Is healthy lifestyle your lifetime goal but until now you have no idea how to start it? Well, why don’t you start from the easiest way, eat more veggies. It is true that for those who are so accustomed with French fries, juicy steak and crunchy ham, when it comes to vegetables, the things that cross their mind are something green and soft. If you are one of them, perhaps it is the time to learn how to eat more vegetables and you will be surprised how much benefits you could get just by changing your daily diet. Eating vegetables are not something you should afraid of, because if it is so scary why the number of vegetarian in this world is progressively increasing day by day. It is because as long as you know the right way to consume vegetables, you will start falling in love with this gift from Mother Earth and arugula is one type of vegetables with a lot of health benefits that most people don’t know yet.
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What is Arugula?
Arugula is type edible plant or vegetable mostly found among the mix of vegetable salad because it has unique peppery flavor that is perfect for fresh salad. Not only the flavor of arugula that is unique but the shape of the leaves is also very unique, so it is not difficult to spot this healthy vegie in your salad. It has scientific name Eruca sativa from genus Eruca and family Brassicaceae, so arugula is closely related to kale and cauliflower. Don’t mistaken arugula with lettuce though if you’re not really familiar with arugula, it is so easy to spot them as lettuce.
Originally arugula was best known as part of Mediterranean’s herbs but now arugula is widely known as part of Italian’s cuisine. Right now, arugula has been widely known as vegetables with a lot of health benefits and it also has its own local name in each country. In countries like England, America and Australia, the term rocket is more common to be used which is derived from the word roquette in France.
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Nutritional Value of Arugula
Serving Size 100 grams
|Total Fats||1 g – 1%|
|Sodium||27 mg – 1%|
|Total Carbohydrate||4 g – 1%|
|– Dietary Fiber||2 g – 6%|
|– Sugar||2 g|
Arugula is packed with certain types of vitamins, minerals, antioxidants that offer a lot of benefits to human health. Most people prefer to consume arugula because of its unique taste without knowing that the health benefits of arugula are beyond its unique taste and shape.
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- Natural Source of Antioxidants
There are a lot of types of antioxidants and vitamin C and vitamin A found in arugula are offering you powerful antioxidants that are essential for your body metabolism and provide it a protection that required by your body.
- Fights Free Radicals Effectively
Today, avoiding free radicals are not an easy task. That’s why is important for you to make sure your body is fully protected from the harmful effects of free radicals. Arugula contains some properties that could help you fighting free radicals effectively.
- Contains Anticarcinogenic Properties to Fight Cancer
There are two potent anticarcinogenic properties found in arugula which are effective to fight cancer, they are indole 3 carbinol and sulforaphane. Besides that, arugula is also rich of antioxidants that are effective to fight free radicals which stimulate the development of cancerous cells in the first place.
- Prevent Tumor Cells Migration
Sometimes the biggest problem of tumor is not only the tumor itself but when the tumor has been removed; the possibility of cells migration after the removal is higher. Arugula contains properties that could prevent the cells migration to prevent new tumor to appear.
- Contains Anti-inflammatory Properties
What makes arugula as strong anti-inflammatory solution is because this healthy vegetable is so rich of omega 3 fatty acid and indole 3 carbinol. The combinations of those properties will give you solution to control inflammation.
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- Could Act as Anti-Viral Effect
Vitamin C and some antioxidants properties found in arugula is effective to fight the anti-viral effects. This condition is not going to endanger you but if you are not dealing with it well, fighting the infection could be a real battle.
- Goods for Heart
Vegetables that are rich of minerals are always good for heart and arugula is no exception. The minerals found in this green vegetable are enough to maintain the health of your cardiovascular system.
- Lowers Blood Pressure
Arugula is solution for those who are currently suffering hypertension because the high level of proteins found in arugula could help lowering blood pressure and controlling the level. The same things could be applied to those with cholesterol problem as well.
- Promotes Healthy Bones
It is a common knowledge that all foods or vegetables that are rich of calcium is great for your bones. Fortunately, arugula is not only rich of calcium but also containing vitamin K in relatively high amount. Those combinations will promote healthy bones, including strong teeth and nails.
