If you're looking for a low-calorie and nutrient-packed addition to your diet, look no further than 3 cups (85 g) of organic arugula. With just 20 calories, this leafy green is a versatile ingredient that can be used to add a mildly spicy flavor to any meal.
Not only is arugula low in calories, but it is also rich in nutrients such as vitamins A, C, and K, as well as folate and calcium. This makes it an excellent choice for those looking to boost their nutrient intake without adding too many extra calories to their diet.
In this article, we'll explore the many health benefits of arugula and provide some tips for incorporating it into your diet.
Low in Calories
As mentioned earlier, arugula is incredibly low in calories, making it a great choice for those looking to lose weight or maintain a healthy weight. In fact, 3 cups (85 g) of arugula contains just 20 calories. The low-calorie content of arugula makes it an ideal choice for dieters who are looking to fill up on nutrient-dense foods without consuming too many calories. Additionally, arugula can be used as a base for salads, making it a great way to bulk up your meals without adding too many extra calories.
Rich in Nutrients
In addition to being low in calories, arugula is also rich in nutrients such as vitamins A, C, and K, as well as folate and calcium. These nutrients play important roles in maintaining overall health and preventing chronic diseases. The high nutrient content of arugula makes it an excellent choice for those looking to boost their nutrient intake. Adding just a few cups of arugula to your daily diet can provide a significant amount of vitamins and minerals. Furthermore, arugula contains a high amount of antioxidants, which can help protect your cells from damage caused by free radicals. This makes it a great addition to any antioxidant-rich diet.
Mildly Spicy Flavor
Arugula is known for its unique, mildly spicy flavor. This flavor is due to the presence of compounds known as glucosinolates, which are also found in other cruciferous vegetables like broccoli and cauliflower. The mild spiciness of arugula makes it a versatile ingredient that can be used in a variety of dishes. It pairs particularly well with foods like roasted vegetables, grilled meats, and pasta dishes.
Versatile Ingredient
Arugula is a versatile ingredient that can be used in a variety of dishes. It can be eaten raw in salads, blended into smoothies, used as a topping for pizzas and sandwiches, or sautéed as a side dish for meats and seafood. Its versatility makes it a convenient ingredient to have on hand for adding flavor and nutrients to a wide range of meals.
Easy to Add to Salads
One of the easiest ways to incorporate arugula into your diet is by adding it to salads. Arugula's slightly bitter and peppery flavor pairs well with sweet and tangy salad dressings, making it a great addition to any salad. You can also use arugula as a base for your salads, adding other veggies, fruits, and proteins to make a complete meal.
Pairs Well with Many Foods
As mentioned earlier, arugula pairs well with a variety of foods. It can add a burst of flavor to bland meals and can help balance out rich and heavy dishes. Try adding arugula to your scrambled eggs, blending it into a pesto sauce, or using it as a garnish for soups and stews. The possibilities are endless!
Great Source of Antioxidants
As previously mentioned, arugula is a great source of antioxidants. Antioxidants are compounds that help protect your cells from free radical damage, which is a major contributor to chronic diseases like cancer and heart disease. One study even found that arugula had higher antioxidant activity than many other leafy greens, highlighting its potential as a disease-fighting food.
Supports Eye Health
Arugula is also a good source of vitamin A, which plays an important role in maintaining healthy vision. Vitamin A helps protect your eyes from age-related degeneration and can help prevent conditions like macular degeneration and cataracts. By incorporating arugula into your diet, you can help support your eye health as you age.
Boosts Immune System
Arugula's high nutrient content also makes it a great immune-boosting food. Vitamins like C and K, as well as antioxidants, play important roles in supporting your immune system and helping your body fight off infections and illnesses. By incorporating arugula into your diet, you may be able to give your immune system the extra support it needs to stay healthy.
Can Help Lower Cholesterol Levels
Finally, arugula may also have cholesterol-lowering benefits. One study found that participants who consumed arugula daily for eight weeks experienced significant reductions in their total cholesterol levels. By incorporating arugula into your diet, you may be able to support your heart health and lower your risk of heart disease.
Arugula is a nutrient-packed leafy green that can add flavor and nutrients to a wide range of meals.
Frequently Asked Questions About Organic Arugula
1. What is arugula?
Arugula is a leafy green vegetable that is often used in salads, sandwiches, and pizzas. It has a slightly peppery taste and is a good source of vitamins A and C.
2. What is the difference between regular arugula and organic arugula?
The main difference between regular arugula and organic arugula is how they are grown. Organic arugula is grown without the use of synthetic pesticides or fertilizers, while regular arugula may be exposed to these chemicals.
3. How do I store arugula?
Arugula should be stored in the refrigerator in a plastic bag or container. It is best if you can use it within a few days of purchase, but it will keep for up to a week if properly stored.
4. Can I eat arugula if I have food allergies?
If you have a known allergy to plants in the mustard family (such as broccoli or cabbage), you may also be allergic to arugula. Check with your doctor before consuming arugula if you have any food allergies.
5. How can I incorporate arugula into my diet?
Arugula is a versatile vegetable that can be used in many different ways. Try adding it to your salads, sandwiches, or homemade pizzas. You can also use it as a garnish for soups or stews, or sauté it with garlic and olive oil as a simple side dish.