Arugula is a Eurasian cruciferous plant related to cauliflower, kale, and mustard. It grows wild in Asia and the Mediterranean basin and gets its name from the Latin term “eurca,” meaning caterpillar, due to the hairy stems of the plant. The taste of arugula is similar to horseradish or mustard leaves, and it is used in salads to add a spicy dimension; its spicy aroma makes it a natural pest repellent.
Arugula grows best in moderate to cool climates and can grow in both moist and dry soil. In warm climates, the leaves take on a bitter flavor, but it normally has a spicy aroma.
Properties and benefits of arugula
Ayurveda uses the plant for pitta tendencies because the plant detoxifies the liver, which is the main organ pitta in the body. It is particularly useful during the hot summer months when the organ tends to overheat.
- Arugula is rich in nutrients and therefore is a holistic healing aid. Besides containing vitamins K, A, and folate, the chemical compounds of arugula known as isothiocyanates reduce the incidence of cancer and inflammation in the body. It also contains protein, fiber, calcium, manganese, and vitamin C.
- Arugula is useful for reducing cancer risk because it contains glucosinolates, which are primary chemical substances of phytonutrients that combine with saliva when chewed, turning into anti-cancer isothiocyanates. This enzyme is what gives this and other cruciferous vegetables their sulfur smell and neutralizes free radicals and other carcinogens that damage and mutate cells.
- Containing a significant amount of antioxidants and protective carotenoids, arugula is beneficial for eye health. It strengthens the retina, cornea, and other parts of the eye, protecting them from damage caused by ultraviolet light exposure. It also reduces the risk of macular degeneration due to the high carotene content in the plant. It is the presence of lutein and zeaxanthin in arugula that protects against other eye diseases by absorbing blue light.
- Arugula is effective in reducing the risk of heart disease and is beneficial for the circulatory system. Its anti-inflammatory properties and high fiber content lower cholesterol levels and balance blood pressure. Rich in potassium and magnesium, arugula controls heart rhythm.
- For a strong skeletal system, arugula provides the body with vitamin K, essential for bone health, even more effective than calcium. It reduces the risk of fractures and the development of osteoporosis. It is also one of the main aids in blood clotting, which is an important factor in wound healing.
- Arugula is a great food for people with diabetes because it regulates insulin response. It is effective in reducing hyperglycemia and lowering triglyceride presence. It is free of sugars and carbohydrates, lowering blood sugar levels and inflammation.
- Other benefits of consuming arugula are that it fills you up and adds fiber to help digestion and reduce weight.
- It protects the skin from harmful ultraviolet rays and the effects of aging.
- The presence of folate reduces the risk of birth defects during pregnancies and reduces harmful chemicals in the blood in the body.
- Containing manganese, arugula helps the body absorb calcium. The plant also has traces of minerals such as iron, potassium, zinc, copper, and magnesium.
- Arugula is a great detoxifier for the body and adds energy, reduces mood swings, and is beneficial for the reproductive system.
It is a delicious addition to salads and can replace lettuce in sandwiches. Young leaves are used in salads and older leaves are cooked in stews, soups, and side dishes. These are delicate leaves that should be purchased when green without yellow spots and should be used within a few days of purchase. They should be stored in the refrigerator after drying and wrapped in absorbent paper to absorb moisture. Arugula can be served with goat cheese, tomatoes, olive oil, and garlic, and the wilted leaves can be mixed into a sauce or used on pizza.
