Useful properties of arugula. Arugula: beneficial properties, contraindications, benefits and harms

This aromatic herb is very popular among culinary specialists. It belongs to the cruciferous family, that is, it is related to mustard, horseradish, radishes and cabbage. Of course, this is arugula, the beneficial properties of which are worth learning more about. After all, its greens are not only tasty, but also valuable for health. What will be the benefit of it? Are there any contraindications for use, is it possible to cause harm to the human body?

Although arugula belongs to the cruciferous family, it is familiar to many housewives as a very aromatic salad. Different parts are used: leaves, flowers, and seeds. From the latter, oil with the most valuable properties is squeezed out. It will also have great health benefits if you use the product competently. Otherwise, harm is possible, especially if there are contraindications.

The special aroma and taste properties made this herb especially popular among Italians and all residents of the Mediterranean. It’s hard to imagine a salad, pizza or risotto without arugula. It should be noted that arugula has a specific taste, and sometimes it can be harmful if there are contraindications to its use. And yet, she is held in high esteem.

But it’s worth returning to the main question: what are the benefits of this plant for the body? The herb is valuable because it contains vitamins A and B, C and E. There are also many other useful substances: zinc and magnesium, selenium and sodium, copper and phosphorus, iron and manganese.

Many women are not interested in the benefits, harms and contraindications, but in the calorie content of the product. And arugula pleasantly pleases with its properties. Because there are only about 25 calories per 100 grams of weed.

What exactly will be the health and body benefits if you add this famous salad to your diet? Recipes with the addition of such a plant are worth mastering if there are people in the family with problems in the gastrointestinal tract. Arugula has an excellent effect on digestion, regulating its process. In addition, its properties benefit nursing mothers: the plant is lactogenic.

There will be no harm from the plant for colds and respiratory tract ailments. On the contrary, a dish with it will help with expectoration. The herb also has diuretic properties. It also destroys pathogens and increases hemoglobin levels.

Both the leaves of the plant and its oil benefit the immune system. By mastering recipes with the addition of aromatic leaves, you can improve your water-salt metabolism and lower your blood sugar levels. If there are no contraindications, arugula will only be beneficial for vein diseases. It is considered a prophylactic agent that prevents cancer.

Before you rush to prepare arugula for the winter, you should make sure there are no contraindications to its use. In rare cases, the plant can cause harm. And first of all, this applies to those who have a personal intolerance to this weed.

You need to use the product carefully if you have gastritis if your gastric juice is highly acidic. It is necessary to monitor the body's reactions in case of colitis, liver and kidney diseases. It cannot be unequivocally considered that these are contraindications to the use of arugula. But its excessive use can cause harm to such patients.

Although weed helps breastfeeding mothers produce milk, it should be used sparingly and carefully during breastfeeding. This advice is also relevant for pregnant women. But in general, it is believed that all these contraindications are conditional. Because there will be harm to a healthy person if the product is openly abused.

Having learned how valuable arugula is and its beneficial properties, it is important to be able to use it for yourself. For example, nutritionists strongly recommend the use of weed for those who adhere to dietary restrictions. Since it will help maintain your ability to work, fill you with energy, and supply a lot of valuable substances to the body.

But the plant oil can not only be taken internally: hair masks are made from it. This product strengthens their structure. By nourishing the roots, the oil prevents early baldness. Also based on it, compositions are made to solve problems with potency. These are quite simple recipes - the main thing is to use 3 teaspoons of arugula oil per day, and it will be beneficial.

Delicious dishes and preparation of vitamin plants

Arugula can be eaten with fish and meat, legumes and leafy vegetables. It is added fresh to the diet and subjected to heat treatment. To preserve the maximum of valuable substances contained in the leaves, it is better to prepare a salad from them. But for variety, you can try desserts, pizza, and plant-based sauces.

Arugula will only be beneficial if you choose it correctly when purchasing. The grass should be lush and green. When the leaves have wilted and turned yellow, they may not be harmful. But the taste will suffer. In order not to be afraid of contraindications, it is better to choose a large-leaved plant. It has less bitterness, and therefore can be eaten by almost everyone without exception.

While it's summer outside, arugula can be stored for several days in the refrigerator, dipping the petioles into water. It will retain valuable substances for exactly 6 days, and therefore the body will only benefit from it and no harm. If you need to prepare a plant for the winter, you need to remember a few rules.

