The Importance of Incorporating Arugula into Your Diet
Arugula, a flavor-packed leafy green, is more than just a tasty addition to salads. This nutrient-rich vegetable offers a host of health benefits that make it a valuable component of a balanced diet.
Regular consumption of arugula can help reduce the risk for fractures, especially as we age. This is attributed to its rich content of vitamin K, a nutrient essential for building and maintaining dense, sturdy bones.
Arugula is also a good source of antioxidants, delivering proven health benefits. These antioxidants, including lutein and zeaxanthin, are known for their ability to protect the health of the eyes and slow the progression of blue light-induced damage.
Eating 2 to 3 servings of leafy greens like arugula per week could potentially reduce the risk for stomach, breast, and skin cancer. This is due to the antioxidants and other compounds found in these vegetables that help fight off harmful free radicals.
While arugula is more nutrient-rich than romaine or iceberg lettuce, it is not as nutrient-packed as greens like kale, chard, collard greens, spinach, or watercress. However, it still provides a good source of several vitamins and minerals.
Two cups of raw arugula deliver 40 calories, 1 gram protein, 1 gram carbs, 0.5 gram fiber, 1.5 milligrams potassium, 48 micrograms vitamin A, 64 milligrams calcium, 39 milligrams folate, 19 milligrams magnesium, and 0.5 milligram iron.
Arugula is ultra low in calories while still filling you up, making it a great choice for those looking to manage their weight. It is also loaded with nitrites, which may lower blood pressure and enhance physical performance.
However, people on blood thinners like warfarin should be aware that the high vitamin K content in arugula can affect the way their blood clots and make their meds less effective. It's not necessary for them to steer clear of arugula altogether, just to be mindful of their intake.
Allergies to arugula are rare, but people with a history of grass or pollen allergies might be more prone to them. Most people who have an arugula allergy don't know it until they start to have symptoms like swelling in the mouth, a feeling of choking in the throat, or trouble breathing.
To reap the full benefits of arugula, aim to keep your intake of leafy greens consistent from week to week. Incorporating this flavor-packed alternative to leafy greens like spinach, romaine lettuce, or kale into your diet regularly could contribute to a healthier, happier you.
