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Benefits of Arugula
Benefits of Arugula

1. Arugula
Arugula, also known as rocket and rucola, is a less recognized cruciferous vegetable that provides many of the same benefits as the notoriously nutritious better known vegetables in the cruciferous family such as broccoli, kale and Brussels sprouts. Arugula leaves are tender and bite sized with a bit of a tangy flavor.

2. Possible health benefits of consuming arugula
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like arugula, decreases the risk ofobesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

3. Cancer
For the past 30 years, eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer. Recently, studies have suggested that the sulfur containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer fighting power.

4. Osteoporosis prevention
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.5 Arugula also contributes to your daily need for calcium, providing 64 milligrams in 2 cups.

5. Diabetes
Leafy greens contain an antioxidant known as alpha lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress induced changes in patients with diabetes. Studies on alpha lipoic acid have also shown decreases in peripheral neuropathy or autonomic neuropathy in diabetics.

6. Exercise and athletic performance
Dietary nitrate supplementation in the form of beetroot juice has been shown to improve muscle oxygenation during exercise, suggesting that increased dietary nitrate intake has the potential to enhance exercise tolerance during long term endurance exercise and possibly improve quality of life for those with cardiovascular, respiratory, or metabolic diseases who find the activities of daily living are physically difficult because of lack of oxygenation.

7. How to incorporate more arugula into your diet
Arugula is most commonly consumed fresh in salads but can also be incorporated into pastas, casseroles and sauces just like other leafy greens. It tends to saut? faster than it's tougher cousins kale and collard greens because of its tenderness but lends more flavor to a dish than spinach or Swiss chard.1 Arugula is easy to grow and perfect for a windowsill garden it requires only 3 hours of sunlight per day.

8. Potential health risks of consuming arugula
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health. If you are taking blood thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or fewer foods containing vitamin K, which plays a large role in blood clotting.

9. Rich in chlorophyll
Chlorophyll can help to prevent liver and DNA damage from aflatoxins. To get the most chlorophyll in arugula, it is best to eat it raw. Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetable of Mediterranean origin. It belongs within the Brassicaceae family similar to as mustard greens, cauliflower, kale

10. Hydrating leafy green
Arugula is composed of 90 percent water. That

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Benefits of Arugula

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