Arugula in addition to being low in calories is rich in fiber so one of its main benefits is to combat and treat constipation because it is a fiber rich vegetable with approximately 2 g of fiber per 100 g of leaves
Other benefits of arugula can be:
- Help control diabetes because it has no sugar;
- Fight high cholesterol and triglycerides because, in addition to fiber, it has almost no fat;
- Help to lose weight, because the fibers help to decrease the appetite;
- Prevent bowel cancer because, in addition to fibers, it also has the indole substance, important for fighting this type of cancer;
- Prevent cataract because it contains lutein and zeaxanthin, important substances for eye health;
- Helps fight against osteoporosis because it is a vegetable rich in calcium.
In addition, arugula fibers also help prevent inflammatory bowel diseases, such as diverticulitis. To learn more about what to eat in diverticulitis see: Diet for diverticulitis.
How to Use Arugula
Wild arugula is mainly used in salads, juices or sandwiches to replace lettuce, for example.
As the arugula has a slightly bitter taste, some individuals may not like its flavor when the arugula is not cooked, so a good hint for using arugula can be braised with garlic.
Arugula nutritional information
| Components | Quantity per 100 g of arugula |
| Energy | 25 g |
| Proteins | 2.6 g |
| Fats | 0.7 g |
| Carbohydrates | 3.6 g |
| Fibers | 1.6 g |
| Vitamin B6 | 0.1 mg |
| Vitamin C | 15 mg |
| Calcium | 160 mg |
| Magnesium | 47 mg |
Arugula can be found in supermarkets or in fruit trees.
Salad with arugula
This is an example of a simple, quick and nutritious salad that can be made for lunch or dinner.
Ingredients
- 200 g of fresh asparagus tips
- 1 ripe large avocado
- 1 tablespoon lemon juice
- 1 handful of fresh arugula leaves
- 225 g slices of smoked salmon
- 1 onion, finely sliced
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh chives, chopped
Method of preparation
Take a large casserole with water and a little salt to boil. Pour the asparagus and cook for 4 minutes, then drain the water. Cool with cold running water and drain again. Book it and expect it to cool. Cut the avocado in half, remove the lump and the peel. Cut the flesh into small pieces and brush with lemon juice. Mix asparagus, avocado, arugula and salmon in a bowl. Season with the herbs and add olive oil, vinegar and lemon juice.
