Arugula herb has medicinal properties. What are the benefits of arugula and what does it contain? The benefits of salads with arugula

It’s hard to imagine Italian or Mediterranean cuisine without arugula. Thanks to its spicy taste, it is used in various dishes. It is added to salad, risotto, pizza. The popularity of the product is also associated with its ease of care, which is why many people grow arugula at home.

This is an inconspicuous plant in appearance. But the beneficial properties of arugula convince us that it should be on the daily menu.

Plant characteristics

Arugula belongs to the cruciferous family. Its second biological name is “sowing caterpillar.” Rocket, whose beneficial properties are well known in both Africa and Europe, is a salad. The grass is also known among Europeans as arugula. The stems and leaves of the plant resemble dandelion. They can reach 20 cm in length. They are usually eaten. Seeds are also used. They contain many vitamins, so oil made from arugula is used not only in cooking.

About 90 varieties of the plant are known in nature. The most famous include:

• poker;
• rococo;
• Sicily;
• Corsica;
• solitaire.

The aroma of the herb is reminiscent of mustard with pronounced notes of pepper and walnut. Moreover, the smell of the latter appears immediately after tearing off the leaf. Therefore, any salad with the addition of arugula becomes unforgettable in taste.

Why should you eat arugula?

The composition of the plant in terms of the presence of microelements and vitamins is very diverse. Therefore, salad is useful for solving many health problems. It contains only 25 calories per 100 g. The plant contains:

• , C, N, RR, groups B;
• iron;
• zinc;
• manganese;
• calcium and;
• phosphorus;
• sodium.

The salad is rich in fiber, essential oils and fatty acids. The composition of arugula is called unique. It allows you to get the following effect:

• decreased pressure in blood vessels;
• normalization of acid balance;
• increasing immunity;
• acceleration of metabolism;
• strengthening the walls of blood vessels;
• reducing cholesterol levels;
• increased hemoglobin in iron deficiency anemia;
• normalization of the nervous system, sedative effect;
• improving the functioning of the diuretic system;
• reducing the risk of cancer;
• increasing potency in men.

Cleansing the blood of harmful cholesterol and normalizing the condition of blood vessels can prevent the development of strokes and Alzheimer's disease.

During the cold season, increasing the amount of salad consumed can increase the body's resistance to viruses and other unfavorable factors. This is very important in cold and damp seasons.

Arugula, the beneficial properties of which are presented above, gives good results only if consumed regularly. It is better to eat the leaves fresh. It is recommended not to use a knife when chopping in order to preserve the unique properties as much as possible. Heat treatment traditionally kills some of the vitamins that make up this green, although the specific aroma of the plant provides interesting notes for many hot dishes.

Benefits for women

Women are more concerned about their appearance than men and want to maintain their youth. The composition of the plant allows you to help with this. The herb is used to create masks and cosmetic oils. It has been proven that salad can:

• speed up the process of creating new cells;
• improve hair condition: remove dullness, dryness, eliminate hair loss;
• remove age spots and freckles;
• increase skin firmness and elasticity.

A nice addition to eating arugula is that it can lead to weight loss. Moreover, getting rid of extra pounds occurs gradually, which does not affect the functioning of the woman’s reproductive system. Cosmetic wraps with plant oil help to reduce weight.

Unlike many products and types of greens, salad is recommended for pregnant women. During this important period, arugula is capable of:

• reduce swelling;
• improve the functioning of the digestive system and normalize stool;
• increase immune strength;
• reduce the likelihood of mood swings and nervous breakdowns.

Who should not eat arugula?

Although the composition of the plant is rich in important microelements and vitamins, some should refuse to include it in their diet in large quantities.

Salad can cause exacerbations in those who:

• prone to allergies;
• has individual intolerance;
• has chronic stomach diseases (colitis, gastritis, high acidity);
• has problems with liver failure or autoimmune diseases;
• if problems with bile excretion are diagnosed;
• in cases where signs of gout are observed.

The herb contains phytoncides that, when accumulated, can cause a rash and diarrhea. It’s easy to get rid of them by removing arugula from your diet. Medicines are usually not required in such situations.

