How Arugula Helps Promote a Healthy Lifestyle
Nutrient Content
Vitamins
Good Source of:
- Vitamin K – 14%
- Vitamin A – 10%
Also a Source of:
- Folate – 4%
- Vitamin C – 4%
Minerals
A Source of:
- Calcium – 4%
- Manganese – 4%
Other
Also a Source of:
- Antioxidants
How Arugula Prevents Chronic Disease
Arugula falls into the cruciferous family of vegetables, also known as leafy greens. Cruciferous vegetables are loaded with nutrients and support several preventative systems. Unlike many other leafy greens that have milder, blander flavors, arugula has a distinct peppery flavor, making it an appealing item to incorporate into your diet.
How Arugula Prevents Cancer
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 with isothiocyanates, which are potent antioxidants that protect our cells from cancer-causing damage. Isothiocyanates have been shown to protect against lung cancer. (2) Arugula is exceptionally high in erucin, which has been shown to regulate cell growth and promote cell death in damaged cells. (6)
- One isothiocyanate that has been rigorously studied is indole-3-carbinol (I3C). I3C helps with hormone regulation, which is one mechanism by which it helps prevent breast cancer and prostate cancer. (7,5)
- Another group of chemicals found in arugula that helps prevent cancer is glucosinolates. Glucosinolates promote the removal of carcinogens from the body and enhance the activity of genes responsible for tumor suppression. (8)
- Finally, like other cruciferous vegetables, arugula is loaded with nitrates, which have been shown to protect against gastrointestinal cancers. (9)
How Arugula Prevents Cardiovascular Disease
Leafy greens also play an important role in the prevention of cardiovascular diseases.
- As mentioned previously, leafy greens are loaded with nitrates. Nitrates help protect against cardiovascular issues by increasing blood flow and preventing platelet and leukocyte adhesion to the blood vessel walls. (9) When adhesions occurs, also known as atherosclerosis, the blood vessel can become blocked. Atherosclerosis puts you at high risk of heart attack and stroke.
- Many of the compounds in arugula have anti-inflammatory properties. Chronic inflammation puts you at increased risk of heart disease, as it increases strain on the cardiovascular system. (9)
How Arugula Prevents Diabetes
Arugula is extremely low in calories and contains a lot of fiber, meaning it helps fill you up without supplying a lot of calories. Fiber helps prevent diabetes by preventing overconsumption during meals. Arugula is also extremely low in sugar, so it cannot increase blood sugar significantly. High blood sugar is a hallmark of diabetes.
- Cruciferous vegetable consumption is directly linked to reduced incidence of diabetes. (10)
Arugula Promotes a Number of Health Benefits
How Arugula Promotes Brain Health
Studies have shown that consuming at least one serving of leafy greens a day can slow cognitive decline. (1)
How Arugula Promotes Skin Health
Animal studies have shown that erucin, which is found in arugula, helps prevent inflammation that can damage skin cells. (11)
How Arugula Promotes Vision
Arugula contains the antioxidants lutein and zeaxanthin. These antioxidants protect our eyes from damage and prevent age-related macular degeneration, which is the leading cause of vision loss in advanced ages. (12)
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