- Solutions to Healthy Skin
The combinations of vitamin C and antioxidants found in arugula are the best natural solution to promote healthy skin and prevent some skin conditions like eczema, acnes and dull skin.
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- Could Prevent Premature Aging
Most people just don’t aware that the wrinkles in their face are not normal because it is caused by premature aging. There are a lot of factors that could cause this condition but whatever the factors are, consuming arugula could help you preventing it effectively.
- Prevents Degenerative Diseases
When it comes to degenerative diseases, most people will easily blame their old ages. The fact is healthy lifestyle since young age could give you healthy life during senior age. It doesn’t mean that when you’re old, you will be destined to suffer the degenerative diseases. Arugula contains antioxidants that could help you preventing it.
- Protects Your Artery
Blood clotting is not always bad but this ‘bad’ reputation is caused by how blood clots usually appear in the wrong place, like in the artery. Arugula contains vitamin K that will promote natural blood coagulant and at the same time protect your artery.
- Natural Solution to Healthy Eyesight
Surely you have known that for healthy eyesight what you need to do is consuming foods rich of vitamin A. Arugula is one of the vegetables which are so rich of vitamin A. Consume it regularly is not only giving you better eyesight but also preventing all kinds of conditions that related to vision problem in old ages.
- Protect Eyes from Cataract
As mentioned in the previous point, consuming arugula in regular basis since young age could prevent all kinds of eye conditions when you reach senior age because arugula is rich of vitamin A as well as omega 3 fatty acid. Well, since it is a tasty vegetable, why don’t you start putting it to your daily diet and enjoy all the benefits for the rest of your life?
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- Highly Recommended for Pregnant Women
During pregnancy, consuming foods rich of folate is highly recommended because it promotes the optimal development of fetus inside the womb especially in the first three semesters.
- Prevent Baby Born with Birth Defects
One of the factor that causes baby born with birth defect is when during pregnancy the fetus is not getting enough nutrients some the developments are not optimal. Folate contains in arugula could make sure optimal development of the fetus.
- Fights Depression Effectively
Depression is not an easy condition to deal with but at least omega 3 fatty acids and folate found in arugula could assist in reducing the symptoms of depression.
- Prevents Alzheimer
Just like depression, Alzheimer is kinds of diseases occur in your brain. When it comes to Alzheimer, the only solution to prevent is making sure that your brain is getting enough nutrients like omega 3 fatty acids and folate.
- Reduces the Risk of Cognitive Decline
Sometimes you cannot fight what time will take from you but it doesn’t mean you cannot slow down the process. Cognitive decline will be suffered by everyone in old ages but if folate contains in arugula could help you slowing down the process. So, folate is not only good for infant but also good for senior people.
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- Natural Energy Booster
What you need to boost your energy is not energy drink but as simple as making sure your body is getting enough oxygen. Oxygen is distributed by hemoglobin in red blood cells, so consuming foods rich of minerals that promote the production of red blood cells like arugula is the best solution available.
- Strong Detoxification
Consuming arugula regularly could help you flushing away all toxics from your body naturally because arugula contains strong detoxifications compounds that are essential for your body.
- Promotes Healthy Bowel Movement
Healthy bowel movement is essential for your metabolism, the slower the movement the slower your body metabolism as well. Arugula is rich of fiber that could promote healthy bowel movement.
- Good for Digestive System
Just by adding arugula to your salad, you are not only getting tasty food to consume but also able to deal with acute indigestion problem. Arugula is rich of fiber and it could help you digesting your meal in easier way.
- Promotes Cell Metabolism
The most important thing you should know about body metabolism is because cells are also experiencing the metabolism process. Vitamin B complex found in arugula is essential to the cells metabolism that could act as supporters in all kinds of different cell activities including energy production and the production of red blood cells.
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- Contains Aphrodisiac
What is aphrodisiac? For you who are not really familiar with this term, aphrodisiac is one of the natural properties that could boost your libido and improve your sex life. Studies have shown that aphrodisiac contained in arugula is enough to boost the testosterone level in men as well as the quality and quantity of the sperm.
