Even if you’ve heard of arugula, you probably don’t know the many health benefits of this cruciferous vegetable.
Arugula comes from the same family as kale, broccoli and Brussels sprouts and has similar dietary benefits, including the following:
-
Reduced diabetes risk
Quite a few studies have found that arugula appears to reduce your risk of developing type 2 diabetes. This may be because it’s a good source of fiber, which might reduce insulin resistance and regulate blood glucose and help you feel full longer so you don’t overeat. In addition, some research showed that arugula extract stimulated glucose uptake in muscle cells.
-
Anti-cancer properties
Eating plenty of vegetables can reduce your cancer risk, but some vegetables have more cancer-fighting powers than others. Arugula has glucosinolates, which break down into compounds, such as sulforaphane. Sulforaphane can inhibit the progression of cancer cells.
-
Osteoporosis prevention
With key nutrients to help with bone health—including vitamin K and calcium—arugula may help reduce your chances of fracturing bones. Just one cup provides 21.8 mcg of vitamin K, which is more than one-quarter of the Food and Drug Administration’s daily recommendation. Vitamin k also helps the body absorb and excrete calcium, which is essential for bone health. A serving of arugula provides 32 mg of calcium per cup. The FDA recommends 1,000 mg per day for adults.
-
Heart health
Arugula and other leafy greens have been shown to help reduce your risk of cardiovascular disease, as well as atherosclerosis in older women. Atherosclerosis happens when plaque builds up in the arteries, raising your risk of heart-related problems. It’s possible that arugula and other cruciferous vegetables help keep the heart-healthy because of their high concentrations of plant compounds, such as polyphenols and organosulfurs.
Not sure how to eat arugula? Just add some to your next salad!
