Health benefits of Arugula

Health benefits of Arugula

Arugula is a leaf vegetable. Also called rocket, roquette, and rucola, arugula is peppery and aromatic.  The leaves are longer and more open than lettuce. It has a rich, peppery taste, and an exceptionally strong flavor for a leafy green. You can grow arugula from seeds that you plant in your garden or even in a pot on your porch. It has been grown in the Mediterranean area since Roman times. belonging to the same family as cress, radish and mustard. Arugula's strong flavor is reminiscent of cress. In Roman times arugula was grown for both its leaves and the seed. The seed was used for flavoring oils. Like other greens, arugula is most nutritious when eaten raw and should be juiced or well-blended for optimal nutrient digestion and assimilation.  Add it to a salad for a spicy kick. 

1. As in other greens, arugula is one of very low calorie vegetable. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, antioxidants, vitamins, and minerals that can immensely benefit health.

2. Rocket salad is rich source of certain phytochemicals such as indoles, thiocyanates, sulforaphane and iso-thiocyanates. Together they have been found to counter carcinogenic effects of estrogen and thus help benefit against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.

3. In addition, di-indolyl-methane (DIM), a lipid soluble metabolite of indole hasimmune modulator, anti-bacterial and anti-viral properties ( by potentiating Interferon-Gamma receptors and production). DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.

4. Rocket is very good source of folates. 100 g of fresh greens contain 97 mcg or 24% of folic acid. When given around conception period it helps prevent neural tube defects in the newborns.

5. Like kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 mcg of beta carotene and 2373 IU of vitamin A. Beta carotenes converts into vitamin A in the body. Studies found that vitamin A and flavonoid compounds in in green leafy vegetables help protect from skin, lung and oral cavity cancers.

6. This vegetable also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.

7. Fresh rocket leaves contain good levels of vitamin C. Vitamin C is a powerful, natural anti-oxidant. Foods rich in vitamin C helps body protect from scurvy disease; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro inflammatory free radicals from the body.

8. Salad rocket is one of the excellent vegetable sources for vitamin-K; 100 g provides about 90% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

9. Arugula is good in minerals especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.