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As in other
greens, arugula is one of very low calorie vegetable. 100 g of fresh leaves
provides just 25 calories. Nonetheless, it has many vital phytochemicals,
anti-oxidants, vitamins, and minerals that can immensely benefit health.
Rocket salad is
rich source of certain phytochemicals such as indoles, thiocyanates,
sulforaphane and isothiocyanates. Together they have been found to counter
carcinogenic effects of estragon and thus help benefit against prostate,
breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth
inhibition, cytotoxic effects on cancer cells.
In addition,
di-indolyl-methane (DIM), a lipid soluble metabolite of indole has immune
modulator, anti-bacterial and anti-viral properties (by potentiating
Interferon-Gamma receptors and production). DIM has currently been found
application in the treatment of recurring respiratory papillomatosis caused by
the Human Papilloma Virus (HPV) and is in Phase III clinical trials for
cervical dysplasia.
Rocket is very
good source of folates. 100 g of fresh greens contain 97 mcg or 24% of folic
acid. When given around conception period it helps prevent neural tube defects
in the new-borns.
Like kale, salad
rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 mcg
of beta carotene and 2373 IU of vitamin A. Beta carotenes converts into vitamin
A in the body. Studies found that vitamin A and flavonoid compounds in in green
leafy vegetables help protect from skin, lung and oral cavity cancers.
This vegetable
also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin,
vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum
cellular enzymatic and metabolic functions.
Fresh rocket
leaves contain good levels of vitamin C. Vitamin C is a powerful, natural
anti-oxidant. Foods rich in vitamin C helps body protect from scurvy disease;
develop resistance against infectious agents (boosts immunity) and scavenge
harmful, pro-inflammatory free radicals from the body.
Salad rocket is
one of the excellent vegetable sources for vitamin-K; 100 g provides about 90%
of recommended intake. Vitamin K has potential role bone health by promoting
osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K
levels in the diet helps limiting neuronal damage in the brain; thus, has
established role in the treatment of patients suffering from Alzheimer's
disease.
Arugula is good
in minerals especially copper and iron. In addition, it has small amounts of
some other essential minerals and electrolytes such as calcium, iron,
potassium, manganese, and phosphorus.
Antioxidant
Properties: Arugula is a great source of antioxidants
and can greatly increase a person’s ORAC value (Oxygen radical absorbance
capacity), which is a measurement of antioxidant strength. Antioxidants
function to maintain a healthy balance of enzyme reactions within cells, while
actively seeking out and destroying the disease-causing free radicals that can
attack your system. Your immune system will also thank you for choosing
arugula, because antioxidants work to bolster your defences against simple
illnesses like the common cold as well as more complex afflictions, such as
cancer, heart disease, and premature aging.
Healthy Body: Vitamin A is one of the antioxidants mentioned above, and its
significant presence in arugula also guarantees “rocket” eaters improved
condition of their bones, teeth, eyes, and teeth. The flavonoid compounds in
all leafy vegetables similar to arugula have been shown to protect against
skin, lung, and various oral types of cancer.
Strengthens Bones
and the Brain: Another key bonus of arugula in a
regular diet is the inclusion of vitamin K. This heavy-hitting antioxidant also
functions as an anti-inflammatory boost to your body. Vitamin K also spurs on
osteotrophic activity in cells, meaning that it helps bones form and
strengthen. Gradual degradation of neural pathways, like that found in
conditions like Alzheimer’s disease, can be slowed down by an increase in
Vitamin K in a person’s diet. As such a good source for Vitamin K, the
consumption of arugula has been cited as a small, yet worthwhile, preventative
method of diseases of that type.
Arugula’s combinative effects of low oxalate
levels (allowing more minerals into the system) and the presence of so many
minerals in the plant itself make it a strong support system for healthy bones.
Sufferers of osteoporosis can see improvements, but arugula can be used as a
preventative step as well, ensuring bone health and strength before the
age/activity-based effects of bone degeneration become serious.
Healthy Immune
System: This well-known vitamin is found in large quantities in arugula
and helps to prevent cancer and maintain good health in the body by giving an
extra push to your immune system. Vitamin C is one of the best defences for
your body to seek out dangerous, inflammatory free radicals and eliminate them
from your body before they can cause real damage
Arugula is loaded with vitamins and minerals
that in some way bolster the defences of the body’s immune system. The body is
stimulated to create more white blood cells from the copper in arugula, and the
plant has a number of other ways to improve the strength, durability, and
functionality of your immune system.
Cancer Prevention: The consumption of arugula is a deterrent to cancer, because it
has lots of phytochemicals. Phytochemicals are substances like thiocyanates,
sulphoraphane, or indoles. Studies have shown these to be very successful in
countering cancer-causing tendencies in the body’s own processes, helping to
fight prostate, breast, cervical, colon, and ovarian cancers. These
phytochemicals, found in large quantities within arugula, inhibit the activity
of those cancer-causing cells.
Pre-Natal Health: For mothers who are expecting, arugula is a wonderful choice to
add to your diet. Folates, a classification which includes folic acid, have
been shown to decrease occurrences in certain mental defects in new-borns. It
is rich in folates, as are many leafy vegetables.
Metabolic Functions:
Another benefit of arugula is the presence of B-Complex
vitamins, formerly known simply as vitamin B, which are is actually a group of
eight distinct vitamins all working to promote cell metabolism and health. B
Vitamins participate and aid in all different cell activities, including energy
production, fat synthesis, the production of red blood cells, and many other
vital processes for cell and metabolic health. It has large amounts of
B-Complex vitamins in its organic structure.
Eyesight: Arugula is a well-known source of carotenoids, which are
naturally occurring pigments that have long been famous for improving a
person’s ability to see properly. In fact, carotenoids slow down the process of
macular degeneration, which is when the centre of a person’s field of vision
becomes compromised. In most instances, this causes cataracts, which then have
to be removed. By increasing the amount of carotenoids in your diet (and
arugula is a great source for them), arugula eaters may be able to slow down
that classic symptom of old age.
Mineral Absorption: Arugula has a very low level of oxalates when compared to other
popular leafy vegetables like spinach. Oxalates inhibit the absorption of
minerals by the body’s systems, which is counterproductive to consuming
minerals in the same bite. It does not have those high levels of oxalates, so
the minerals, like copper and iron, which you get from the plant, are more
easily absorbed by the body for efficient use. Eating something green does not
necessarily mean that you are eating something healthy for you. Specific attention
must be paid to what benefits certain plants and vegetables are actually
providing.
Weight Loss: The inclusion arugula in a diet is the same as any other
low-calorie, vitamin/nutrient-rich plant, and it will inevitably have a
positive effect on any attempts at weight loss. By satisfying so many
nutritional needs, it is an easy way to watch your health and keep your system
balanced, without making drastic changes to your diet.
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