First of all, only the best leaves should be used for harvesting - green, juicy, without wormholes. They are frozen and dried for the winter. The second option is preferable: this way valuable properties are preserved. But in any case, the product must be prepared: washed and dried from water.

Next, the leaves can be laid out on a baking sheet in one layer and dried for 5-7 days in a dry, dark place. Or send them in a separate bag to the freezer. In the first case, arugula will be stored for about a year without losing its properties. There will be no harm from it unless there are contraindications to taking it. But in the freezer, weed lasts for about six months.

Finally, we suggest preparing a delicious salad with the addition of arugula. There are very interesting recipes that are worth experimenting with while studying the delicious photos. We found a simple and proven option. You will need the following products:

1 chicken breast.
2 fresh tomatoes.
2 cucumbers.
A bunch of arugula.;
Dill (other herbs to taste).
Olive oil (for dressing).
1 clove of garlic;
Salt, spices to taste.

First, cut the chicken into long strips and fry in your favorite spices. Then chop the cucumbers and tomatoes. Combine the vegetables with the chicken, tear the dill and arugula, sprinkle the salad with herbs. Grind a clove of garlic and combine it with olive oil: then the most valuable properties of these ingredients will be revealed in the treat.

Having seasoned the dish, we rush to serve the beautiful salad to the table. Your loved ones will certainly appreciate the expressive aroma and piquant taste. The hostess will be glad that arugula will benefit everyone due to its valuable properties. It is only important to make sure that no one at home has any contraindications, so that there is no harm to the body.

Arugula has a bitter, nutty taste and nutritional content. It is a source of calcium, iron and vitamins A, C and K. The young leaves of the plant are eaten raw.

Arugula was used as a powerful aphrodisiac during the ancient civilization of Rome. Some Romans ate it simply “for good luck.”

Now the leafy vegetable is added to salads, and the seeds are used to extract oil, which is used in cooking and medicine.

Composition and calorie content of arugula

Arugula contains a lot of fiber, minerals and vitamins. It is low in sugar and fat, but has many useful elements:

Calorie content of arugula – 25 kcal per 100 g.

The beneficial properties of arugula include reducing the development of heart disease, diabetes and cancer. Arugula is useful for the body as a remedy for obesity and for strengthening the immune system.

For bones and muscles

Vitamin K is important for bone health because it supplies calcium to the bones and teeth. The product contains 8 times more calcium than iceberg lettuce. Arugula improves oxygenation of muscles during exercise. Greens also prevent the development of osteoporosis.

For the heart and blood vessels

Eating arugula lowers blood pressure.

For nerves and brain

The vegetable protects the aging brain from cognitive decline because it contains B vitamins. In older people, a lack of folic acid leads to decreased cognitive ability.

For eyes

Arugula is high in vitamin A, which is important for eye health.

For the gastrointestinal tract

The plant is rich in chlorophyll, which prevents liver damage. Arugula cleanses the body thanks to fiber, which normalizes intestinal motility.

Arugula will help you quickly freshen your breath - you just need to chew a leaf of the vegetable.

For the reproductive system

For skin

Vitamin A improves skin condition. Arugula prevents aging, which is why it is popular among women.

For immunity

Arugula for pregnant women

Full development of the embryo is impossible without folic acid. Its deficiency causes disruption of the formation of the spine and neural tube in the fetus. Pregnant women should include this healthy leafy vegetable in their diet.

Arugula for diabetes

Thanks to alpha lipoic acid, arugula lowers glucose levels, improves insulin sensitivity, and prevents nerve damage in diabetics.

Harm and contraindications of arugula

Contraindications to the use of arugula are individual intolerance to the components and an allergic reaction.

If you are taking medications for your cardiovascular system, you may need to stop eating arugula. Check with your doctor for this information.

The harm of the vegetable is associated with its ability to accumulate arsenic from soil contaminated with pesticides.

How to choose arugula

Choosing arugula is similar to the principles of choosing other types of green vegetables: rich color, good condition of leaves, absence of damaged and yellow areas.

The older and larger the leaves of the vegetable, the more bitter their taste.

How to store arugula

The optimal temperature and shelf life of freshly picked greens is considered to be 5 ± 1 ° C for 13-16 days. Under such conditions, the content of vitamin C and provitamin A is maintained.

Greens can be frozen - this increases the phenol content. Frozen arugula can be stored for 1 year.

There are probably no people among us who have not heard about the benefits of greens - it cleanses our body, removes waste products, neutralizes the effects of carcinogens, improves immunity, rejuvenates, helps fight excess weight and is simply good for health.