Individual intolerance can be determined from the very beginning. If there is an aversion to the smell, then most likely the arugula leaves themselves will cause a negative reaction in the body.

Like any greens, lettuce can easily absorb heavy salts from the soil. Therefore, when grown in environmentally unfavorable areas, greens often contain a harmful component. You should avoid eating such chemically rich arugula. It is better to give preference to farm products, which are now available to residents of most regions.

Every person should have greens in their diet. Arugula, the beneficial properties of which will improve the health of the body, provides the necessary energy and ensures normal weight. Individual contraindications may apply to taking the salad orally, but may not affect external use. People prone to allergies should carefully check this.

Otherwise, arugula deserves to be included in every person’s diet!

Arugula has a bitter, nutty taste and nutritional content. It is a source of calcium, iron and vitamins A, C and K. The young leaves of the plant are eaten raw.

Arugula was used as a powerful aphrodisiac during the ancient civilization of Rome. Some Romans ate it simply “for good luck.”

Now the leafy vegetable is added to salads, and the seeds are used to extract oil, which is used in cooking and medicine.

Composition and calorie content of arugula

Arugula contains a lot of fiber, minerals and vitamins. It is low in sugar and fat, but has many useful elements:

Calorie content of arugula – 25 kcal per 100 g.

The beneficial properties of arugula include reducing the development of heart disease, diabetes and cancer. Arugula is useful for the body as a remedy for obesity and for strengthening the immune system.

For bones and muscles

Vitamin K is important for bone health because it supplies calcium to the bones and teeth. The product contains 8 times more calcium than iceberg lettuce. Arugula improves oxygenation of muscles during exercise. Greens also prevent the development of osteoporosis.

For the heart and blood vessels

Eating arugula lowers blood pressure.

For nerves and brain

The vegetable protects the aging brain from cognitive decline because it contains B vitamins. In older people, a lack of folic acid leads to decreased cognitive ability.

For eyes

Arugula is high in vitamin A, which is important for eye health.

For the gastrointestinal tract

The plant is rich in chlorophyll, which prevents liver damage. Arugula cleanses the body thanks to fiber, which normalizes intestinal motility.

Arugula will help you quickly freshen your breath - you just need to chew a leaf of the vegetable.

For the reproductive system

For skin

Vitamin A improves skin condition. Arugula prevents aging, which is why it is popular among women.

For immunity

Arugula for pregnant women

Full development of the embryo is impossible without folic acid. Its deficiency causes disruption of the formation of the spine and neural tube in the fetus. Pregnant women should include this healthy leafy vegetable in their diet.

Arugula salad

Good afternoon, my dear readers! The beneficial properties of arugula have been noticed a long time ago. Today, arugula is popular both in medicine and in cooking.

The plant has a rather specific smell and quite a spicy taste, thanks to which arugula is so loved by many chefs. The stems of the plant are somewhat reminiscent of the stems of a dandelion. By the way, the second “Russian” name for the plant is caterpillar.

All parts of the plant are edible, however, arugula leaves are most often used in salads. Italians also add it to pasta or pizza. The smell of the greens is reminiscent of mustard with notes of pepper.

Arugula salad: calorie content and composition

Arugula is considered a completely dietary product; 100 grams of salad contains 25 calories. Nutritionists often suggest salad as a dietary dish.

This greenery contains a unique storehouse of useful microelements and vitamins of groups A, E, C, K, B. The plant also contains a lot of healthy essential oils, sugar and fiber.

How much arugula can you eat per day?

There are no special restrictions on the amount of arugula consumed per day. The main thing is that the leaves are fresh and undamaged.

Arugula salad: beneficial properties

1. It has diuretic properties, and also has a beneficial effect on the functioning of the gastrointestinal tract and improves the system.

2. Arugula can also help cope with colds.

3. The plant can be used as a preventative against cancer.

4. Arugula can improve the body's metabolic processes, which will help stabilize weight.

5. It can normalize blood pressure and reduce the level of “bad” cholesterol in the blood, which reduces the risk of heart attacks and strokes.

