Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Arugula is a leafy green veggie with a spicy kick. While arugula doesn't look anything like broccoli, it is a cruciferous vegetable and has been shown to offer many of the same health benefits as broccoli, kale, and Brussels sprouts.
Arugula is relatively inexpensive and easy to find pre-packaged in most grocery stores. One half-cup serving of arugula 10g provides 2. Arugula is an excellent source of vitamin C and vitamin K. The following nutrition information is provided by the USDA. Arugula is very low in carbohydrates , offering less than 1 gram per serving. Unlike many of its cruciferous counterparts, arugula is rather low in fiber per serving.
A 2-cup serving of raw arugula would provide closer to 0. Not surprisingly, as a leafy, cruciferous vegetable, arugula is virtually fat-free. Arugula is also very low in protein. Micronutrients are where arugula really shines. It is high in beta-carotene , vitamin C, folate, vitamin K, and magnesium. Arugula is a low-calorie source of nutrients such as beta carotene, vitamin C, vitamin K, and folate.
It is considered a cruciferous vegetable and is low in carbohydrates and fat. For decades, research has shown that consuming a larger amount of cruciferous vegetables is associated with a decreased risk of developing cancer, particularly lung and colon cancers. The beneficial compound in cruciferous vegetables, glucosinate, can be degraded by cooking.
Since arugula is rarely cooked, you get more glucosinate when you eat it. Because of its high vitamin K content , arugula improves bone health through improved calcium absorption and contributes to the prevention of osteoporosis. Leafy green vegetables such as arugula contain alpha-lipoic acid, an antioxidant that may especially benefit people with diabetes.
This compound promotes lower glucose levels, increases insulin sensitivity, and prevents oxidative stress-induced changes. The medical literature has reported occasional allergies to arugula, especially in people with seasonal pollen allergies. If you are concerned about a potential or existing food allergy, be sure to consult with your healthcare provider. How much Phosphorus is in Arugula?
Amount of Phosphorus in Arugula: Phosphorus. How much Zinc is in Arugula? Amount of Zinc in Arugula: Zinc. How much Copper is in Arugula? Amount of Copper in Arugula: Copper. How much Manganese is in Arugula? Amount of Manganese in Arugula: Manganese.
How much Selenium is in Arugula? Amount of Selenium in Arugula: Selenium. How much Retinol is in Arugula? Amount of Retinol in Arugula: Retinol. How much Lycopene is in Arugula? Amount of Lycopene in Arugula: Lycopene. How much Thiamine is in Arugula? Amount of Thiamine in Arugula: Thiamine. How much Riboflavin is in Arugula? Amount of Riboflavin in Arugula: Riboflavin. How much Niacin is in Arugula?
Amount of Niacin in Arugula: Niacin. How much Folate is in Arugula? Amount of Folate in Arugula: Folate. How much Choline is in Arugula? Amount of Choline in Arugula: Choline. How much Betaine is in Arugula? Amount of Betaine in Arugula: Betaine. How much Water is in Arugula? Amount of Water in Arugula: Water.
Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, which include broccoli, kale, and Brussels sprouts. Arugula leaves, also known as rocket or roquette, are tender and bite-sized with a tangy flavor. Along with other leafy greens, arugula contains high levels of beneficial nitrates and polyphenols.
A review study found that high intakes of nitrate may lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance. This article provides an in-depth look at the possible health benefits of arugula, a nutritional breakdown, how to add it to the diet, and possible health risks linked with eating arugula.
Eating fruits and vegetables of all kinds reduces the risk of many adverse health conditions due to their high levels of antioxidants , fiber, and phytochemicals. Research has specifically linked arugula and other cruciferous vegetables with the following health benefits:.
A meta-analysis linked eating more cruciferous vegetables with reduced total cancer risk, along with a reduction in all-cause mortality. Cruciferous vegetables are a source of glucosinolates, which are sulfur-containing substances. The body breaks down glucosinolates into a range of beneficial compounds, including sulforaphane.
Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase HDAC , which is involved in the progression of cancer cells. The ability to stop HDAC enzymes could make foods that contain sulforaphane a potentially significant part of cancer treatment in the future. Reports have linked diets high in cruciferous vegetables with a reduced risk of breast cancer , colorectal cancer , lung cancer , prostate cancer , and more. However, the research is limited, and scientists need more high-quality evidence before confirming these benefits.
Easily recognized cruciferous vegetables include broccoli , cauliflower , kale , cabbage , Brussels sprouts , and turnips. Less well known types include arugula, bok choy , and watercress. Arugula is high in several key nutrients for bone health, including calcium and vitamin K.
The Office of Dietary Statistics state that vitamin K is involved in bone metabolism and that a deficiency can increase the risk of bone fracture. Leafy green vegetables are one of the primary dietary sources of vitamin K.
One cup of arugula provides Adequate vitamin K consumption improves bone health by playing an essential role in bone mineralization and helps to improve how the body absorbs and excretes calcium, which is another crucial nutrient for bone health.
A review study from reports that leafy green vegetables are especially beneficial.
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