9 Health Benefits of Arugula

Arugula is highly rich in Vitamin C, Vitamin A, Iron, Calcium, Magnesium and Dietary fiber. Health benefits of Arugula includes strengthening immunity, improves vision, strengthen bone and Arugula also good for Skin and weight loss

Updated: June 5, 2018

Arugula is the edible vegetable widely used as a salad, vegetable cultivated many regions throughout the world with numerous health advantages. The scientific name of Arugula is Eruca sativa. It belongs to the genus Brassicaceae family. It is believed that this edible vegetable is native to Morocco and Portugal in the west to Syria, Lebanon and Turkey, but now it is cultivated widely in all over the world commercially and domestically. 

Due to various types of Vitamin, Minerals and nutrients, presence in the Arugula, it has lots of health benefits. Among that some of the health benefits of arugula include prevent the risk of various types of cancer, improve bone health, and improved vision. Arugula is highly rich in antioxidant properties, thus good for our skin, helps in strengthening the brain, good for our metabolic system, improves absorption of mineral and help to keep our immune system healthy. Arugula is also helps to control weight. 

Nutritional Value of Arugula:

Arugula contains lots of Vitamin, Minerals and other components. Some of the vitamins that arugula has vitamin B6, vitamin E, Vitamin Avitamin C, Vitamin K, folate, niacin, thiamin, riboflavin, pyridoxine and pantothenic acid. Arugula also contains dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Arugula also contains minerals such as copper, selenium, manganese, calciummagnesiumironzinc, phosphorus and potassium. Arugula also contains some phyto-nutrients such as beta-carotene, carotene-a, lutein-zeaxanthin. 

Arugula Improves Eyesight

Arugula contains carotenoids, it is a natural pigment and is very helpful to keep our eye healthy and help to improve our vision. Carotenoids have been also an antioxidant, which is very useful to prevent the macular degeneration, thus prevent the risk of cataracts and other age related eyesight issue. Apart from this Arugula also has vitamin C, which is also very useful to prevent the macular degeneration, so prevent the oxidative damage to our eye cells.

Arugula Helps in Weight Loss

Arugula is a low calorie food with high amount of dietary fiber and other vitamin and minerals, which help to keep our stomach, feel fuller for a longer period of time, thus we eat less amount of food and are body also get sufficient amount of nutrient from it. Overeating is the main issue of obesity, studies have been proven that consuming of arugula is also controlled our urges for eating, so we did not eat again and again, thus help in weight loss. So those who are in a weight loss regime, they should add this vegetable in their daily diet on a regular basis for better results. 

Arugula Contains Antioxidant Properties

Arugula is highly rich in antioxidant compound, which is very useful to increase our oxygen radical absorbance capacity (ORAC), it is the measurement of antioxidant strength. Antioxidant fights against free radicals in our body and stabilizes them, so that they should not do any types of oxidative damage to our cells and prevent the macular degeneration and improve our immune system. Studies have been proven that consumption of high antioxidant food on a regular basis can reduce various health disorders such as viral infection, various types of cancer, heart disease, and signs of aging. 

Arugula Keeps Bone Stronger

Due to the presence of Vitamin A, Vitamin C, calcium, Iron, Copper and other mineral in arugula, it is very useful for our health and also for our bone health.  Calcium, copper and iron are the main element for out bone, which helps to increase the bone density, thus keeps our bone strong. Vitamin C also very useful to promote the absorption of calcium in our body and vitamin A is a strong antioxidant, which help to prevent macular degeneration of our bone cells and prevent various types of bone related issues such as osteotrophic. So to keep our bone stronger and healthy, we should consume arugula in our daily diet on a regular basis.

Arugula Improves Brain Function

Due to the high amount of Beta carotene present in arugula, this is very useful to keep our brain healthy as we get older. Beta carotene helps in preventing the oxidative damage to our brain cells. This is the main cause of cognitive decline and aging of the brain. 

Arugula Keeps Immune System Healthy

Arugula is highly rich in Vitamin C and Copper, which is very helpful to keep our immune system healthy and well functioning. Vitamin C is a strong antioxidant, which fight against free radical and prevent them to do oxidative damage to our immune system cells and Copper help to promote the production of white blood cells, which is the main component of our immune system and it helps us to protect against the foreign invaders such as bacteria and virus. So to keep our immune system healthy, we should eat arugula on a regular basis

Arugula Prevents Cancer

Arugula is highly rich in phytochemicals compounds such as beta-carotene, thiocynats, suphoraphae etc., which is very useful to reduce the risk of cancer. Studies have been proven that all these phytochemicals of arugula are very helping to fight against free radicals and prevents the growth of various types of cancer, such as prostate cancer, cervical cancer, breast cancer, colon cancer and ovarian cancers. 

Arugula for Prenatal Health

Due to the present of folates in arugula, it is very useful for the pregnant women. Studies have been proven that consuming of arugula on a regular basis can reduce the risk of neural tube defects of the newborn babies. So it is highly recommended for pregnant woman to consume folates rich food such as arugula on a regular basis for both mother and baby's health. 

Arugula Improves Metabolic Functions

Due to the presence of Vitamin B-Complex in arugula, it is very useful for our metabolic functions. Generally, it is a group of 8 vitamins, which increase cell metabolism and it also help to produce red blood cells, fat synthesis and different cell's activities. Studies have been proven that consuming arugula on a regular basis in our daily diet, which keep our metabolic functions properly and healthy. 

Health Benefits of Arugula

References:

Nutritional Facts Of Arugula, raw


Nutrient Unit Value per 100 g
Waterg91.71
Energykcal25
Proteing2.58
Total lipid (fat)g0.66
Carbohydrate, by differenceg3.65
Fiber, total dietaryg1.6
Sugars, totalg2.05
Calcium, Camg160
Iron, Femg1.46
Magnesium, Mgmg47
Phosphorus, Pmg52
Potassium, Kmg369
Sodium, Namg27
Zinc, Znmg0.47
Vitamin C, total ascorbic acidmg15.0
Thiaminmg0.044
Riboflavinmg0.086
Niacinmg0.305
Vitamin B-6mg0.073
Folate, DFEµg97
Vitamin B-12µg0.00
Vitamin A, RAEµg119
Vitamin A, IUIU2373
Vitamin E (alpha-tocopherol)mg0.43
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg108.6
Fatty acids, total saturatedg0.086
Fatty acids, total monounsaturatedg0.049
Fatty acids, total polyunsaturatedg0.319
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0

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