6. Due to its high calcium content, it can prevent osteoporosis and maintain optimal calcium levels in bone tissue.

7. Able to lower blood sugar levels. which is very important for diabetics.

8. It is natural and removes waste and toxins from the body.

9. Saturates the body with oxygen, which is very important during physical activity, diseases of the cardiovascular and respiratory systems.

10. In hot weather it prevents dehydration.

Arugula salad: benefits for women

1. Arugula is very useful for women. Its constant presence in your diet will not only help you lose weight, but will also help maintain your nails, face and body skin in perfect condition.

2. For pregnant women, this is a whole storehouse of vitamins and chemical elements that are simply necessary for both mother and child.

And during breastfeeding, this spicy herb stimulates the production of breast milk. But you need to know when to stop! This greenery can cause an increase in uterine tone.

3. Arugula oil, which is obtained from the seeds of the plant, is also very useful. It is used in both medicine and cosmetology. Arugula oil helps hair give shine, a well-groomed appearance and cope with the problem of hair loss.

4. It is used in the form of masks, twice a week before bed, thoroughly rubbed into the scalp. For masks, you can combine arugula oil with burdock oil.

5. To saturate the skin with moisture, macro- and microelements, and cure various skin rashes, just add a few drops of this oil to your favorite moisturizer.

6. To lose weight, you can eat not only salad, but also arugula oil. Just 2 teaspoons in the morning on an empty stomach. You can season various meat and vegetable salads with oil. The oil is very well absorbed by the body and allows you to maintain a feeling of fullness for a long time.

Arugula salad recipes

Salad with arugula, cherry tomatoes and avocado

Recipe for Italian salad with avocado and arugula

A very bright, beautiful and festive salad.

You will need:

• arugula leaves – 80 gr.
• Cherry tomatoes – 150 gr.
• peeled – 40 gr.
• olive oil – 2 tbsp. spoons
• wine vinegar - 1 tbsp. spoon
• salt pepper
• Parmesan cheese – 3 tbsp. spoons
• – 1 piece

How to cook:

1. Wash and dry the arugula leaves.

2. Cut the cherry in half.

3. Grate the cheese.

4. Peel the avocado and cut into small slices.

5. Place all ingredients except avocado in a bowl, cover and shake well. This salad is best left undisturbed!

6. Place the prepared salad on plates and garnish with avocado slices.

Bon appetit!

Salad with arugula and chicken breast

This salad can be used as a completely independent dish.

You will need:

• chicken breast with skin – 250 gr.
• arugula – 150 gr.
• - 1 PC.
• red onion – 1 pc.
• liquid – 1 teaspoon
• olive oil – 2 tbsp. spoons
• freshly squeezed lemon juice - 2 tbsp. spoons
• sweet mustard – 1 teaspoon
• salt pepper
• – 2 tbsp. spoons

How to cook:

1. Place arugula on a plate. Peel and cut the tangerines into slices and place on the greens.

2. Cut the chicken breast lengthwise into 2 cm pieces, add salt and pepper. Fry for 3-4 minutes on each side in vegetable oil. Add honey at the end of frying. and fry for another 1-2 minutes.

3. Cut the finished breast into neat thin slices, place on a plate and garnish with onion half rings.

4. Mix: pepper, salt, mustard and olive oil. Pour this dressing over the prepared salad.

Bon appetit!

Arugula salad: harm and contraindications

1. Despite the storehouse of vitamins contained in the leaves, it can be difficult for the body to absorb or cause allergic reactions.

2. Phytoncides contained in the plant can cause swelling, diarrhea or cause a rash.

3. If a person is allergic to turnips or radishes, then consuming arugula should be treated with greater caution.

4. Arugula can also do more harm than good if there are diagnoses such as high stomach acidity or colitis.

5. It can also be hazardous to health if it was collected in environmentally unfavorable places.

6. It is prohibited to take arugula in case of individual intolerance.

7. It is worth refusing to use the plant if the smell is unpleasant to a person - this is a sure sign that the plant is not suitable for the body.

