Arugula: calorie content, content of vitamins and minerals. How is it useful for women and how it can improve men's health. Does the product have contraindications? The best culinary recipes with green salad. Arugula is a herbaceous annual plant from the Cabbage family. It grows in large numbers in the wild in Central and Southern Europe, in the north of the African continent, as well as in Asia Minor, Central Asia and India. In Russia, in natural conditions, it is found in the Caucasus and Dagestan. This salad is currently cultivated in many countries, even in North America, but previously the main cultivation region was the Mediterranean - this area has specialized in arugula since the time of the Roman Empire. The plant is mainly used in cooking, it has many useful properties, rich nutritional value and interesting taste, the salad is somewhat reminiscent of sorrel - tart, with a slight sourness and slightly perceptible bitterness. Arugula is mainly used for making fresh salads, but it can also be an ingredient in pizza, pasta and other cooked dishes.
The composition and calorie content of arugula
Arugula salad, like any other green salad, is, of course, low in calories and low in fat.
The calorie content of arugula is 25 kcal per 100 grams, of which:
- Proteins - 2, 6 g;
- Fat - 0.7 g;
- Carbohydrates - 3, 7 g;
- Dietary fiber - 1, 6 g;
- Water - 91, 71 g;
- Ash - 1, 4 g.
As you can see, arugula is great for adding variety to your diet. However, low calorie content is an important, but the only advantage of the salad. It also boasts a high content of various vitamins, micro- and macroelements, and beneficial acids.
Macronutrients per 100 g:
- Potassium - 369 mg;
- Calcium - 160 mg;
- Magnesium - 47 mg;
- Sodium - 27 mg;
- Phosphorus - 52 mg
Microelements per 100 g:
- Iron - 1.45 mg;
- Manganese - 0, 321 mg;
- Copper - 76 mg;
- Selenium - 0.3 mg;
- Zinc - 0, 47 mg.
Vitamins per 100 g:
- Vitamin A, RE - 119 mcg;
- Beta carotene - 1, 424 mg;
- Lutein + Zeaxanthin - 3555 mcg;
- Vitamin B1 - 0.044 mg;
- Vitamin B2 - 0.086 mg;
- Vitamin B4 - 15.3 mg;
- Vitamin B5 - 0, 437 mg;
- Vitamin B6 - 0.073 mg;
- Vitamin B9 - 97 mcg;
- Vitamin C - 15 mg;
- Vitamin E - 0.43 mg;
- Vitamin K - 108, 6mkg;
- Vitamin PP, NE - 0, 305 mg;
- Betaine - 0.1 mg.
Fatty acids per 100 g:
- Omega-3 - 0.17 g;
- Omega-6 - 0, 132 g;
- Saturated - 0.086 g;
- Monounsaturated - 0.049 g;
- Polyunsaturated - 0, 319 g.
In addition, there is a lot of mustard in arugula. Its composition, in turn, contains many essential amino acids, the regular use of which is especially important for vegetarians.
The plant also contains essential oils, steroids involved in hormonal metabolism, alkaloids with an antifungal effect, flavonoids that help normalize metabolic processes, antioxidants in the form of quercetin, which, in addition to counteracting free radicals, has a decongestant and antispasmodic effect.
Useful properties of arugula for the body
As you understand, with such a rich composition, the salad has a comprehensive beneficial effect on the body. Among the main beneficial properties of arugula are the normalization of the gastrointestinal tract, strengthening the nervous and cardiovascular systems, antibacterial, immunostimulating, diuretic, and anti-cancer effects. In addition, arugula has a number of special properties, considering which it is worth saying that this plant must be present in the diet of women and men.
Benefits of arugula for women
The exclusive benefits of arugula salad for women are in the following effects:
- Maintaining optimal weight … The salad contains a lot of water and dietary fiber, which helps to normalize the digestive system and accelerate metabolic processes - nutrients are absorbed efficiently, toxins and toxins are quickly removed from the body. Thanks to these properties, arugula is especially appreciated in dietetics - it helps not only to lose weight, but also to maintain a figure, while maintaining ideal shape.
- Improving skin condition … Where there is release from toxins, there is an improvement in the condition of the skin. It's no secret that skin problems are usually caused not so much by its features and type as by the state of the digestive system. When the intestines are cleared of toxins, most of the skin problems go away. In addition, it should be added that the antioxidants contained in arugula effectively prevent early aging - the entire body is rejuvenated, including the skin.
- Prevention of cancers of the female reproductive system … Again, thanks to antioxidants that actively fight against the activity of free radicals, and cleaning the body of toxins, the likelihood of developing cancer is reduced many times over. Moreover, in the event that the tumor already exists, regular consumption of the plant in food can slow down or even stop its growth. Arugula is especially effective against breast, uterine and ovarian cancer.
- Relief of nervous tension during PMS and hormonal changes … With regular use of arugula, you can see improvements in the functioning of the nervous system. The special substances found in the product strengthen nerve fibers, help fight stress, prevent the development of depression, anxiety, increased irritability and nervousness that often accompany PMS, menopause and other hormonal changes common to the female body.
- Beneficial effect on the fetus … Arugula contains a large amount of folic acid, a vitamin essential for pregnancy. Taking folic acid is prescribed even before pregnancy and accompanies a long period of gestation, the use of this substance contributes to the development of a normal nervous system in a child. It is worth noting that the salad, due to the rich content of other vitamins and useful components, generally raises the woman's immunity, which is also very important during the period of gestation, because the health of the expectant mother directly affects the development of the baby.
