Arugula as Eruca spp. or Rocket, a member of the Brassicaceae family, has gained significant recognition, particularly in the Middle East and Europe, as a popular green salad and spice. Arugula is an excellent source of calcium and is low in sugar, calories, carbohydrates, and fat.
Plants belonging to the diverse therapeutic and medicinal properties, including the ability to inhibit tumorigenesis, provide antiulcer effects, and offer hepatoprotective benefits.
Nutrient available in Arugula:
| Nutrient | Value |
| Water [g] | 91.71 |
| Energy [kcal] | 25.00 |
| Protein [g] | 2.58 |
| Fat [g] | 0.66 |
| Carbohydrate, by difference [g] | 3.65 |
| Sugars, total [g] | 2.05 |
| Calcium, Ca [mg] | 160.00 |
| Iron, Fe [mg] | 1.46 |
| Magnesium, Mg [mg] | 47.00 |
| Phosphorus, P [mg] | 52.00 |
| Potassium, K [mg] | 369.00 |
| Sodium, Na [mg] | 27.00 |
| Zinc, Zn [mg] | 0.47 |
| Vitamin C, [mg] | 15.00 |
| Thiamin [mg] | 0.04 |
| Niacin [mg] | 0.31 |
| Riboflavin [mg] | 0.09 |
| Vitamin B-6 [mg] | 0.07 |
| Folate, [μg] | 97.00 |
| Vitamin A, [μg] | 119.00 |
| Vitamin A, [IU] | 2373.00 |
Health Benefits of Rocket
Arugula as Cancer Fighter
Arugula, due to its high cancer-fighting properties, is considered to be an effective anticancer agent. It contains a sulfur-containing compound called sulforaphane, which not only gives it its bitter taste but also contributes to its cancer-fighting abilities. Sulforaphane is currently being studied for its potential to hinder the progression of melanoma, esophageal, prostate, and pancreatic cancers. Additionally, it can inhibit the enzyme histone deacetylase (HDAC), which is known to play a role in the advancement of cancer cells.
Furthermore, Arugula contains nine natural flavonoids that have been isolated and found to combat liver carcinoma, breast carcinoma, colon carcinoma, and carcinoma of the larynx.
Maintain glucose level
Rocket is also rich in an antioxidant called alpha-lipoic acid, which aids in lowering glucose levels, enhancing insulin sensitivity, and preventing oxidative stress-induced changes in individuals with diabetes. Moreover, it contains Nitrate, which has the potential to reduce blood pressure, decrease the amount of oxygen required during physical activity, and enhance athletic performance.
Eruca as a source of Calcium
Arugula is an excellent source of calcium, which is essential nutrient is crucial for the development and maintenance of strong and healthy bones. By incorporating calcium-rich foods like arugula into your diet, you can help your body preserve bone mass, thereby reducing the risk of osteoporosis and bone fractures.
Control Diabetes
It has been extensively researched for its potential in preventing and treating diabetes. The use of ESS oil significantly improved liver GSH levels. When ESS oil was orally administered daily two weeks before and after inducing diabetes, it enhanced the lipid profile, ameliorated hyperglycemia, reduced the increase in malondialdehyde and 4-hydroxynonenal, and stimulated GSH in the liver treated with alloxan.
Rucola has a low glycemic index, which means it has a lower likelihood of causing spikes in blood sugar compared to high-glycemic foods. Including low-glycemic and fiber foods like arugula in the diet can help individuals with diabetes manage their blood sugar levels better and reduce the risk of complications.
Eye care
Eruca sativa seeds have been identified for their protective effects against renal toxicity caused by HgCl2. It is a good source of lutein, can also contribute to maintaining healthy eyes and sharp vision. It acts as a barrier against harmful UV light and may help prevent age-related macular degeneration, a common cause of vision problems and blindness. Furthermore, E. sativa seeds exhibit strong antioxidant properties and possess renal protective activity, thereby preventing oxidative damage to the kidneys.
Cognitive health:
Rucola is a beneficial leafy green that can positively impact cognitive health. Consuming just one cup of leafy greens daily, such as arugula, may help slow cognitive decline associated with aging. The antioxidants found in arugula can aid in reducing inflammation in the body, which is linked to various illnesses and cognitive decline.
By incorporating it into your regular diet, you may be able to protect yourself against age-related cognitive decline and brain-related conditions like Alzheimer’s and Parkinson’s diseases. Additionally, it contains polyglycosylated flavonol compounds that offer health benefits, particularly in terms of gastrointestinal and cardiac health.
The antioxidants, vitamin C, and carotenoids (lutein and zeaxanthin) present in it can protect the body from cell damage and chronic diseases like cancer.