All salad greens are healthy, right? Most are very low in calories, but
not all give you a good dose of nutrients. Arugula is one leafy green vegetable
that stands out as a rich source of many vitamins and minerals. Consider the
difference between iceberg lettuce and arugula. Arugula contains about eight
times the calcium, fives times the vitamin A, vitam C and vitamin K, and four
times the iron as the same amount of iceberg lettuce. The choice is easy. Start
with arugula for a healthier salad!
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. Arugula 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. Arugula 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, Arugula 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 Arugula 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. Arugula 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.