Take, for example, arugula (arugula), a biennial plant of the cruciferous family. In Europe it is known under different names - indau, arugula, rocket, eruka... Essentially, it is a salad that has a spicy taste and is a little reminiscent of sorrel.

Rucola has been known to man since time immemorial. Thus, the ancient Greeks used it as an aphrodisiac - a product that increases libido. In Rus', arugula was used as feed for livestock.

Useful properties of arugula

Arugula is a product that is undoubtedly good for health.

Arugula boasts a rich composition: it contains vitamins E, C, A, K and B, sodium, zinc, magnesium, copper, phosphorus, iron, selenium, manganese and sodium. Arugula is also low-calorie - there are only 25 calories per 100 grams of greens, which makes it a very useful product for weight loss. In addition, arugula contains a lot of fiber, which makes a person feel full faster.

Eating arugula has a positive effect on the gastrointestinal tract and digestive processes. This plant also has lactogenic, diuretic and expectorant properties. Arugula helps fight viruses and bacteria, strengthens the immune system and increases the level of hemoglobin in the blood, reduces blood sugar, is considered a preventative against cancer and regulates water-salt metabolism in the body. Experts recommend eating arugula for people with high blood pressure.

Thus, arugula has many medicinal properties. Thus, it protects and strengthens the gastric walls, and is suitable for feeding patients with gastritis and/or stomach ulcers.

It is known that American doctors have invented an effective method of treating peptic ulcers, based on the consumption of this undoubtedly useful plant.

Mustard oil from arugula in cooking, cosmetology and medicine

The oil obtained from arugula is used to season vegetable salads and as a hair treatment. This oil strengthens hair and prevents hair loss. There are many recipes for masks with arugula oil. Here’s a recipe for one of them: rub two teaspoons of arugula oil into your hair, wrap your head in a towel (you can put on a plastic cap) and go to bed. In the morning, wash your hair with shampoo.

Arugula oil is also used to solve “male” problems: daily dose - 3 tsp. arugula oil per day.

As you can see, arugula oil is no less useful than the plant itself, and is effective both when taken internally and when used externally.

Arugula in cooking

Arugula greens can be eaten fresh or added to other dishes. It goes well with seafood, fish, meat, and herbs. Arugula is added to soups, salads, vegetable side dishes, and a spicy mustard is prepared from the seeds of this plant.

Do you want to surprise your guests with an unusual dish? Make them some arugula salad!

Recipe for Caesar salad with arugula

To prepare 2 servings of salad you will need the following ingredients:

2 pieces of chicken fillet;
10 pieces. cherry tomatoes;
8 stalks of arugula;
6 slices of white bread;
Caesar sauce;
150 gr. grated parmesan;
1 PC. lettuce;
seasoning for chicken.

Approximate cooking time is 35 minutes.

Cut the lettuce and arugula into strips, and the tomatoes in half.
Cut the peeled white bread into cubes.
Heat a frying pan, pour a little sunflower oil, fry the bread.
Cut the chicken fillet into cubes, season it and fry it in a pan.
Mix lettuce, tomatoes, arugula and chicken, season with Caesar dressing and place on a plate, garnish with croutons and grated Parmesan.

Spreading arugula

An inconspicuous-looking weed with carved leaves grows on all continents except icy Antarctica. In Eurasia, you can find up to 90 types of arugula. “Favorite places” for arugula are sandy soils near roads and rocky slopes. This amazing plant has been cultivated for a long time, however, arugula can still be found wild in Asia, Europe, and North Africa. In Central Europe, North America, Asia, and the Mediterranean, aromatic arugula has long become a garden crop.

History information about arugula

Arugula or arugula originated in ancient Rome, where it was used as a spice. The rich taste and piquant pungency of the plant, the beneficial properties of arugula have become widely used by chefs from all over the world, especially Italians. Young leaves and shoots of spicy arugula are added to food, and the seeds are used as a base for making oil and mustard. In Slovenia, arugula is added to cheese pasties, and in the Caucasus, young shoots of a freshly picked plant are often eaten.

Arugula– an integral component of various salads, pastries, pasta, pizza, vegetable additives in meat dishes. Arugula is considered an aphrodisiac, so it is often added to dishes on the eve of a romantic date. Until the twentieth century, arugula was collected in the wild, without particularly going into the study of the plant. Indian medicine has long used the beneficial properties of arugula, using the plant as a remedy against skin abscesses.

