Even though it is an extremely nutritious vegetable, arugula not a very common food in the daily life of Brazilians. Arugula is full Vitamin A, C and Kas well as phenolic compoundssuch as lutein and zeaxanthin. Thus, this vegetable has the properties antioxidants as well as anti-inflammatory agent.
Be it salads, recipes, or even drinks, you can incorporate arugula into your daily routine. Today you will know health benefits of arugula. In addition, we prepare healthy and delicious recipes to make with it.
benefits of arugula
Helps in cancer prevention
Research shows that cruciferous vegetables like arugula may help fight cancer. This is due to one of the compounds in the vegetable, which contains sulfur, which is responsible for its bitter taste.
Arugula helps to lose weight
Arugula has a very low calorie content. So, for every 100 grams of raw or cooked leaf, there are only about 29 calories. In addition, arugula is high in fiber, which increases the feeling of fullness, which is great for those who are on a diet.
Regulates blood sugar levels
Arugula seed extract and oil can also increase insulin sensitivity and lower blood sugar levels. Arugula leaf contains alpha lipoic acid with powerful antioxidant effects. That is, the use of arugula helps in the treatment and prevention of diabetes.
prevents osteoporosis
arugula source of vitamin K, one of the vitamins responsible for improving bone health and directly aiding in calcium absorption. Consuming this vitamin from arugula also prevents calcium loss in the urine.
Control high blood pressure
Arugula is rich nitrates and potassiumwhich help increase the relaxation of blood vessels. Thus, it helps blood circulate more easily, lowering blood pressure. In addition magnesium this is calcium those present in arugula inhibit the release of norepinephrine, which is responsible for increasing blood pressure.
Practical and healthy recipes with arugula
Arugula Salad with Dried Tomatoes
Ingredients:
- 3 cups arugula
- 1 cup sun-dried tomatoes
- 1 cup buffalo mozzarella cheese
- 1/2 cup (tea) olive oil
- 1 tablespoon parsley
- 1 teaspoon mustard
- salt to taste
Preparation mode: Put arugula, sun-dried tomatoes and cheese on a plate. Then mix olive oil, parsley, mustard and salt well in a bowl and serve with salad. Ready! Now just try this delicious recipe for Arugula Salad with Dried Tomatoes.
arugula pate
Ingredients:
- 1 1/2 cups mayonnaise (tea)
- 1 cup arugula (chopped)
- 100 g grated fresh cheese
- 1 cup sun-dried tomatoes, cut into strips
Preparation mode: In a bowl, mix cheese, mayonnaise, arugula and sun-dried tomatoes. Transfer to a bowl and serve immediately with canapé toast.
Potato salad with arugula
Ingredients:
- 6 medium boiled potatoes
- 2 tablespoons chilled Hellman mayonnaise
- salt to taste
- Olive oil
- green onions to taste
- 1/2 bunch fresh arugula
Preparation mode: Boil the potatoes, then cut into slices and season with salt, olive oil, mayonnaise and finely chopped green onions. Line the salad bowl with properly washed and salted arugula. Divide the potato salad and drizzle with plenty of olive oil.
Now that you know the many health benefits of arugula as well as super easy and healthy recipes. It’s time to incorporate this delicious and nutrient-rich vegetable into your daily routine!