Video: “Living Healthy” and Elena Malysheva. Arugula (arugula) - beneficial properties

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Lovers of Italian cuisine are well aware of such a plant as arugula. This is a green salad that has been very popular in recent years, having a slightly spicy and bright taste with nutty notes. Italians especially value arugula. It can often be found in various salads, as a healthy and savory addition to meat dishes. In addition to its great taste, it has an abundance of beneficial properties, which is why it is used equally often in cooking and folk medicine.

What kind of plant is this?

Arugula is a green salad, the benefits and harms of which are due to its rich chemical composition and the abundance of essential oils in it. This plant belongs to the cabbage family and is considered a valuable green vegetable. Found wild only in Asia and North Africa. It has been cultivated as a spicy vegetable crop for a very long time.

Arugula is widely known in cooking. It is especially popular in Italy. Young greens of the plant are eaten, which have a sharp, spicy taste, reminiscent of radishes, radishes, and mustard greens. It has light nutty notes. The seeds of the plant are also used to produce a spicy spice like mustard. Due to its balanced composition of vitamins, microelements, and minerals, it is recommended for consumption for a variety of diseases.

Composition of arugula

This is a very useful plant. It contains many substances that are simply necessary for the body for its balanced and stable functioning. Here are just some of the substances it contains:

• Abundance of dietary fiber, which has a beneficial effect on intestinal function.
• An abundance of vitamins - all forms of B vitamins, as well as folic acid, vitamins A, E, C, K. They help strengthen the immune system and nervous system.
• Among the microelements one can highlight iron, zinc, manganese, selenium, and copper.
• Among the macroelements, phosphorus, magnesium, potassium, calcium and sodium are found in the highest concentrations.
• The seeds are saturated with essential and mustard oils.
• The leafy part of the plant is also rich in flavonoids, alkaloids and other valuable substances.

With all this, arugula has a unique taste and very low calorie content, which makes it one of the best dietary foods.

About the benefits

What are the benefits of this spicy herb? The beneficial properties of arugula are numerous. It has diuretic, lactogonic, and antibacterial properties. It also perfectly stimulates digestive processes and has a wound-healing effect. When you have a cold, its ability to thin mucus and promote its removal will be useful. The benefits of arugula are widely used in folk medicine:

1. With constant consumption, the functioning of the gastrointestinal tract improves - heaviness, bloating, constipation, and various unpleasant sensations in the abdominal area disappear.
2. Due to the high content of vitamins, immunity is increased and the frequency of viral and seasonal diseases is reduced.
3. Metabolism improves and the walls of blood vessels are strengthened.
4. Salt deposits are reduced, and the concentration of “bad” cholesterol in the blood decreases.
5. The abundance of B vitamins has a beneficial effect on the nervous system and increases resistance to stress.
6. Provides great help for diabetes.
7. If you are overweight and obese, it is recommended to do fasting days, on which you can consume exclusively arugula in unlimited quantities. It gives a feeling of satiety, enhances metabolism, and stimulates intestinal function due to the abundance of fiber. All this helps in the fight against excess weight.
8. It tones very well and gives strength.
9. In alternative medicine it is often recommended for respiratory diseases.
10. It is often recommended to include it in the diet for anemia, since regular consumption of arugula in food helps to increase hemoglobin in the blood.
11. The usefulness of arugula salad also lies in its fairly strong antibacterial effect.
12. For a long time, this plant has been used in folk medicine as a powerful aphrodisiac.
13. Fresh plant juice is considered an excellent and safe remedy for freckles, age spots, polyps and calluses.

All these beneficial properties make arugula a truly indispensable product in dietary and therapeutic nutrition. If possible, it should be included in your daily diet as often as possible. This is the only plant that provides the body with a daily dose of vitamin K. It also helps prevent seasonal colds, improve metabolism and digestion.

Who should avoid eating arugula?

Despite the fact that it is a very healthy product, arugula has a pungent taste and contains substances that in some cases can be harmful.

• The abundance of phytoncides makes it a product to which there may be individual intolerance. If you are allergic to cruciferous vegetables, it is also not recommended to use it.
• Arugula during pregnancy provokes contractions of the uterus, which can lead to the threat of its interruption.
• In case of liver and kidney diseases, gastritis with high acidity, the use of arugula may also be contraindicated. For these diseases, you should definitely consult your doctor before making changes to your diet.
• Arugula can worsen the condition of autoimmune diseases, gout.
• Not recommended for varicose veins and thrombophlebitis.

