Arugula: A Peppery Green Packed with Nutrients and Flavor
Arugula has existed since ancient Mediterranean times, prized for its bold flavor and nutritional benefits. The Romans considered it an aphrodisiac, and now it’s a staple in modern cuisine, adding zest and nutrition to many dishes. Here, we explore the origins, nutrition, health benefits, and creative ways to eat arugula, so it should be in your diet.
Arugula is a low-calorie, nutrient-dense leafy green packed with vitamins, minerals, and antioxidants.
According to the USDA 100g serving of arugula has:
This green is especially high in vitamin K which is good for bone health, blood clotting and folate which is essential for cell growth and development.
Arugula is high in nitrates, which lower blood pressure and improve overall cardiovascular function. The potassium also helps to maintain healthy blood pressure.
Arugula’s fiber content supports a healthy digestive system by promoting regular bowel movements and gut health.
Arugula has phytochemicals like glucosinolates, which reduce inflammation and protect against oxidative stress, potentially lowering the risk of chronic diseases.
Arugula’s vitamin K helps with bone absorption and bone mineralization.
Arugula’s vitamin C and other phytonutrients support the immune system, making the body more resilient to infections and diseases.
Arugula’s peppery taste and crisp texture make it a versatile addition to many dishes. Here’s how to use it:
Arugula adds a peppery kick to any salad. Combine with cherry tomatoes, walnuts, goat cheese, and a balsamic vinaigrette for a tasty dish.
Swap out lettuce for arugula in sandwiches, burgers, or wraps for extra flavor and nutrition.
Toss fresh arugula into warm pasta dishes or grain bowls just before serving for an extra layer of flavor and texture.
Sprinkle fresh arugula over homemade or store-bought pizza after baking for a gourmet touch.
Blend arugula with fruits like pineapple, banana, or mango for a nutrient-packed green smoothie with a mild peppery kick.
Use arugula instead of basil to make a zesty, peppery pesto sauce for pasta, sandwiches or grilled proteins.
Arugula is more than just a leafy green—it’s a nutrient powerhouse with health benefits and culinary uses. Whether you eat it in a salad, blended into a smoothie, or added to your favorite dish, arugula is a great addition to your diet. Try it and enjoy the flavor and benefits!
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