Ruccola

Thanks to its unique chemical composition, arugula is included in the top 20 healthiest vegetables. Its leaves contain almost no calories, but at the same time are an excellent source of many components necessary for health. It is an antioxidant vegetable that can protect against inflammation, heart disease, and even cancer. And considering how useful this plant is, then its appearance on the dining table is a real success for the body.

What is arugula

The homeland of arugula is considered to be the Mediterranean region, where the local population has been using this leafy vegetable for several centuries. In our latitudes, many consider arugula an exotic seasoning that came to us from Italy. But in fact, this plant was known even in Rus’. True, our ancestors called it a caterpillar (however, the Latin name of this salad vegetable also translates as “caterpillar”) and considered it a weed that served as food for birds and livestock.

Arugula (botanical name Eruca sativa) is a member of the Brassicaceae family. And this means that the list of her closest relatives includes various types of cabbage, radish and other healthy vegetables. This is a small annual plant up to 60 cm high with oblong green leaves. The first crop of the caterpillar can be harvested as early as 40 days after sowing. Its flowers are white with purple veins. Seeds are formed in small pods. Arugula is a picky plant, but it does not like direct sunlight, as well as frost.

A few centuries before our era, arugula, along with lettuce and chicory, was part of the traditional menu of the ancient Romans. In those distant times, people used greens and seeds of this vegetable with the same frequency. Then arugula served both as a daily food and as a medicinal plant. In Turkey, Lebanon, Syria, its seeds were used to flavor oils, and also as an effective potion against infertility, diseases of the digestive system and skin. But in India, arugula leaves were not eaten, but oil from the seeds of this plant was very popular there.

Interestingly, the caterpillar is mentioned in ancient religious texts, particularly in the Bible and the Talmud.

Nutritional Components

This outwardly unremarkable salad vegetable actually serves as a real storehouse of nutritional components. Arugula is rich in carotenoids, including zeaxanthin and lutein, which are considered the best eye vitamins.

Even more than vitamins, this plant contains isothiocyanates – amazing components created by nature. These substances have anti-inflammatory and anti-carcinogenic properties. Isothiocyanates can rightly be called magical compounds against aging.

Despite the very low calorie content, the vegetable contains a relatively high amount of protein and fiber. It is one of the best sources of vitamin K, as well as vitamins B, C, A, E, manganese, iron, zinc, potassium, magnesium, copper and calcium. By the way, these greens contain almost as much calcium as spinach. But unlike the latter, there are no oxalates in the caterpillar, which interfere with the absorption of minerals. Thus, arugula can be considered a more useful source of calcium than spinach, which is popular among many.

Influence on the body

Consumption of fruits and vegetables of all kinds has long been associated with improved health. Many studies have shown that regular intake of plant foods reduces the risk of many ailments, including obesity, diabetes, and cardiovascular disease. A diet containing fresh vegetables improves overall health and appearance. Arugula also has many health benefits. Below are some of them.

Protects against cancer

Like all cruciferous vegetables, caterpillar has an incredible ability to reduce the risk of cancer. The thing is that the cruciferous composition includes substances that neutralize the effects of free radicals. The antioxidants contained in the vegetable accelerate the elimination of toxins from the body, and also slow down the aging process.

Arugula, like many varieties of cabbage, contains a large amount of glucosinolates – substances that researchers say are key in the fight against cancer cells. ^[2]. These components react with the digestive enzyme myrosinase, resulting in the formation of new compounds – isothiocyanates, which have anti-cancer properties.

In arugula, scientists have found a high content of isothiocyanates, including sulforaphane and erucine. By the way, these same phytonutrients were found in kohlrabi and Beijing cabbage. They are what give cruciferous vegetables their special flavor. Sulforaphane is known to reduce the risk of melanoma, esophageal, pancreatic and prostate cancer. This substance also inhibits the activity of an enzyme that accelerates the growth of cancerous tumors. Studies have confirmed that isothiocyanates are able to neutralize dangerous carcinogens that cause DNA damage and cell mutation. ^[3]. In addition, isothiocyanates can slow down or completely stop the growth of a cancerous tumor. It is believed that thanks to this substance, arugula is able to effectively prevent malignant degeneration of cells.

In addition to these components, arugula contains chlorophyll, and, as scientific studies show, it blocks the carcinogenic effects of heterocyclic amines (they enter the body with food cooked in fat at high temperatures) ^[4].

Improves eyesight

It turns out that this green vegetable is no less useful for improving vision: it can protect the eyes from age-related changes. The carotenoids contained in arugula can prevent macular degeneration, which is one of the leading causes of blindness in older people. Lutein and zeaxanthin are essential for protecting the retina and cornea from ultraviolet radiation. Caterpillar is also a rich source of omega-3 fatty acids, which, with their antioxidant properties, protect the eyes from diseases, including cataracts.

Strengthens the heart

Arugula is very useful for strengthening blood vessels. In addition, this vegetable is effective in lowering cholesterol and homocysteine ​​levels, making it one of the most heart-healthy foods. These greens help prevent heart attacks and strokes, and the high content of potassium and magnesium helps control heart rhythms.

In addition, one serving of arugula provides almost a quarter of the recommended daily allowance of vitamin K. ^[1], making this vegetable ideal for the prevention of thrombosis.

Promotes bone mineralization

It is common knowledge that green leafy vegetables are excellent sources of calcium, and arugula is no exception. But researchers are talking about something else: vitamin K contributes to better absorption of calcium and protein. And in the composition of this plant, both calcium and vitamin K are contained in large quantities. Conclusion: this vegetable should become the main one for people prone to frequent fractures or suffering from osteoporosis.