By including arugula in your daily diet, you are choosing a healthy diet that will bring great benefits to your body. Tasty, spicy, aromatic and very healthy herb with a high content of vitamins and microelements will protect you from colds, stress, and strengthen your immune system. In addition, it will help you diversify, improve the taste of your dishes, and diversify your daily menu.

In Russia, this plant was called caterpillar and was considered a weed for a long time. In England it is known as rocket salad. But it is known throughout the world as a hallmark of Mediterranean cuisine under the Italian name arugula (possibly spelled arugula and rucola). This plant belongs to the cruciferous family, which means it is a close relative of cabbage. Arugula, the benefits and harms of which are known to most lovers of a healthy lifestyle, is not only a piquant dietary green, but also a good remedy for and the prevention of many diseases.

Benefits with taste

Arugula has a bitter taste due to the glucosinolates it contains. Along with sulforaphane, which is also present in this green, they are considered essential for the prevention of tumors.

Eating arugula and other cruciferous vegetables (, and) helps destroy cancer cells and prevent their spread.

The next important component that arugula contains is diindolylmethane. This substance with a complex name suppresses viruses that cause the formation of papillomas and warts.

Among the vitamins in this herb, vitamin K is the leader. It ensures normal blood clotting and protects neurons from damage. In addition, eating arugula will help compensate for the lack of other vitamins - A, B and C.

The mineral composition of the plant is also rich. Thus, arugula, the beneficial properties of which are due to the iodine content in it, is also indicated for hypofunction of the thyroid gland. The highest iodine content was found in young shoots of the plant.

Arugula takes its rightful place in the diet of those losing weight. This low-calorie salad is rich and therefore satiating.

Among the positive properties of arugula are a beneficial effect on digestion,. And for depression and stress, eating arugula will significantly improve your well-being. It is also recommended to add arugula to the diet of people with diabetes – it keeps glucose levels normal.

Rucola has a wound-healing effect. For peptic ulcers, eating this salad helps heal the affected stomach walls and prevents the appearance of new ulcers.

Italian chefs claim that arugula has a positive effect on men's health, eliminating delicate problems. Here is an Italian recipe for a macho man: crush 100 grams of arugula, season with 10 g of honey and the same amount of ground black pepper. The elixir is drunk in the morning, a teaspoon.

Important! Remember that eating arugula can cause allergic reactions. It is not recommended to include these greens in the diet for those suffering from urolithiasis.

Queen of Salads

The nutty-mustard-spicy taste is why gourmets love arugula so much: we have found out why this green is useful, now we move on to culinary secrets.

Usually arugula is added to salads or used to decorate ready-made dishes. Like other greens, arugula is not cut with a knife, but rather torn by hand before seasoning the salad. Moreover, this ingredient is added immediately before serving so that the arugula does not wilt ahead of time.

In salads, arugula goes well with tuna, tomatoes, legumes, and Parmesan cheese. It is preferable as a dressing. The simplest recipe: place whole arugula leaves on a nest-shaped dish. Add cherry tomatoes cut into halves and thin slices of Parmesan cheese to the center. Season the salad with a little vinegar. The finished dish is sprinkled with fried and chopped.

A more satisfying version of arugula salad is with chicken. Add chopped tomatoes to the chopped poultry meat (it is better to remove the seeds to avoid excess moisture in the salad), arugula, and a little. Season the dish with vegetable (olive) oil and lemon juice and sprinkle with fried.

Use fresh arugula as a side dish for meat or fish. It goes well with a variety of snacks. The main connoisseurs of arugula - Italians - add it to many national dishes: pizza, risotto and, of course, all kinds of pastas.

Arugula is also ideal for filling pies with feta cheese - recipes may vary. The simplest one is made from puff pastry. Place the dough on a baking sheet lined with parchment paper and pierce it in several places with a fork to ensure it rises evenly. For the filling, mix a chopped bunch of arugula, mashed cheese (200-250 grams) and chopped boiled egg. Place the filling on the dough and sprinkle with chopped. The pie is prepared in an oven preheated to 180 degrees for about 20 minutes.