Useful properties of arugula

By eating arugula regularly, you can greatly strengthen your own immunity. The beneficial properties of arugula have a beneficial effect on our body:

Gastrointestinal stimulation
Improved metabolism
Strengthening the walls of blood vessels
Increased hemoglobin levels
Reduction of salt deposits
Reducing cholesterol levels
Strengthening the nervous and immune systems
Prevention of cancer

Arugula has a diuretic, antioxidant and antibacterial effect. This healing and tasty plant is recommended to be included in the diet of overweight people and diabetics. Traditional medicine recommends using the beneficial properties of arugula in the treatment of ulcers, removing freckles and calluses. One serving of arugula salad before dinner is an excellent means of controlling a person’s weight. Fiber, which is quite abundant in the plant, will create a feeling of fullness for a long time.

Arugula contraindications

Like any other product, arugula has both beneficial properties and contraindications. Pregnant women should be careful when using the spice, since, like parsley, arugula can provoke uterine contractions and even cause premature labor. Eating arugula can cause individual intolerance. Then the body reacts to the product with the appearance of a rash, diarrhea, and intoxication of the body. Another contraindication for arugula is urolithiasis: the spice can cause an exacerbation of the disease.

Dishes with the addition of arugula

The spice is mainly added to salads: it should be noted that arugula goes well with mushrooms, tomatoes, pine nuts, and Parmesan. Arugula salad is seasoned with olive oil. To make the most of the beneficial properties of arugula, the plant is eaten immediately after preparing the dish. If you put arugula in advance, the leaves will release juice and become “porridge”. Large spice leaves are torn by hand, as chopping with a knife will leave a trace of rust on the cut.

Aromatic arugula is also an original side dish for fish or meat dishes. Crushed spice leaves can be added to cold snacks, cottage cheese, and potatoes. The seasoning will add piquancy to first courses and stewed vegetables.

Composition of arugula

Any product must have beneficial properties in order to become the main ingredient of the menu. What are the benefits of arugula? In addition to its pleasant tart taste, arugula boasts a huge list of beneficial substances.

Arugula salad, a little popular among us, has a delicate spicy-piquant taste, contains many nutrients, and brings many benefits to the human body. This salad, with delicate small leaves, has many beneficial properties, is filled with a number of valuable vitamins and minerals and can improve metabolism, normalize blood pressure and much more.

Arugula descriptions

Arugula belongs to the cruciferous family, like cabbage, radishes, mustard and others. This annual herbaceous plant with the scientific name Eruca Sativa belongs to the species of the genus Indau. In the wild, it is widely distributed in the northern part of the African continent, in Asia from its small to middle part, including India. On the European continent, the main growing area is the Mediterranean at an altitude of 800 meters above sea level. On the territory of our country, arugula can be found in the Caucasus.

Today, arugula, or, as we also call it, caterpillar, is grown as a cultivated plant all over the world. The life cycle of arugula is very short; it is sown in the spring with the onset of warm days. During the season, you can cut healthy greens several times over the course of several weeks. This salad is grown in greenhouses, indoor pots and containers. It is very unpretentious and does not require a lot of sunlight, which is why it is loved by many gardeners.

Useful properties of arugula and composition

Leafy green vegetables are very delicate foods. Therefore, except in rare cases, they are eaten fresh. This means that all the nutrients contained in them enter the body in full. All these statements apply to arugula.

The leaves of this lettuce consist of 91 percent water. They contain protein, carbohydrates, fiber and other beneficial nutrients.

The vitamin composition is represented by vitamin C, A, E, B vitamins, vitamin K.

Among the minerals it is necessary to highlight iron, zinc, sodium, manganese, phosphorus. See the table below for the detailed composition of arugula.

Arugula contains tannins, glycosides, and flavonoids. Of particular value are arugula seeds from which arugula oil is obtained.

They contain a number of fatty oils: erucic, linoleic, oleic, linolenic and others. Essential oils, steroids, flavonoids and alkaloids are present.

One small bunch of lettuce, weighing about 40 grams, is capable of giving the human body 20 percent of vitamin A, 8 percent of vitamin C, more than 50 percent of vitamin K from the daily intake. And all this with a minimum calorie content of the product, which in 100 grams is only about 25 calories.

Since lettuce contains a large amount of flavonoids, this has a positive effect on the walls of blood vessels. Minerals improve blood composition and can increase hemoglobin levels in the blood.

Due to the presence of potassium, arugula is able to influence the regulation of water in the body's cells, which is useful for high blood pressure and helps remove cholesterol.