- Low Calories Food
Surely you have realized that vegetables are considered to be low calories foods and arugula is no exception. However, some people thought that low calories foods are not as tasty as high calories food. To prove it wrong, why don’t you start mixing your salad with arugula and enjoy the peppery taste that will improve the flavor of your favorite salad.
- Good for Weight Loss
The problem with weight loss program is not how to do it but much more about how to control the hunger. What do you know about chlorophyll found in arugula? This compound is effective to suppress your appetite and control your hunger, that’s why mixing it with salad is not only improving the taste but give you reason to not overeating.
- Prevent Liver Damage
What’s so amazing about arugula is this green vegetable is not only tasty but also containing vitamin K. In this case, vitamin K is very healthy for liver, kidney as well as bladder because it could prevent the clog caused by excessive calcium in the blood stream and as the result you could prevent the possibility of liver damage.
- Hydrates Your Body
Most people thought that the only thing they could do to make sure their body is perfectly hydrated is by consuming water. Well, some foods that are rich of water could be used as the source as well and arugula is one of the vegetables that could hydrate your body as well.
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- Treats Osteoporosis
Many studies have proven that arugula is really great in preventing osteoporosis. However, how about those who have suffered this bone condition? Still, consuming arugula regularly is highly recommended even for those who have been diagnosed with this condition because calcium found in arugula will assist in slowing down the bone loss process.
- Immunity System Booster
There are some factors that make arugula a great immunity system booster. First, it contains high antioxidants, including vitamin A and vitamin C. Second, as strong detox solution, it is able to help you maintaining your metabolism from inside that will affect the improvement of immune system.
- Promotes the Production of White Blood Cells
One of the properties that are responsible to the production of white blood cells in your body is copper. You must have known that white blood cells are essential in proper blood clotting and arugula is also rich of minerals including copper.
- Essential to the Production of Red Blood Cells
Besides promoting the production of white blood cells, minerals found in arugula is also essential to promote the production of red blood cells.
- Optimizes the Mineral Absorption
Some people are not aware that sometimes the combination of food they consume is actually not good for the some nutrients absorption, such as mineral absorption. However, consuming arugula could optimize the mineral absorption and make sure your body will get enough minerals.
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- Natural Deodorant
Perhaps it is hard for you to believe that arugula is actually effective natural deodorant. Arugula is not only effective in helping you beating bad breath but also eliminating the body odor. Just by consuming it regularly, you could say goodbye to body odor for good due to chlorophyll compound found in this tasty vegetable.
- Prevent Electrolyte Imbalance
Health benefits of arugula, during a workout sometimes people are not really aware about a condition well known as electrolyte imbalance. What people care is only whether their body is dehydrated or not. That’s why adding arugula to your diet could provide your body enough electrolytes so you have enough stock during an intensive workout.
- Recommended Food for Diabetes
Do you know that eating arugula could help you preventing the sugar spike? Well, people with diabetic condition are better to consume arugula before the main course in order to prevent the spike or they could consume it along with the meal as well.
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Cautions of Arugula
When it comes to the bad effects of arugula, nothing you should worry about because as long as you consume it in proper amount, there is no direct effect you will suffer but some points below are important for you to know as well.
- Though the case of allergic after consuming arugula is rare but nothing that is wrong to be careful, especially those who show some allergic reaction after consuming vegetables that closely related to arugula like kale and cauliflower.
- Just like any other green vegetables, arugula also contains oxalic acid which is mostly associated with kidney stone. However, this kind of case only happens when you consume it in impossible large amount or consumed by those who already have kidney problem.
- The biggest treat from arugula is actually not from the properties contained in this healthy vegetable but how this green vegetable is cultivated. The use of herbicides and pesticides are the reasons why you should consume organic arugula.
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The unique thing about arugula is that the cleansing properties found in arugula could eliminate all the bad effects of herbicides and pesticides found in your body. There are many health benefits of arugula. However, it is still strongly recommended for you to purchase organic arugula because for all the benefits of arugula is best for you to consume it raw, especially for the chlorophyll properties. Unfortunately, in some countries, finding organic arugula is so hard and the available arugula is only the inorganic one. The tips is, before you consume inorganic arugula, you should make sure to rinse them throughly and then soak them in hot water for awhile to minimize whatever residues contained.