped black olives and bake in a preheated oven at 200°C (390°F) for 10-12 minutes.
3. Once baked, top with fresh arugula and drizzle olive oil over it before serving.

Nutritional Values (Total):

• Calories: 320 kcal
• Protein: 12 g
• Carbohydrates: 28 g
• Fat: 18 g

Arugula Smoothie

Ingredients:

• 1 handful of arugula
• 1/2 banana
• 1/2 green apple
• 1 cup milk (or almond milk)
• 1 teaspoon honey

Instructions:

1. Place all ingredients in a blender and blend until smooth.
2. Serve cold.

Nutritional Values (Total):

• Calories: 150 kcal
• Protein: 4 g
• Carbohydrates: 25 g
• Fat: 3 g

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