Promotes weight loss

Probably, for effective weight loss there is nothing better than leafy vegetables. A serving of arugula is only 5 kcal, but at the same time it contains many minerals, vitamins, phytonutrients that the body of a person who follows a low-calorie diet needs. Another plus of arugula is its high fiber content. Thanks to this component, the feeling of satiety is maintained for a long time.

Improves digestion

Arugula is an alkaline food, which researchers say helps restore the body’s optimal pH levels. Why is it so important? The level of acidity directly affects the health of the digestive organs and the functioning of the immune system. In addition, greens belong to foods rich in fiber. And this substance is indispensable for the proper functioning of the intestines and the prevention of constipation.

Prevents the development of diabetes

As a rule, the caterpillar ends up on plates in the form of fresh greens. Meanwhile, researchers have determined that the seeds of this plant reduce the risk of diabetes, in particular, by maintaining a stable level of sugar (prevents the development of hyperglycemia) and increasing insulin sensitivity. ^[5]. And in the greenery of this plant, alpha-lipoic acid, a substance with antioxidant properties, was found. In addition, this component is also able to lower glucose levels, increase the body’s sensitivity to insulin and prevent neuropathy in people with diabetes.

Improves skin condition

Arugula extract is also considered beneficial for the prevention and treatment of skin diseases. In Chinese medicine, this plant has been used for centuries to treat eczema and psoriasis. A menu rich in arugula improves the skin’s resistance to UV radiation and also slows down the signs of skin aging. Cosmetologists have noticed that caterpillar juice improves the color of the epidermis and treats acne.

Aphrodisiac Vegetable

Ancient Egyptians and Romans considered arugula to be an aphrodisiac. Thousands of years ago, they noticed that eating these greens improves erections. These properties of the plant were mentioned by the ancient Roman poet Virgil ^[6]. As modern scientific experiments confirm, the caterpillar improves blood circulation and cleanses the body of toxins, which in turn, of course, has a beneficial effect on male strength. And studies in mice have shown that arugula extract increases testosterone production. ^[7].

Removes unpleasant odor

Thanks to chlorophyll, arugula can serve as a natural deodorant. And interestingly, it not only masks an unpleasant odor, but destroys the bacteria that cause it. For this reason, to eliminate stale breath, it is enough to eat a few leaves of this plant. And eating large portions of the vegetable can affect your whole body odor. By the way, in ancient times, folk healers used arugula juice to wash purulent wounds in order to get rid of an unpleasant odor.

Potential harm to health

Arugula is a healthy product, but in some cases it can be potentially hazardous to health.

First of all, this applies to people taking medications that thin the blood (for example, Warfarin). Against the background of drugs from this group, vitamin K, which affects blood clotting, is not the most desirable. Namely, this component is found in large quantities in arugula. The second danger of a vegetable may be associated with improper cultivation or storage (using chemicals). Caterpillar juice can accumulate dangerous substances contained in the soil. In addition, the spicy taste of greens can cause throat irritation in some people, and swelling, abdominal cramps and indigestion can occur in people with allergies. It is undesirable to abuse this vegetable for people with diseased kidneys, gastritis, accompanied by increased acidity of the stomach, gout ^[8].

How to choose arugula

The taste of arugula is difficult to confuse with other plants. This herb has a peppery flavor that provides a natural cooling effect for the body. It is the young plant that is considered the most delicious and healthy and does not have a bitter aftertaste, unlike older leaves.

It is important to choose fresh leaves that are bright green in color, free of spots and damage. It is advisable to use greens within a few days after purchase, as they quickly wither. To keep the caterpillar fresh, you can store it in the refrigerator, after wrapping it in damp paper.

By the way, you can grow this greenery not only in greenhouses and open beds, but also at home on the windowsill and balcony. Arugula is a picky plant. Three hours of sunlight a day is enough for her to give tasty and juicy greens.

Use in cooking

In cooking, arugula can be used like parsley or cilantro. It remains delicious both fresh and boiled. It goes well with other vegetables, pasta, soups, casseroles, omelettes, sauces, sandwiches, cold appetizers. The taste of arugula is well emphasized by tomatoes, balsamic vinegar, olive oil, cheese, garlic. In many recipes, spinach, chard or watercress can be substituted for arugula without prejudice for a more flavorful and spicy dish. Salads from this vegetable go well with meat and fish. And in Slovenia, for example, arugula is traditionally served with boiled potatoes or cheese, and is also used to make soups. Italians traditionally combine these greens with parmesan.

Arugula Salad

To prepare this snack, you will need arugula, beets, goat cheese, walnuts, a little lemon juice and coconut oil, a spoonful of honey, black pepper and sea salt. Cool the boiled beets, peel and cut into small slices. Add the rest of the ingredients, mix.

Use in cosmetology

The composition of this plant contains many components that are beneficial for the skin and hair. In addition to antioxidant vitamins that rejuvenate the skin and restore hair, arugula contains the substance diindolylmethane. This component is well known in cosmetology, as it is used to treat warts and papillomas. Plant juice moisturizes and tightens the skin, evens out its tone, removes dark spots and spider veins, soothes irritation and inflammation, and moisturizes flaky areas.

For hair, in addition to juice, arugula oil is also useful. It strengthens curls, stimulates their growth, treats dandruff. Caterpillar-based masks are useful for hair damaged by paint or the sun.

Mask for the face

Mix in a blender a bunch of fresh arugula, a little milk and a teaspoon of honey. The resulting slurry is slightly warmed up in a water bath and applied evenly on the skin of the face. After 10 minutes rinse with warm water.

Arugula is a tasty and healthy vegetable. However, this greens not only gives your favorite salads an unusual taste, it supplies the body with many useful substances. Not without reason, for many centuries, gourmets of the Mediterranean carefully monitor that arugula is always on their tables. It’s time to adopt this tradition and us.

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