Cómo la Rúcula ayuda a promover un estilo de vida saludable?
Contenido Nutritivo
Vitaminas
Buena Fuente de:
- Vitamina K – 14%
- Vitamina A – 10%
También una fuente de:
- Folato – 4%
- Vitamina C – 4%
Minerales
También una fuente de:
- Calcio – 4%
- Magnesio – 4%
Otro
También una fuente de:
- Antioxidantes
¿Cómo la Rúcula previene las enfermedades crónicas?
Arugula falls into the cruciferous family of vegetables, or leafy greens. Cruciferous vegetables are loaded in nutrients and support several preventative health benefits. Unlike many other leafy greens that have milder, blander flavors, arugula offers a nice peppery flavor, making it a nice change of pace to incorporate into your diet.
¿Cómo la Rúcula previene el cáncer?
Cruciferous vegetable consumption is associated with reduced rates of lung, breast, colon, and prostate cancers (2,3,4,5)
- Arugula, like many leafy greens, is loaded in isothiocyanates, which are potent antioxidants that protect our cells from cancer-causing damage. These isothiocyanates have been shown to protect against lung cancer. (2) La rúcula es excepcionalmente rica en erucina, que se ha demostrado que regula el crecimiento celular y promueve la muerte celular en las células dañadas. (6)
- One isothiocyanate that has been rigorously studied is indole-3-carbinol (I3C). I3C helps with hormone regulation, which is one of the ways it is believed to help prevent breast cancer and prostate cancer. (7,5)
- Another group of chemicals found in arugula that helps prevent cancer is glucosinolates. Glucosinolates promote the elimination of carcinogens from the body and enhance the activity of genes responsible for tumor suppressor proteins. (8)
- Finally, like other cruciferous vegetables, they are loaded in nitrates, which have been shown to protect against gastrointestinal cancers. (9)
¿Cómo la Rúcula previene las enfermedades cardiovasculares?
Las verduras de hoja también juegan un papel importante en la prevención de enfermedades cardiovasculares.
- As mentioned previously, leafy greens are loaded in nitrates. Nitrates help protect against cardiovascular issues by increasing blood flow and preventing platelet and leukocyte adhesions to vessel walls. (9) When these adhesions occur, its call atherosclerosis as the blood vessel is now blocked. Suffering from atherosclerosis puts you at high risk for heart attack and stroke.
- Many of the compounds in arugula also have anti-inflammatory properties. Chronic inflammation puts you at increased risk for heart disease, as it increases the stress put on your cardiovascular system and can lead to damage. (9)
¿Cómo la Rúcula previene la diabetes?
Arugula is extremely low in calories and contains fiber, meaning it helps to fill you up without sacrificing calories. Fiber helps prevent diabetes by preventing overconsumption during your meals. Arugula is also extremely low in sugar, so it will not increase your blood sugar significantly. High blood sugar is a hallmark of diabetes.
- El consumo de verduras crucíferas está directamente relacionado con un menor riesgo de diabetes. (10)
La Rúcula promueve una serie de beneficios para la salud
¿Cómo la Rúcula promueve la salud del cerebro?
Los estudios han demostrado que consumir al menos una porción de verduras de hoja verde al día puede retrasar el deterioro cognitivo. (1)
¿Cómo la Rúcula promueve la salud de la piel?
Animal studies have shown that erucin, which is found in arugula, helps prevent inflammation from building up in our skin cells and causing damage. (11)
¿Cómo la Rúcula promueve la visión?
Arugula contains the antioxidants, lutein and zeaxanthin. These antioxidants protect our eyes from damage and prevent age-related macular degeneration, which is the main cause of vision loss as you get older. (12)
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