Diet and Nutrition 2022

11 benefícios da rúcia for he althúde (with he althyáable recipes)

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11 benefícios da rúcia for he althúde (with he althyáable recipes)
11 benefícios da rúcia for he althúde (with he althyáable recipes)

Arugula is a dark green vegetable rich in vitamins A and C and phenolic compounds, such as lutein and zeaxanthin, with antioxidant and anti-inflammatory properties, which help improve eye he alth, control sugar levels in the blood and to prevent the development of cardiovascular diseases. In addition, arugula also has minerals such as potassium and calcium, necessary for regulating blood pressure, and phosphorus, magnesium and vitamin K, essential for bone he alth.

This vegetable is a good option to enrich the diet with vitamins and minerals, in addition to being rich in fiber and low in calories, and can be consumed in weight loss diets, in its raw form or sautéed in salads or soups, for example.

Arugula can be found in supermarkets or grocery stores and should be part of a he althy, balanced diet to reap its benefits.

The main benefits of arugula are:

1. Helps to lose weight

Arugula has few calories, each 100 g of raw or cooked leaves has approximately 29 calories, which can help in weight loss diets. In addition, it has fibers that increase the feeling of satiety, which helps reduce hunger and lose weight.

2. Regulates blood sugar levels

Some studies show that in addition to arugula leaves, the extract and oil extracted from the arugula seed can increase insulin sensitivity and reduce blood sugar levels by containing alpha-lipoic acid in its composition with potent antioxidant action, which reduces oxidative stress in cells that cause metabolic disorders.Thus, arugula can be an important ally in the prevention and treatment of diabetes.

In addition, arugula is rich in fiber that regulates the absorption of carbohydrates by the intestine, which helps to lower blood glucose levels and improve insulin resistance.

3. Controls high blood pressure

Arugula contains large amounts of nitrates and potassium, which are substances that help increase blood vessel relaxation, allowing blood to circulate more easily, helping to lower blood pressure, which can be very helpful for people who have high blood pressure.

In addition, the magnesium and calcium present in arugula act by inhibiting the release of norepinephrine, a neurotransmitter responsible for increasing blood pressure, and thus also contributes to reducing blood pressure.

4. Protects against cardiovascular disease

Vitamin C, lutein and zeaxanthin, present in arugula, have antioxidant action, helping to reduce damage caused by oxidative stress in blood vessel cells, which can cause thickening of artery walls and the development of cardiovascular diseases such as atherosclerosis, heart attack or stroke.

In addition, the vitamin K present in arugula prevents calcification of the arteries and the fibers help to reduce bad cholesterol and triglycerides, which are responsible for forming fatty plaques in the arteries, as it reduces the absorption of fats from of food, protecting against cardiovascular diseases.

5. Improves eye he alth

Arugula is rich in antioxidants such as lutein and zeaxanthin, which fight free radicals that can damage eye cells and, therefore, help improve vision and eye he alth.

Also, arugula has high amounts of carotene and vitamin A, which are important to help keep your eye cell membranes he althy and prevent vision problems like dry eyes, night blindness or age-related macular degeneration.

6. Keeps bones he althy

Arugula is rich in calcium, phosphorus and magnesium, which are essential minerals to strengthen, increase bone strength and density, keeping bones he althy, which can help prevent diseases such as osteoporosis, osteopenia or rickets, for example, and reduce the risk of fractures.

In addition, the vitamin K present in arugula reduces bone metabolism and improves the absorption of calcium from food, which contributes to keeping bones strong and he althy.

7. Slows down aging

Arugula is rich in carotene and vitamins A and C which are potent antioxidants, helping to fight free radicals that cause skin aging.

In addition, the vitamin C present in arugula helps to stimulate the production of collagen by the skin, reducing sagging and the appearance of wrinkles and expression lines and vitamin A protects the skin from damage caused by the ultraviolet rays of the sun.

