Arugula uncovered: Health benefits, culinary uses, and more

It is worth not passing them by indifferently. Not only do they improve digestion, not only are they a vitamin bomb, but they also have anti-aging effects, and thanks to their spicy notes, they add a light distinctness to salads. Please don't deprive yourself; you can eat them by the handful. And we’re talking about... arugula leaves.

It's time to reduce the distance to green leaves. Unfortunately, they are still burdened with a bad reputation; perhaps many people associate them with fad diets from years ago when salads were the hallmark of restrictive eating plans. Today, we know that dieting has little to do with starving oneself, and salads are worth incorporating into the diet because they are very healthy. Although they are "just" green leaves, they are considered some of the most nutritious vegetables in the world. Among them is also arugula, which we can grow in the home garden and has a beneficial effect on, among other things, intestinal health.

Research published in Nature Chemical Biology indicates that green leafy vegetables, including arugula, contain sulfoquinovose (SQ). This unique sugar compound positively affects gut bacteria, stimulating them to act, improving digestion and speeding up metabolism. Moreover, regular consumption of arugula can reduce the amount of harmful bacteria responsible for some illness conditions.

Green leafy vegetables, including arugula, are classified as anti-inflammatory foods rich in compounds that can help reduce chronic inflammation. Susan Bowerman, the Director of Nutrition Education and Training at Herbalife, explains on parade.com that these vegetables are high in phytonutrients and beta-carotene, which the body converts to vitamin A as needed, as well as minerals, fibre, and water. Additionally, scientific research confirms the link between regular consumption of leafy vegetables and longevity.

Why else is it worth eating arugula daily? 100 grams of green leaves cover 100 percent of the daily requirement for vitamin K, 50 percent for vitamin A, and 25 percent for vitamin C and folic acid. Arugula also exhibits bactericidal properties, and the compounds responsible for this property are also related to its characteristic spicy taste.

Like many other green leaves, Arugula works excellently as a base for flavourful pesto. It is often eaten raw as an addition to salads, sandwiches, pizza, vegetable smoothies, or vegetable-fruit smoothies. Arugula's slightly spicy taste makes it an excellent complement to many dishes; just a few small leaves are enough to add freshness and distinctness to a dish.

Arugula can also be heat-treated. It is suitable for short-term frying, preferably in olive or canola. Prepared this way, it can be served with roasted tomato salad or soft cheeses. If you are wondering how to incorporate arugula into your diet, add it, for example, at the end of frying to scrambled eggs, slip it between a slice of bread and a piece of cold cuts, or sprinkle it on tomato soup (like parsley).