Calories in arugula, and its health benefits

Arugula is considered one of the oldest leafy vegetables known that people eat, and this plant is usually used in salads and sandwiches.

Arugula is often grown all over the world, it mostly contains 95% water, so it's called water arugula, In this article, we will learn about the calories in arugula, and its health benefits.

• Nutritional value of arugula :-

Here is the nutritional value in 100 grams of arugula:-

1. Carbohydrates :-

A 100 gram serving of arugula provides about 1.3 grams of Carbohydrates, about 50% of these carbs are dietary fiber, and 25% are natural sugars.

Arugula is a non-starchy vegetable with low sugar content, so it does not raise blood sugar levels much when eaten.

2. Fat :-

Since a 100 gram serving of arugula has only 0.1 grams of fat, arugula is considered fat free food.

3. Protein :-

Although protein is the most abundant nutrient in arugula, a 100 gram serving of arugula only provides 2.3 grams of protein, so arugula is still a low-protein food.

4. calories :-

A 100 gram serving of arugula contains 11 calories only, so arugula is one of the leafy vegetables that is almost calorie-free.

5. vitamins and minerals :-

Arugula is a good source of many vitamins and minerals different ones. It's a good source of vitamin C, with one cup of arugula providing around 23% of the recommended intake for adult women. Arugula also provides a healthy dose of vitamin K and vitamin A.

Arugula also offers many minerals including potassium, calcium, magnesium, and folate, along with small amounts of several other micronutrients.

• Here are the health benefits of arugula :-

Since arugula contains many micronutrients and has a high water content, it offers a variety of different health benefits, which include :-

1. Supports eye health :-

Arugula is a good source of vitamin A, with 1 cup providing about 6% - 7% of the daily needs for this important nutrient, which plays an effective role in protecting the eye from age-related macular degeneration.

2. Boosting body hydration:-

Drinking water and other drinks isn't the only reason the body stays hydrated. Many fruits and vegetables are also good sources of water and help prevent dehydration.

Arugula tops the list of vegetables with high water content. It has 95% water, so eating it helps keep the body hydrated. Staying well hydrated boosts energy, prevents headaches, supports digestion, and helps body systems function properly. So eating watery foods and drinking enough water are important healthy habits.

3. Helps with weight management :-

Arugula has low calories, meaning you can eat a lot of it without risking going over your daily calorie needs.

4. Reduces cancer risks :-

Leafy greens like arugula are top food choices for cancer protection. Eating two to three servings of leafy greens weekly links to lower risk of certain cancers, including breast, skin, and stomach cancer.

Watercress can also help you get amounts of folate, which is an essential element for DNA replication and repair. That's why the American Cancer Society recommends eating large and varied amounts of colorful fruits and vegetables to help prevent cancer.

5. Bone strengthening :-

One cup of watercress contains about the daily recommended value of vitamin K. Eating a lot of vitamin K has been linked to better bone density and lower risk of fractures.

• Allergy :-

Watercress isn’t a common allergy trigger, but allergies can happen with any food. So if you suspect you're allergic to watercress, you should see a doctor right away.

• Storage and food safety :-

You can store unwashed arugula in the fridge until you're ready to use it. Rinse the arugula under running water right before use, then dry it and enjoy.

• How to prepare :-

Arugula has a mild peppery taste, so it can be included in most salads, which also include ingredients like apple, avocado, and other fresh veggies.

You can enjoy arugula in soups or potato dishes. Other options are putting it on scrambled eggs, adding it to wraps, or including it in your favorite recipe by stir-frying.

You can also include arugula with other ingredients to make a healthy and beneficial smoothie.

Including a variety of vegetables in your daily diet ensures you get enough of the different nutrients your body needs to function healthily and balanced. Of course, arugula is one of the most important of these veggies.