Benefits of Arugula
Benefits of Arugula
Arugula, also known as rocket and rucola, is a less recognized cruciferous vegetable that provides many of the same benefits as the notoriously nutritious better known vegetables in the cruciferous family such as broccoli, kale and Brussels sprouts. Arugula leaves are tender and bite sized with a bit of a tangy flavor.
2. Possible health benefits of consuming arugula
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like arugula, decreases the risk ofobesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
For the past 30 years, eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer. Recently, studies have suggested that the sulfur containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer fighting power.
4. Osteoporosis prevention
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.5 Arugula also contributes to your daily need for calcium, providing 64 milligrams in 2 cups.
Leafy greens contain an antioxidant known as alpha lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress induced changes in patients with diabetes. Studies on alpha lipoic acid have also shown decreases in peripheral neuropathy or autonomic neuropathy in diabetics.
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What to Eat When - Summer foods
In the heat of summer, nature offers juicy fruit and water-laden vegetables to cool and hydrate the body, so take advantage of cucumber, zucchini, celery, watercress, and flush-reducing watermelon. Major on chilled soups, cool juices, and frozen yogurt. Make fresh mixedleaf salads to keep active bones strong and calm the nerves with their sedative qualities.