It is impossible not to note its beneficial properties on digestion. Fiber, which is contained in salad, significantly improves the digestion process and metabolic processes in the body. Vitamins have a beneficial effect on the immune system.

Rich in vitamins and minerals, arugula with minimal calorie content is an indispensable product for those who want to lose excess weight.

The benefits of arugula for the body

Eating fresh vegetables and fruits has long been associated with a healthy diet and reducing the risk of many diseases. Including more non-processed foods in your diet can significantly reduce the risk of diseases such as obesity, cardiovascular disease, oncology, and diabetes. Arugula is no exception in this regard. After all, apart from rare cases, it is eaten fresh, added to salads and sandwiches.

The main benefit that can be obtained from consuming arugula is improving the functioning of the digestive system. It improves the secretion of gastric juice, which in turn promotes better absorption of nutrients and metabolic processes. Arugula can prevent the occurrence of gastric ulcers, promotes the healing of the gastric mucosa, which speeds up the healing process of ulcers.

Arugula is a good diuretic and has mild diuretic properties. A decoction of the leaves of the plant can be drunk as a diuretic.

Arugula is also useful for diabetes. Due to its low calorie content and high amount of nutrients, it can significantly reduce the risk of obesity, which often affects people with diabetes. Doctors recommend including at least a few lettuce leaves every day.

Arugula can help prevent cancer. It contains a number of antioxidant compounds that suppress free radicals.

Including arugula in your menu will allow you to:

Improve the condition of blood vessels;

Increase the level of hemoglobin in the blood;

Improve liver function;

Strengthen the immune system and nervous system;

Increase resistance to seasonal allergies;

Improve lactation in breastfeeding women.

Arugula is beneficial not only as a food product. It is good for skin and hair. The juice of the plant can reduce skin pigmentation and get rid of calluses. A decoction of seeds in the form of lotions is used to resolve bruises and accelerate wound healing.

Arugula oil has good antiseptic properties and helps strengthen hair follicles.

Even the ancient Romans and Greeks considered arugula an aphrodisiac. There are references to this in the manuscripts of Ovid and Discorides. A recipe that can increase potency has survived to this day. To do this, chop 100 grams of arugula and mix with pepper and honey, taking 10 grams of each. Take one teaspoon of this mixture in the morning.

Eating arugula salad can be considered a true source of health, which will help solve a number of health problems and generally tone up the body.

Possible harm of arugula

Arugula, as a healthy food product, has virtually no contraindications. The harm from consuming this salad plant is also minimal.

It may cause individual intolerance in some people. But such cases are very rare.

There is no need to get carried away with arugula for those who have high stomach acidity, as it increases the production of gastric juice.

Since arugula contains a high percentage of vitamin K, those with increased blood clotting should be careful and exclude it from their diet when taking blood thinning medications.

Another possible harm may come from the accumulation of plant nitrates in the plant. Use caution if you take certain heart medications, such as nitroglycerin, angina medications.

In general, nutrition should be varied, and no matter how healthy a certain product is, you don’t need to focus only on it.

Where to add and how to cook arugula

Arugula can be added to many dishes. It is good as an addition to any side dish of meat and fish dishes. They make sandwiches and salads with it. Pairs well with cottage cheese and soft cheese.

It is added to omelettes, pizza, soups, and various cold appetizers.

In Italy, young lettuce leaves are added when preparing pesto, replacing part of the basil with them.

Beautiful carved arugula leaves can decorate any dish, and its spicy bite will add a special twist.

How to select and store

When buying arugula salad, first of all you need to pay attention to its quality. There should not be any spoiled or rotten ones. This arugula has been on the store shelf for a long time.

It is best to buy arugula in pots in which it was grown in a greenhouse.

It should be stored in the refrigerator in the vegetable compartment. Before storing, it is better to sort out the purchased salad, remove wilted leaves and rough stems and rinse with cold water.

Dry with a paper towel and place in a container with a lid.

The shelf life of arugula is no more than 2-3 days.

You can freeze the leaves by first washing them and drying them well. Store in freezer bags or a container with a lid.

Before freezing, the leaves can be torn by hand or quickly chopped in a blender. It is better to freeze the crushed leaves in small portions, pouring the puree into an ice tray. You can cook an omelet with this arugula or add it to sauce or soup.

Table of nutritional value of arugula per 100 grams of product

About the beneficial properties of arugula and how it is useful, watch this video