What is Arugula and Why is it So Good for You?

The Rocket Green

Arugula is what you can add to your diet for increased well-being as well as for a more interesting alternative to regular iceberg lettuce. It is a slightly peppery, dark leafy green. Also known as rocket, this vegetable is a culinary favorite due to its pleasing flavor and aroma, bright color, and incredible nutritional profile. Not only is it rich in vitamins, minerals, and fiber like other leafy vegetables but as a member of the cruciferous family, it is also packed with disease-preventing antioxidants. These compounds, namely isothiocyanates, have cancer-fighting properties, making arugula an incredibly nutritious, beneficial little green.

Calories

For one serving of arugula cooked, 100 grams or five cups raw, there are a mere 25 calories. That makes arugula great for people trying to lose weight, or anyone who wants to boost their intake of nutrients without taking in a lot of calories. In the five cups of greens there is one gram of unsaturated fat, which consists of omega-3 and omega-6 fatty acids. There are four grams of carbohydrates, two of which are dietary fiber, and three grams of protein. Arugula is definitely not a hardy, high-protein, high-fat, substance food, but it is a low-calorie, nutrient-rich, cleansing food.

Vitamins

What are the nutrients in arugula that make this leafy green so beneficial? Like other leafy vegetables, it is packed with beta carotene, which is a precursor to vitamin A. This compound is important for protecting the body from infection and for healthy skin and eyes. From beta carotene, one serving of arugula provides almost half of the daily recommended requirement for vitamin A.

The rocket green is also a great source of vitamin C, which acts as a water-soluble antioxidant in the body, is necessary for immune health, and for the repair of tissue and formation of new collagen. One serving provides one-quarter of your daily need for ascorbic acid.

Vitamin K, an often overlooked nutrient, is important for healthy blood clotting, strong bones, and proper liver functioning. A serving of arugula has 136 percent of the daily requirement for this vitamin.

Arugula is also a respectable source of several B vitamins, including thiamin, riboflavin, niacin, and vitamin B6. These nutrients are most effective when consumed together and help with metabolism, nerve health, and cell growth.

Minerals

Eat your greens for calcium! One serving of this vegetable provides 16 percent of the daily requirement of this mineral for bone health. Arugula is also a good source of iron, which is important for growth and oxygenated blood, potassium for nerve and heart health, and manganese, which is important for blood sugar regulation, nerves, and a healthy immune system.

What is arugula but a bright green superfood? Use it as a salad green, saute it with garlic and olive oil for a side dish, add to soups and stews, puree and use as a sauce. Arugula is good for your heart, your nervous system, and it may even help to prevent degenerative diseases as part of a healthy, nutrient-rich diet.

References

Lam, Michael, MD, MPH. “Cruciferous Vegetables.” https://www.drlam.com/opinion/cruciferous\_vegetables.asp

Nutrition Data https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3025/2

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

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photo by Naotake Murayama (CC/flickr) https://www.flickr.com/photos/naotakem/4707927889/