Fans of Italian cuisine are most likely familiar with such a plant as arugula. It is often added to salads, pizza, and other dishes. And it is not for nothing that it has acquired the name “Italian dandelion”, as it is an integral part of the national cuisine of this country. In our area, this green can be easily bought in a supermarket. But before you eat it, we suggest that you get acquainted with the benefits and harms of arugula for women and men.
Arugula is also called “indau” and “eruka”. It is worth noting that this plant belongs to the Cabbage family. It can be found wild in Central and southern Europe, as well as in Northern Africa. It also grows in Asia and India. Arugula is grown in large quantities in Italy, Venice, and other places. The plant is unpretentious, so it is not so difficult to grow it.
The taste of arugula is special, it has a slight sourness, slightly spicy and sharp. Some people like this herb like a nut, while others like pepper or mustard. You can eat not only leaves, but also the stems of this plant. And its seeds are used to extract oil, which is used not only in cooking, but also in medicine and cosmetology.
Composition and properties of arugula
First of all, I would like to note that arugula is low in calories. There are only 25 calories in 100 g of this plant. As for the nutritional value, the composition of this product is:
- 2.6 g of protein — 5.6% of the daily value;
- 0.7 g of fat-1.2%;
- 2.1 carbohydrates-0.8%.
Thanks to this, arugula can be used as one of the components of a dietary diet.
As in other greens, arugula contains a large amount of vitamin K. In a hundred-gram bundle of this component is 90.5% of the daily norm for a person.
This herb contains vitamin A (beta-carotene). Its amount is 28.5% of the daily norm for a person.
In smaller quantities, there are:
- Folic acid (B9) – 24.3% of the human norm;
- Ascorbic acid (C) – 21.4%;
- Pantothenic acid (B5) – 8.8%.
Did you know that: arugula contains a lot of lutein-a special pigment that is not produced by the body, but gets inside only with food and vitamin supplements. This component together with zeaxanthin (100 g of the product contains 59.3% of the daily value) plays a crucial role in maintaining vision. The useful properties of these elements were studied by scientists, which led to the conclusion that, working together, lutein and zeaxanthin can protect the eyes from cataracts.
As for the mineral composition, the young leaves of arugula contain iodine (11% of the daily value), which is not so common in plants that we take in food.
Arugula is also rich in such macro-and microelements:
- Vanadium-99.5% (this element is necessary for the heart muscle, liver, and is involved in the development of bone tissue);
- Boron — 56.3% (needed to improve bone structure, improve brain and nervous system function, and prevent loss of magnesium and calcium through the kidneys);
- Silicon — 38.3% (necessary for the cardiovascular system, stimulates the growth and strengthening of bones).
Composed of arugula is also:
- Sulfur (178 mg);
- Cobalt (1.6 micrograms);
- Manganese (320 mcg);
- Potassium (369 mg);
- Calcium (160 mg);
- Chromium (6.7 mcg);
- Magnesium (47 mg);
- Iron (1.46 mg).
In 100 g of this herb, 16% of the daily value of omega-3 polyunsaturated acids is present.
What is useful arugula for the health of women and men
The use of arugula is great. It has a positive effect on almost all body functions. Here are just a few points:
- Arugula is necessary for the liver. It, like other greens, neutralizes the compounds of heavy metals and contributes to the better outflow of bile, so that there is a natural cleaning of this organ and the removal of undesirable substances from the body.
- This is a great tool for losing weight and maintaining optimal weight.
- Arugula has long been used in cosmetics. It is added to moisturizers, shampoos and shower gels.
- The ancient Romans considered this herb an aphrodisiac. And in our time, its influence on the strengthening of sexual desire and treatment of impotence has been noticed. So arugula is especially valuable for men.
- Thanks to vitamin C, this green strengthens the immune system and is an excellent preventive remedy for colds.
- Arugula contains substances that help fight cancer, as well as the papilloma virus.
- Vitamin K, which is in the composition, contributes to blood clotting, and this, in turn, accelerates wound healing. Arugula can heal wounds on the walls of the stomach, so it is used as a means to fight ulcers.
- This herb lowers blood sugar, which means it can be used by people with diabetes.
- Useful arugula for the skin. Regular use of it helps to get rid of acne and age spots, increase elasticity and moisturize.
- For women, such greens are especially useful, since the vitamins and minerals contained in them help to relieve nervous tension during hormonal surges. In addition, arugula is useful during lactation, as it can enhance the formation of breast milk.
Harm of arugula and contraindications to its use
Аrugula can cause harm to the body if you have an individual intolerance to this herb. However, in addition to this, there are several situations in which it should be taken with extreme caution. Here are some of them:
- During pregnancy — it can cause an allergic reaction, both in the mother and the child, as well as a strong muscle spasm, which will lead to increased uterine tone and even a miscarriage.
- With increased clotting and thick blood — vitamin K can neutralize the effect of diluting drugs and promote the formation of blood clots.
- With an excess of iodine in the body.
- With high acidity and urolithiasis.
So, after learning how useful arugula is, and in what situations it can cause harm, did you want to try this miracle herb? With the onset of the cold season, it will make up for the lack of necessary vitamins and minerals.