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Is Arugula Good for You?
Arugula is a dark leafy green used in salads and cooked preparations. Also known as rocket, arugula has a peppery, bitter flavor that pairs well with salty or sweet elements. Like many dark, leafy greens, arugula contains numerous vitamins, minerals and antioxidants and is a healthy addition to any diet.
Low Calorie
Arugula contains just 4 calories per cup. Adding arugula to your diet, especially in place of higher calorie foods, can help you manage your weight. Maintaining a healthy weight helps reduce your risk of chronic disease, such as heart disease and type 2 diabetes, and improves your daily function. Arugula also contains no fat.
- Arugula contains just 4 calories per cup.
- Adding arugula to your diet, especially in place of higher calorie foods, can help you manage your weight.
Vitamins
Nutritional Value of Cooked Cabbage
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Arugula is a source of vitamins A, C and K. One cup contains 474 International Units of vitamin A, which promotes eye health and cellular reproduction. A cup of arugula also contains 3 milligrams of vitamin C, an antioxidant that bolsters immunity and assists your body in repairing and building tissue. You get 22 micrograms of vitamin K in 1 cup as well, which is critical to your blood’s ability to clot and may support bone health. Arugula also offers folate, a B-vitamin that supports cellular health and protects against certain birth defects.
- Arugula is a source of vitamins A, C and K. One cup contains 474 International Units of vitamin A, which promotes eye health and cellular reproduction.
- A cup of arugula also contains 3 milligrams of vitamin C, an antioxidant that bolsters immunity and assists your body in repairing and building tissue.
Minerals
Arugula provides 32 milligrams of calcium per cup. It also provides small amounts of iron, magnesium, phosphorus, potassium and manganese. Adequate amounts of these minerals help support your immune system, muscle and nervous system functioning and cardiovascular health 3.
Additional Health Benefits
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Antioxidants are compounds that support good health by scavenging disease-causing free radicals from your body. Free radicals, that come from sources such as pollution and food, also contribute to aging. Arugula contains the antioxidants lutein and beta-carotene. Arugula also contains compounds called glucosinolates, which are linked with decreased incidences of certain types of cancer.
- Antioxidants are compounds that support good health by scavenging disease-causing free radicals from your body.
- Arugula also contains compounds called glucosinolates, which are linked with decreased incidences of certain types of cancer.
Related Articles
References
- Linus Pauling Institute; Cruciferous Vegetables; Jane Higdon, PhD; July 2005
- University of Maryland Medical Center: Vitamin A
- Kids Health: Minerals
- USDA: Nutrient Database: Arugula
- Arugula, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Royston KJ, Tollefsbol TO. The epigenetic impact of cruciferous vegetables on cancer prevention. Curr Pharmacol Rep. 2015;1(1):46–51. doi:10.1007/s40495-014-0003-9
- Akbari S, Rasouli-Ghahroudi AA. Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies. Biomed Res Int. 2018;2018:4629383. doi:10.1155/2018/4629383
- Golbidi S, Badran M, Laher I. Diabetes and alpha lipoic acid. Front Pharmacol. 2011;2:69. doi:10.3389/fphar.2011.00069
- Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. doi:10.1177/2048004016661435
- Damiani E, Aloia AM, Priore MG, et al. IgE-mediated reaction induced by arugula (Eruca sativa) ingestion compared with a spectrum of Brassicaceae proteins. Allergol Immunopathol (Madr). 2014;42(5):501-3. doi:10.1016/j.aller.2013.05.003
- Foti C, Cassano N, Mistrello G, Amato S, Romita P, Vena GA. Contact urticaria to raw arugula and parsley. Ann Allergy Asthma Immunol. 2011;106(5):447-8. doi:10.1016/j.anai.2011.01.029
- National Institutes of Health Office of Dietary Supplements. Vitamin K fact sheet for consumers. Updated February 24, 2020.
Writer Bio
Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.