Arugula is a leafy green vegetable that provides an array of health benefits to your diet. Three cups (85 g) of arugula contains only 20 calories, making it an excellent choice for weight management. It is also a good source of vitamins A, C, and K, folate, and calcium.

In addition, arugula is a member of the cruciferous vegetable family, which has been linked to a lower risk of chronic diseases such as cancer, heart disease, and diabetes. The peppery flavor of arugula also adds a unique taste to salads, sandwiches, and other dishes.

In this article, we'll explore the history of arugula, its nutritional benefits, preparation tips, and more, so you can make the most out of this tasty and healthy vegetable.

History of Arugula

Arugula, also known as rocket, is a popular leafy green vegetable in the Mediterranean diet. It is believed to have originated in the Mediterranean region and was cultivated by the ancient Romans and Egyptians. It was introduced to America by Italian immigrants in the late 19th century and has since become a staple in many recipes. Historically, arugula was used for medicinal purposes, particularly for its aphrodisiac and digestive properties. Today, arugula is a popular salad green and culinary herb that is enjoyed worldwide.

Benefits of Arugula in Your Diet

Arugula is not only low in calories, but it is also high in many essential nutrients. It is a good source of vitamin A, which is important for eye health and immune function, and vitamin C, which helps the body absorb iron and promotes healthy skin. Arugula is also high in vitamin K, which aids in blood clotting and bone health, folate, which is crucial for fetal development, and calcium, which is important for strong bones and teeth. Moreover, arugula contains phytochemicals such as glucosinolates, which have been linked to lower cancer risk, and nitrate, which can help lower blood pressure.

Preparation Tips

Arugula is a versatile and easy-to-prepare vegetable that can be used in a variety of dishes. You can add it to salads, sandwiches, wraps, or use it as a pizza topping. Before using arugula, wash it thoroughly and remove any wilted or discolored leaves. Store it in the refrigerator in a plastic bag with a paper towel to absorb excess moisture. To enhance the flavor of arugula, you can mix it with other greens or dress it with lemon juice, olive oil, and salt.

Other Nutritional Information of Arugula

In addition to its vitamins and minerals, arugula contains other important nutrients such as fiber, which promotes digestive health, and antioxidants, which help protect the body from damage caused by free radicals. Arugula is also low in oxalates, which can interfere with the absorption of calcium and may be harmful to individuals with a history of kidney stones. Overall, arugula is a nutrient-dense vegetable that can support overall health and wellness.

Arugula Supplements

While arugula is a healthy addition to your diet, there are currently no arugula supplements available on the market. If you are interested in supplementing your diet with arugula's nutrients, consider incorporating other cruciferous vegetables such as broccoli, Brussels sprouts, or kale, which contain similar health-promoting compounds.

How to Store Arugula and How Long It Lasts

Arugula should be stored in the refrigerator at a temperature of 32-36°F (0-2°C). It is best to store it in a plastic bag with a paper towel to absorb excess moisture. Arugula can last up to five days when stored properly. However, it is best to consume it within two to three days of purchase to ensure the freshest taste and maximum nutrient content.

Recipes Using Arugula

Arugula can be used in a variety of dishes to add a peppery flavor and a nutrient boost. Here are a few recipe ideas to inspire you: - Arugula salad with lemon dressing, goat cheese, and walnuts - Arugula and egg sandwich with avocado and tomato

Arugula and Cancer

Arugula contains compounds called glucosinolates that have been shown to have anti-cancer properties. These compounds break down during digestion and form biologically active substances that can help prevent cancer cells from forming and growing. Studies have shown that consuming cruciferous vegetables such as arugula may lower the risk of certain types of cancers such as lung, colon, and breast cancer. However, more research is needed to determine the specific effects of arugula on cancer risk.

Arugula and Pregnancy

Arugula is a good source of folate, which is important for fetal development. However, pregnant women should be cautious when consuming arugula or any other raw vegetables due to the risk of foodborne illness. To reduce the risk of foodborne illness, pregnant women should wash arugula thoroughly and consider cooking it before consuming it.

The Risks of Arugula Consumption

While arugula is generally safe to eat, some individuals may experience allergic reactions to it. Symptoms of an arugula allergy may include itching, swelling, and difficulty breathing. Arugula also contains small amounts of oxalates, which can interfere with calcium absorption and may be harmful to individuals with a history of kidney stones. If you have any concerns or medical conditions, consult with your healthcare provider before adding arugula to your diet.