Arugula is a number one choice for salad greens as it contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce. Additionally, arugula is lower in oxalates than spinach and certain other leafy greens. Scientists believe that certain compounds found in vegetables like arugula are actually better absorbed when cooked and eaten with a little fat.
- Arugula should be refrigerated and kept dry.
- Storing the arugula in a plastic bag with a dry paper towel can help the greens stay dry.
- Kept dry and cool arugula can last up to two weeks.
- Arugula cannot be frozen
Studies have shown these possible health benefits.
Health Benefits & Nutritional Profile
- very low calorie vegetable. 100 g of fresh leaves provides just 25 calories.
- has many vital phytochemicals, anti-oxidants, vitamins, and minerals
- is rich source of certain phytochemicals that help benefit against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
- contains high amounts of DIM, a metabolite that is an immune modulator with anti-bacterial and anti-viral properties.
- a very good source of folates
- an excellent source of vitamin A
- rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid
- contains good levels of vitamin C
- excellent vegetable source for vitamin-K
- contains adequate levels of minerals, especially copper and iron.
- has small amounts of other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.