8. Improves muscle performance

Arugula is an excellent source of vitamins, fiber, and antioxidants, as well as nitrate that helps regulate blood pressure and facilitates the flow of oxygen to the muscles, which helps improve the performance of high-resistance exercise by sports athletes. In addition, the vitamin K in arugula helps to prevent bone damage and its consumption is recommended for athletes.

9. Detoxify the body

The chlorophyll and vitamin C present in arugula help the body eliminate toxins and neutralize heavy metals, chemicals and pesticides, detoxifying the body and preventing DNA damage that can cause cancer, premature aging and cardiovascular disease.

10. Helps fight cancer

Some in vitro studies using cancer cells in the laboratory show that arugula may have benefits in the fight against breast, prostate, lung and pancreas cancer, as it is rich in glucosinolates such as sulforane and erucin, which are substances that contain sulphur, essential for inhibiting enzymes that are involved in the multiplication of cancer cells.However, studies in people are still needed to prove these benefits.

11. Helps prevent fetal malformations

Arugula is rich in folate, a type of B-complex vitamin essential for the production of DNA and other genetic materials, and is especially important for women who are pregnant or planning to become pregnant, as folate deficiency can cause fetal malformations such as spina bifida, which is a neural tube defect.

Nutrition Facts Table

The following table shows the nutritional composition for 100 grams of raw arugula.


Amount per 100 g

Energy 29 calories
Proteins 2, 6 g
Fat 0, 7 g
Carbohydrates 2, 2 g
Fibers 1, 6 g
Vitamin A 308 mcg
Vitamin B6 0.07 mg
Vitamin C 15 mg
Vitamin K 108, 6 mcg
Carotene 1848 mcg
Folate 97 mcg
Sodium 27 mg
Potassium 370 mg
Calcium 160 mg
Phosphorus 52 mg
Magnesium 41 mg
Iron 1, 5 mg
Zinc 0, 4 mg
Lutein and Zeaxanthin 3555 mcg

It is important to emphasize that to obtain all the benefits mentioned above, arugula must be part of a balanced and he althy diet.

How to consume

Arugula can be used in salads, juices or sandwiches to replace lettuce, for example.

As arugula has a slightly bitter taste, some individuals may not like its taste when arugula is uncooked, so a good tip for using arugula can be sauteed with garlic.

He althy Recipes

Some quick, easy-to-prepare and nutritious arugula recipes are:

1. Sauteed arugula


  • 1 bunch of arugula washed;
  • 2 cloves of garlic;
  • 2 tablespoons of sun-dried tomatoes;
  • 1 drizzle of oil;
  • S alt to taste;
  • Black pepper to taste.

Preparation mode

Place olive oil in a pan and heat. Add the garlic to brown, then add the arugula and sun-dried tomatoes. Season with s alt and pepper, if desired. Serve next.

2. Arugula Salad with Mango


  • 1 bunch of arugula washed;
  • 1 mango cut into cubes;
  • Cherry tomatoes to taste;
  • Ricotta cheese or buffalo mozzarella to taste, cut into cubes;
  • Balsamic vinegar for seasoning;
  • Olive oil for seasoning;
  • S alt to taste.

Preparation mode

Place the arugula, mango, cherry tomatoes and cheese in a bowl and mix. Add s alt, balsamic vinegar and olive oil to season, if desired. Serve next.

3. Arugula Salad with Salmon


  • 200 g fresh asparagus tips;
  • 1 large ripe avocado;
  • 1 tablespoon lemon juice;
  • 1 handful of freshly washed arugula leaves;
  • 225 g smoked salmon slices;
  • S alt to taste;
  • Olive oil for seasoning;
  • Vinegar for seasoning;
  • Aromatic herbs for seasoning.

Preparation mode

Put the water with a little s alt to boil. Add the asparagus and cook for 4 minutes, then drain the water. Place the asparagus in cold water, drain again and set aside. Cut the avocado in half, remove the pit and skin, then cut the pulp into smaller pieces and brush with lemon juice. Mix the asparagus, avocado, arugula and smoked salmon in a bowl. Season with the herbs and add oil and vinegar, if desired.

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