About Arugula
Arugula, (subspecies Eruca vesicaria sativa), also called roquette, salad rocket, garden rocket, or rugula, annual herb of the mustard family (Brassicaceae), grown for its pungent edible leaves.
Native to the Mediterranean, arugula is a common salad vegetable in many parts of southern Europe and has grown in popularity around the world for its peppery, nutty taste and its nutritional content. Young leaves are often eaten and are a good source of calcium, iron and vitamins A, C and K.
The plant initially develops a basal rosette that is smooth and lobed leaves. In milder climates, the young leaves have a mild flavor and can be harvested in spring or fall.
The leaves of spring plants become more bitter as the season progresses and are usually sweeter when the plant is running (growing rapidly in height) – arugula can grow up to 70cm (2.5 feet) long – in preparation for flowering in the middle. – temperature. The four-petaled white flowers have purple veins and are borne in loose clusters. They produce flat fruit capsules, called siliques. Aromatic oils can be extracted from the fruit and have applications in folk medicine.
When to plant Arugula
Arugula seeds will germinate in soil temperatures as low as 40°F (4°C), so plant them outside as soon as the soil and water can be worked. See local frost dates. Sow seeds in summer or fall for harvest or winter.
Various types are recommended
‘Runway’ – A fast growing plant with large lobed leaves.
‘Garden’ – A fast-growing plant that produces radish-flavored leaves.
‘Rocket Italian’ – Also known as ‘Rocket Italian Wild’. Finely cut the leaves and call the taste.
‘Sylvetta’ – leaves with small lobes. Fast growing and slow growing.
‘Astro’ – fast growing and mild flavor.
How to use arugula
Arugula is sold in bust and can hold dirt and sand. To those who make good and dry in the salad sacs. If necessary, cut the ends of the roots.
Arugula is often served raw in salads. The spicy flavor pairs well with other strong flavors such as salty cheese, bright citrus, etc. It is also used on top of baked pizzas or swirled with pesto. Greens can also be washed for mild dishes or added to soups, pastas and other dishes.
Health Benefits of Arugula
The vitamins, minerals, phytochemicals and antioxidants found in each arugula leaf are truly beneficial for those who include it in their diet.
Cancer risk reduction
Although a healthy diet rich in vegetables reduces a person’s risk of developing cancer, research has shown that certain vegetables may have anti-cancer benefits. A 2017 meta-analysis Trusted Source linked eating more cruciferous vegetables with a reduction in overall cancer risk, as well as a reduction in all-cause mortality.
Cruciferous vegetables are a source of glucosinolates, which are sulfur-containing compounds. Glucosinolates may be responsible for the plant’s bitter taste and anti-cancer properties.
The body breaks down glucosinolates into many beneficial compounds, including sulforaphane. Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), which is involved in the growth of cancer cells. The ability to block HDAC enzymes may make sulforaphane-containing foods an important part of cancer treatment in the future.
Reports have linked a high intake of cruciferous vegetables to a reduced risk of breast cancer, colorectal cancer, lung cancer, prostate cancer, and more. However, research is limited and scientists need more evidence before confirming these benefits.
Can improve bone health
Arugula is rich in vitamin K, good for bones. A 2003 study published in the American Journal of Clinical Nutrition [3] confirmed that vitamin K plays an important role in improving bone health and structure. It can increase vitamin K intake can help slow the progressive degradation of neural pathways due to age.
Arugula’s combined effects of low oxalate levels (allowing more minerals into the system) and the presence of so many minerals in the plant itself make it a strong support system for healthy bones. People with osteoporosis can see improvement, and arugula can also be used as a preventive measure, increasing bone health and strength before the effects of age- and work-related bone damage become serious.
Heart health
Eating vegetables, especially cruciferous vegetables, has a protective effect on the heart.
A 2017 meta-analysis reports that a diet high in cruciferous vegetables, salads and green leafy vegetables is associated with a reduced risk of heart disease. Also, a 2018 study published in the Journal of the American Heart Association reported that a diet rich in cruciferous vegetables can reduce atherosclerosis in older women. Atherosclerosis is a common condition in which plaque builds up in the arteries, increasing the risk of heart problems. The protective effect of these vegetables on the heart may be because they are high in beneficial plant compounds, including polyphenols and organosulfur compounds.
Can help improve the immune system
Arugula can be full of vitamins and minerals that, in one way, promote the protection of the immune system. The body is stimulated to produce white blood cells by the copper in these salad leaves, and the plant has many other ways to improve the strength of your immune system.
Vitamin C is one of your body’s best defenses to identify dangerous, stimulating radicals and remove them from your body before they can do any damage. This visamin is found in rockets in rockets and helps continuously enjoy health by administering the process of illness.
