Arugula, besides being low in calories, is rich in fiber so one of its main benefits is to fight and treat constipation because it is a vegetable rich in fiber, with approximately 2 g of fiber per 100 g of leaves
Other benefits of arugula can be:
- Help control diabetes, since it has no sugar; Fight cholesterol and high triglycerides because, in addition to fiber, it has almost no fat; Help to lose weight, as fibers help to decrease appetite; Prevent bowel cancer because, in addition to fibers, also has the substance indole, important to fight this type of cancer; Prevent cataracts, as it contains lutein and zeaxanthin, substances important for eye health; Helps fight osteoporosis because it is a vegetable rich in calcium.
In addition, arugula fibers also help prevent inflammatory bowel diseases, such as diverticulitis. To learn more about what to eat in diverticulitis see: Diet for diverticulitis.
How to use arugula
Wild arugula is mainly used in salads, juices or sandwiches to replace lettuce, for example.
Since the arugula tastes slightly bitter, some individuals may not like its taste when the arugula is not cooked, so a good tip for using arugula can be sautéed with garlic.
Nutritional information of arugula
| Components | Amount per 100 g of arugula |
| Energy | 25 g |
| Proteins | 2.6 g |
| Fats | 0.7 g |
| Carbohydrates | 3.6 g |
| Fibers | 1.6 g |
| Vitamin B6 | 0.1 mg |
| Vitamin C | 15 mg |
| Calcium | 160 mg |
| Magnesium | 47 mg |
Arugula can be found in supermarkets or in vegetables.
Salad with arugula
This is an example of a simple, quick and nutritious salad that can be made for lunch or dinner.
Ingredients
- 200 g of fresh asparagus tips1 large ripe avocado1 tablespoon of lemon juice1 handful of fresh arugula leaves225 g of smoked salmon slices1 red onion, finely sliced1 tablespoon of fresh parsley, chopped1 tablespoon of fresh chives, chopped
Method of preparation
Bring a large saucepan with boiling water and a little salt. Pour the asparagus and cook for 4 minutes, then drain the water. Cool with running cold water and drain again. Set aside and wait to cool. Cut the avocado in half, remove the core and peel. Cut the pulp into small pieces and brush with lemon juice. Mix in a bowl the asparagus, avocado, arugula and salmon. Season with aromatic herbs and add olive oil, vinegar and lemon juice.
