Arugula, which is part of the cruciferous family (just like cabbage, radishes or turnips), is full of health benefits. Long appreciated in herbal medicineit was already used in antiquity to stimulate hair growth and boost libido.
Aphrodisiac or not, arugula is above all very interesting from a nutritional point of view. Ultralight (about 30 calories per 100 g), it nevertheless provides its share of essential nutrients: it is an excellent source of vitamin Kwhich plays a role in blood clotting, and good source of vitamin B9 (or folic acid), involved in the nervous system. It is also a plant well supplied with calcium (160 mg/100 g), essential for skeletal strength.
Chlorophyll and carotenoids
Antioxidants are a bit of a health eldorado. “They fight against cancers, degenerative and cardiovascular diseases and all conditions related to aging”, explains Gilles Dreux, dietitian and dietary manager of the Thalazur center in Carnac. Here again, arugula is all good, it’s a antioxidant concentrate.
“It is also one of the salads with the best lutein and beta-carotene (it contains respectively 2 and 3 times more than lettuce), two antioxidants from the carotenoid family, which fight against free radicals”continues the dietitian.
Arugula is also rich in flavonoids (especially quercetin), antioxidants that strengthen the blood vessel resistance.
The glucosinolates also present in arugula are also known for their antioxidant action. They are excellent antibacterials and boost the immune system. Finally, chlorophyllthe pigment that gives arugula its attractive dark green color, is also a powerful antioxidant.
Alkalizing properties
In addition to its antioxidant properties, arugula helps restore acid-base balance of the organism. A diet that is too refined, too rich in sweet and meat products acidifies the body. Just like a significant physical activity (beyond two big sessions per week). However, the blood pH must remain more or less neutral, at the risk of having a weakened body, less resistant to viruses and fatigue. “Arugula is an alkalizing food, explains Gilles Dreux. It reduces the acidity of the body and alkalizes the blood pH”.
Arugula finally facilitates digestion. Well supplied with fibers that accelerate transit, “she regulates bile secretion and stimulates digestive acids, which improves digestion but also the absorption of nutrients”concludes our expert.
In what form do we find arugula?
• In bag : alone or mixed with other shoots (in a mesclun), it is ready to use. He is preferable however to rewash it to properly eliminate pesticide residues and traces of chlorine associated with industrial washing. Some brands offer organic options.
• Bulk : directly from the market gardener or from the greengrocer, it can be found from late spring to early autumn. We choose the greenest leaves, very fine and firm.
How to prepare it?
- In mesclun : to reduce its strong flavor, serve the arugula mixed with other young shoots (watercress, spinach, purslane…), a drizzle of walnut oil, balsamic and hazelnut chips.
- In herbal tea : infuse 1 tbsp. at s. of fresh leaves in a cup of simmering water, for about 10 min. Filter and drink this preparation immediately (after the meal, to promote digestion).
- In fondue : Melt the arugula in a drizzle of olive oil over low heat (like wilted spinach), stirring constantly. Remove from the heat as soon as the leaves are melting (5 to 7 min) and mix with the pasta and a little vegetable cream.
Recipes to discover:
Lentil salad with arugula
Mushroom risotto and arugula pesto
Arugula and almond tart
