Everything You Need to Know About Arugula

Health Benefits of Arugula for the Body

The popularity of arugula is tied to its incredible health benefits. This delicious, nutrient-rich green is packed with fiber and phytochemicals.

Arugula is low in sugar, calories, carbohydrates, and fat, yet it is rich in several vital nutrients, including:

• Calcium: Helps with the natural clotting of blood. It is also essential for bone health, dental health, muscle function, and nerve function.

• Potassium: A mineral and electrolyte vital for heart and nerve function. It also helps with the natural contraction of muscles. Potassium helps counteract the negative effects of sodium, making it potentially beneficial for people with high blood pressure.

• Folate: A type of B vitamin that helps support the production of DNA and other genetic material. It is especially important for women who are pregnant or planning to become pregnant, as folate deficiency during pregnancy may lead to spina bifida or neural tube defects in the fetus.

• Vitamin C: A powerful antioxidant that helps boost the immune system. Vitamin C, also known as ascorbic acid, is important for tissue health and iron absorption from food.

• Vitamin K: Helps with blood clotting. If you are on blood thinners like warfarin (Coumadin), consult your doctor before taking vitamin K.

• Vitamin A: A strong antioxidant that supports immune system function, cell growth, night vision, and overall eye health. It is also beneficial for kidney, lung, and heart function.

Comparing Arugula with Other Vegetables

• Unlike many other vegetables, the peppery taste of arugula adds a distinct flavor to various salads and dishes.

• Similar to parsley, chewing arugula can help freshen breath and eliminate bad odors.

• Like lettuce, arugula is often used to make salads. Interestingly, the flowers, seeds, and leaves of arugula are all edible.

How to Use Arugula

• Raw arugula is delicious and can be used as a healthy addition to pizzas, nachos, and sandwiches.

• It can be served on its own as a salad, seasoned with olive oil, salt, and pepper.

• Arugula is also a great base for all kinds of salads.

• Its shape and flavor make arugula an interesting complement to citrus and berry salads.

• Arugula can be used as a substitute for basil when making pesto sauce.

• When cooked, arugula loses some of its peppery flavor and becomes milder in taste. Cooked arugula is commonly used in pasta dishes.

Taste of Arugula

Arugula has a peppery, slightly tangy flavor. It has a freshness that makes it a popular choice in salads. The leaves are crisp, and the stems are delicate. When cooked, it has a texture similar to spinach. The aroma, flavor, and spiciness of cooked arugula are milder than when it is raw.

Arugula can be mixed into salads containing lettuce for added flavor. In such salads, using various vinegars or citrus juices is excellent, as it significantly softens arugula’s peppery taste. The green color of arugula stands out beautifully in cooked dishes. It can be used in place of spinach or endive in dishes. When paired with potatoes and sausage, wild arugula is preferred.

Arugula also works wonderfully in pesto sauce. When making this sauce, try using equal amounts of arugula and basil.

Side Effects of Arugula

When choosing foods for disease prevention and achieving good health, it's important to remember that overall nutrition and eating patterns are the most important factors. It's better to eat a diet rich in a variety of nutrient-dense foods rather than focusing on individual foods.

People who take blood thinners, such as warfarin (Coumadin), should avoid suddenly increasing or decreasing their intake of foods containing vitamin K, as this vitamin plays a crucial role in blood clotting.

Consuming very large amounts of nitrites can also be harmful. Remember that consuming high doses of foods rich in nitrates can interact with certain medications, such as organic nitrates, nitroglycerin, or nitrite drugs like tadalafil and vardenafil, which are used to treat angina.