Arugula or eruka sowing — the annual grassy plant which is generally cultivated on the Mediterranean coast. It does not treat salads though one of local names of a plant — rocket salad. Nowadays arugula is grown up commercially to satisfy demand which promptly increased on it. Than this plant deserved such popularity — it is told in article.
Caloric content and chemical composition
The grassy plant contains a number of important components.
Vitamins:
- vitamin C — 15 mg;
- vitamin A — 712 mkg;
- vitamin E — 0.43 mg;
- vitamin K — 108.6 mkg;
- nicotinic acid — 0.305 mg;
- pyridoxine — 0.073 mg;
- Riboflavinum — 0.086 mg;
- thiamine — 0.044 mg.
We advise to read about useful properties of greens: fennel, parsley, cilantro, basil and spinach.
Minerals:
- sodium — 27 mg;
- potassium — 369 mg;
- calcium — 160 mg;
- copper — 0.076 mg;
- iron — 1.46 mg;
- magnesium — 47 mg;
- manganese — 0.321 mg;
- phosphorus — 52 mg;
- selenium — 0.3 mkg;
- zinc — 0.47 mg.
Nutrition value:
- proteins — 2.58 g;
- fats — 0.66 g;
- carbohydrates — 3.65 g;
- cholesterol — 0 mg;
- food fibers — 1.6 g.
Caloric content: 35 kilocalories in 100 g of greens.
Than arugula is useful
Useful properties of a plant are remarkable the variety:
- thanks to food fibers cleans a GIT;
- quickly gives feeling of satiety at a minimum of calories;
- accelerates metabolism;
- normalizes work of nervous system, minimizes risk of developing of depressions, stresses;
- has antimicrobial action, activates protective functions of an organism;
- helps to control glucose level;
- stimulates iron assimilation process with an organism that is necessary at anemia;
- normalizes water-salt balance;
- is quite good diuretic;
- cares for a condition of vessels.
Video: arugula - useful properties
For men
Though this product low-calorie and to men it is difficult to be sated with it, it nevertheless should be included in a diet as vegetable additive to main courses. Regular consumption of arugula will allow to lose quicker excess weight, collected because of inactive work, to reduce risk of emergence of problems with potency.
Read also what are useful to men: ginger, persimmon, green tea, sunflower seeds of pumpkin and sunflower seeds of a sunflower.
Vegetable food is very useful to an organism at any age — it not only cleans it, but also gives feeling of ease, gives forces. It is recommended to eat 30–80 grams of greens a day.
For women
Usefulness of arugula for women that she is capable to help to get rid of fast having a snack high-calorie products as keeps sense of fulness for a long time. The mineral substances which are contained in a plant well influence a condition of an integument, a hair, nails. For female health the daily consumption of greens in salads will be useful.
We recommend to learn what are useful to the woman's organism: dogrose, pomegranate, feijoa, melon, dates, pumpkin sunflower seeds, sunflower sunflower seeds, parsley, pumpkin and celery.
Features of the use
If you decided to enter these greens into a diet, it is necessary to know when it can be used and when it is desirable to hold off or at all to refuse.
At pregnancy
Because of an extensive vitamin and mineral complex arugula will be very useful to pregnant women. Having diuretic abilities, it will save from hypostases. Existence of bactericidal properties will allow to maintain the weakened immunity. Also arugula helps to hold weight normal that very important for women in situation.
Important! It is impossible to abuse greens. It can become the reason of the raised uterus tone.
At GV
Constantly being present at a diet of the feeding mother, arugula will help to be restored quicker after pregnancy and childbirth. All nutrients with which it is rich through maternal milk will get into an organism of the child and to contribute to his normal development. Besides arugula raises a lactation.
At weight loss
It is quite often possible to hear that arugula is capable to burn fat. Professional dietitians specify: it has no this ability but only only starts processes which accelerate splitting of fats in an organism. Also, as it was told above, it quickly and for a long time causes a feeling of satiety that allows to lower number of unplanned having a snack.
At gastritis
By the American doctors it was established that the use of a plant by patients with gastritis and ulcers allowed them to strengthen walls of a stomach and to protect affected areas from influence of gastric juice. Therefore in moderate quantity the introduction of greens to a diet will be useful.
At gout
Arugula normalizes exchange processes and normalizes water-salt balance - it is just what is necessary at gout. Besides, its diuretic action allows to remove hypostases from sore joints and to facilitate the course of an illness.
Whether you know? During an era of the Roman Empire arugula was considered as aphrodisiac.
At diabetes
Existence in a plant of antioxidant of alpha lipoic acid leads to the fact that at consumption of these greens the sugar level in blood goes down, and the sensitivity of cages of an organism to insulin increases. Also acid is capable to slow down process of developing of an oxidizing stress.
Contraindications and harm
Despite obvious advantage, the use of a plant can do harm — the danger is constituted by strong allergic reaction which phytoncides can provoke.
It is important! To keep useful properties of greens, it needs to be added to dishes in the whole look.
Contraindications are connected with various diseases:
- colitis;
- urolithic disease;
- problems with kidneys and liver;
- the increased acidity at gastritis.
Thanks to the unpretentiousness, arugula is capable to grow practically on any soil therefore to us the greens picked at the road can get on the shelves. The use of such plant is harmful. For full confidence that these greens did not contact to dangerous substances it can be grown up independently in a box on a balcony.
What can be made and where to add
At arugula broad application in cookery:
- It is good to add it to various light salads.
- It perfectly is suitable for preparation of meat, fish and vegetable dishes, shading their taste and aroma.
- Italians eat arugula in the raw together with paste or meat dishes. Also they cook from greens sauces and alcoholic drink rukkulino.
- Slovenes love pies with these greens and cheese.
- From plant seeds many people extract oil or cook mustard on their basis.
Whether you know? Arugula began to be grown up as a cultural plant only at the beginning of the XX century. Before in food only wild-growing arugula was used, and the science was interested in it a little.
Arugula can quite add any diet. Its advantage for health is undoubted, and the taste remarkably is in harmony with different dishes.