Green beauty formula

Arugula is popular not only in cooking - recipes for masks with this herb help rejuvenate the skin. Masks with the addition of arugula greens are usually applied to the face and décolleté. Here are some recipes for moisturizing masks:

• Mix chopped herbs, cottage cheese and sour cream in equal parts. The mask is applied to the face for 10–15 minutes. You can enhance the effect if you wash off the composition or use a decoction.
• Mix crushed arugula (4 parts) with olive oil (1 part) and apply to the face for 15 minutes. Remove the remaining mixture with a cotton pad soaked in olive oil, and after 5 minutes, rinse your face with water at room temperature.
• Pour warm milk over finely torn arugula leaves and add a little honey. Keep the mask on your face for ten minutes, and then rinse with a mixture of water and milk (one to one). After 5 minutes you can wash your face.

Another property of arugula is to whiten skin with freckles or age spots:

Mix puree from fresh arugula leaves (2 tablespoons) with half a teaspoon of lemon juice. You need to apply the composition to freckles. Keep the mask on for no more than 10 minutes.

Arugula from the supermarket

You need to choose arugula like other greens - the leaves should not be wilted and even green in color. Interestingly, the taste of the salad depends on the size of the leaf - the smaller it is, the stronger and more piquant the bitterness.

At home, rinse and dry the arugula leaves before use. You can store greens in a paper bag in the vegetable compartment. Another storage option is in a container with water, like cut flowers. This way you can keep the greens fresh for 3-4 days.

The basics of gardening

If you like arugula, growing this lettuce will be a lot of fun. This tasty and healthy salad is relatively unpretentious. Arugula is frost-resistant (withstands temperatures down to minus 7), which means it can be sown from early spring to mid-autumn.

It is optimal to sow arugula every 20 days. This schedule will provide you with fresh herbs throughout the summer season. The first plantings in open ground begin in April–May.

The soil that is most favorable for arugula is neutral or slightly alkaline. If the soil on the site is slightly acidic, you should add slaked lime to the bed under the arugula.

The easiest way to plant is to make furrows 1.5–2 cm deep, the distance between rows is about 20 cm, and sow arugula in them. Next, you need to fill the grooves with soil, water with warm water and cover with film or, preferably, a breathable covering material.

The first sprouts should appear in 3-4 days, then the bed can be opened. When the arugula grows, thin it out. Lettuce bushes should ideally be at a distance of 5 cm. You will receive your first harvest in 3 weeks.

Another option is to first grow seedlings, and only then plant them in open ground. The most convenient way is to plant the seeds in seedling cups, 3-4 pieces each, and place them on a well-lit windowsill or balcony.

There is no need to pick up grown seedlings. The contents of the cup are immediately planted in the ground. If all the seeds have sprouted, it is worth dividing the contents of the glass into two wells.

You need to care for arugula plantings just like other greens: loosen and weed in a timely manner. Rucola does not like the scorching sun. It is better if the bed is in partial shade.

This salad is moisture-loving. If there is not enough watering, arugula will be bitter. But this plant does not need fertilizing.

Greenery on the windowsill

If you don’t have a suburban area, don’t worry, arugula can be grown in an apartment. This can be done in a spacious flower pot or long seedling trays.

It is better to purchase soil from a specialized gardening store. Self-harvested soil may contain weed seeds and pests that arugula is afraid of - in this case, growing lettuce will be in jeopardy. The ideal soil is: 2 parts humus + 1 part sand + 2 parts turf. Also, take care of drainage when planting.

To ensure uniform germination, scatter the seeds onto a slightly compacted layer of soil, then cover with a thin layer of soil. Moisten the soil with a spray bottle and cover the container with cling film. Remove the pot from light. And after 5–7 days, when the first shoots emerge, open the pot and transfer it to the windowsill. When the sprouts grow a little, thin them out.

It is better to plant arugula in the warm and bright season (not earlier than March). In winter, with a lack of light, the salad can become very stretched. You need to water the greens 2 times a day. As you can see, everything is not so complicated - and as a result, you can enjoy the taste and benefits of this plant.