Arugula is the elixir that gives flavor to life

Leafy green vegetables are the basis of most salads that are good for the body. Nowadays, arugula has gained particular popularity - this is a fragrant spicy green herb that gives a special taste to any dish.

Arugula (eruca sativa, rocket salad) came to us from the Mediterranean and belongs to the cruciferous family. Arugula has long been used in Italian and Greek cuisines. The taste of arugula is spicy, peppery, and slightly nutty. For this reason, it is usually mixed with other salad vegetables such as spinach or spring mix. Today, the product can always be found on store shelves all year round, but its season falls on early spring and autumn.

Very often arugula leaves are harvested while they are still small and tender. As a rule, they have a milder taste and do not have the richness that is inherent in full-sized arugula leaves. This type of the plant is also called baby arugula, it is suitable for those who do not like the burning taste of mature leaves.

According to the medical portal WebMD, arugula is very healthy as it contains many vitamins and minerals.

An equally interesting fact is that during the time of the ancient Roman Empire, arugula was used as an aphrodisiac, love potions were prepared from it, and the Romans also believed that drinking arugula leaves brings good luck.

A March 2013 study by the researchers from University Al-Nahrian found that arugula leafy green extracts are rich in micronutrients and antioxidants essential for sexual health. The experiment was carried out on mice and found that after adding arugula to the diet, the mice had an increase in testosterone levels and sperm activity. 

Health benefits of arugula

•  Reduces the risk of developing cancer

Arugula contains glucosinolates. These natural compounds, which give arugula its bitter taste and strong odor, are protective against certain types of cancer: breast, prostate, lung, and colon. A 2015 study entitled The Epigenetik Impact of Cruciferous Vegetables on Cancer Prevention proves that cruciferous vegetables contain chemical compounds such as sulforaphane (SFN) and indole-3-carbinol (I3C) that can inhibit enzymes involved in cancer progression.

•  Benefits for the musculoskeletal system

Arugula is an excellent source of calcium and vitamin K, which play an important role in improving bone health and preventing osteoporosis.

•  Source of fiber

Eating arugula regularly can help lose weight. This plant is extremely low in calories, but rich in fiber, water, and nutrients. These properties also help regulate blood glucose levels, which may reduce resistance to stroke.

•  Improves heart health

A 2017 study published in the International Journal of Epidemiology found that consumption of fruits and vegetables, including arugula, was associated with a reduced risk of cardiovascular disease. High blood pressure increases the risk of a heart attack, but calcium, magnesium, and potassium found in arugula help keep blood pressure at normal levels.

Application

Most often, arugula is served raw in salads, along with other greens, and is often used in combination with spinach, although these are completely different plants. Spinach belongs to the amaranth family (beets and quinoa). As a rule, it is very mild in taste with a slight sweetness, which contrasts sharply with the burning taste of arugula. According to Harvard Health Publishing, these two products are quite different in composition. For example, compared to arugula, spinach contains almost 12 times more vitamin A, six times more vitamin C, and 13 times more vitamin K.

Arugula can also be used in pesto, sandwiches, pizza, and pasta. The leaves can be fried to help soften the flavor and then added to soup or simply served on their own. The peppery flavor of arugula pairs well with tart citrus or rich cheese dishes. In addition, chlorophyll, which is part of it, helps fight bad breath.

Arugula Substitutes

Watercress is another leafy cruciferous plant that makes a great substitute for arugula as it has a similar peppery flavor. As substitutes, you can use dandelion greens, mixed salad, baby spinach and cabbage, but you should consider the taste, as they do not have such a sharp mustard flavor as arugula.

“Healthy eating is a good opportunity to enrich life by experimenting with different foods from different cultures, origins, and different ways of cooking,” the WHO said in a statement.

Salads can be a great way to experiment with new ingredients! After all, both in the heat of summer and on a frosty day, sometimes you really want to treat yourself to a delicious and special dish! The spicy and rich taste of arugula cannot leave almost anyone indifferent! These leaves go well with both meat and seafood. Everyone will be able to choose their favorite dish and thus diversify their diet.