- Lactogonic effect … Arugula helps not only pregnant women, but also lactating women, it can increase the production of breast milk and solve the problem of its lack, which many women face.
As you can see, the range of beneficial effects of arugula salad on the female body is really impressive, and therefore the fair sex must certainly introduce it into the diet.
The benefits of arugula for men
However, men also need to use this salad. The list of positive effects that it has on the male body is not as large as the range of beneficial effects on the female, but they are of exceptional importance.
Benefits of arugula for men:
- Beneficial effect on potency … Arugula acts as a powerful aphrodisiac: it gives a burst of energy, increases sexual desire, improves the quality of potency.
- Prevention of prostate cancer … We have already said above that lettuce is effective in the prevention and treatment of cancer, and it is especially effective in the fight against cancer of the female genital organs and mammary glands, but the product can also give a powerful rebuff to prostate cancer.
In addition, it should be noted that arugula has a beneficial effect on the cardiovascular system: it strengthens blood vessels, helps cleanse them of excess cholesterol, fats, toxins, which in turn reduces the risk of vascular occlusion and the development of acute cardiac conditions. This is more important for men than for women, since statistics show that the number of deaths of men from a heart attack seriously exceeds the number of deaths of women for the same reason.
Harm and contraindications to the use of arugula
However, although arugula, as you can see, is an extremely useful product, it also has contraindications. First of all, they are associated with individual intolerance to the components of the salad. Allergy to it is not a very common phenomenon, but it does take place. This is why pregnant and lactating women should be careful when adding arugula to their diet, adding it in small amounts and monitoring the body's response.
In addition, a healthy salad can be harmful if a person has certain health problems, takes any medications. In this situation, consultation with the attending physician is mandatory. In a special risk group, people suffering from increased acidity of the stomach, liver and kidney diseases, biliary dyskinesia, gout, autoimmune diseases.
There is a rather thin line between the benefits and harms of arugula for a healthy person, the catch lies in the moderate use of the product. When overeating this salad, like any other product, even the healthiest organism can react with negative symptoms.
Arugula recipes
The salad is actively used in cooking all over the world, while the peculiarities of its use are determined by the region. In some regions, arugula is perceived more as a salad culture and is added mainly to salads, used as a "side dish" for meat in combination with other herbs and vegetables, and put on sandwiches. In others, the product is perceived more as a spice and is added to a variety of dishes to create a unique taste and aroma. But, of course, it is best to consume the salad fresh in order to maximize the benefits.
One way or another, its use is solely a matter of your imagination. But if you don't want to fantasize, use ready-made recipes with arugula:
- Spicy rice with shrimps and arugula … Boil rice (2 cups) until al dente - jasmine rice is ideal for this dish. Heat sesame oil (50 ml) in a deep frying pan (preferably in a wok) - you can replace it with olive or odorless vegetable oil as a last resort. Saute chopped garlic (12 cloves) for a couple of minutes, then add lemon juice (from two fruits), fish sauce (5 tablespoons) - Asian anchovy sauce, sushi rice vinegar (100 ml), sugar (50 grams) and shrimp (500 grams). Bring the resulting broth to a boil, reduce heat and simmer for 2-3 minutes. Add arugula (100 grams), cilantro (50 grams), boiled rice, cover and let stand for a couple of minutes, then serve.
- Arugula and beetroot salad with cheese … Boil 2 beets and cut into thin strips. Prepare the dressing: mix olive oil (50 ml), lemon juice (from half of the fruit), dry mustard (quarter teaspoon), sugar (1 teaspoon), salt and pepper to taste. Stir the sauce until the sugar dissolves. Place arugula "pillows" on 2 serving plates, top with beets, crumbled goat cheese (about 50 grams per plate), sprinkle with walnuts (about 30 grams per plate) and season. Eat immediately.
- Pizza with arugula and anchovies … Roll out the ready-made pizza dough (250 grams), brush it with tomato paste or your favorite ketchup (50 grams), put tomatoes cut into thin circles (2-3 pieces) on top, salted anchovies in oil (150 grams), sprinkle with grated mozzarella (100 grams), pepper to taste. Place in an oven preheated to 200 degrees for 15-20 minutes. Sprinkle arugula on top of the hot pizza to taste.
- Ravioli with zucchini and cream cheese … In a deep bowl, mix flour (400 grams) and separately whipped yolks (5 pieces), knead the dough for about 10 minutes, it should turn out to be plastic and not stick to your hands. If it comes out too steep, thin it lightly with water. Wrap the finished dough with foil and refrigerate for 30 minutes. Meanwhile, grate the zucchini (500 grams), squeeze out the liquid and salt to taste. Chop arugula (30 grams), grate any hard cheese (70 grams). Combine zucchini with herbs and hard cheese and add mascarpone (200 grams). Form many small balls out of the dough, then roll each and place the filling inside. After cooking, let the ravioli dry for about an hour and then boil in slightly salted water for 4-5 minutes.
- Pasta with arugula pesto … Pour olive oil (4 tablespoons) into a blender, arugula (1 large bunch), grated hard cheese (150 grams), walnuts (60 grams). Whisk the sauce until smooth. Boil the pasta, pour generously with the sauce and garnish with fresh arugula leaves.
Here are just a small selection of interesting recipes. But, rest assured, if you make friends with this salad, there are many more delicious and healthy dishes waiting for you!
Interesting facts about arugula
Arugula in different countries has different names, even in the states of Europe closest to each other, but there, even in different regions of Italy there is no single name. This situation is often confusing. This salad is often mistaken for chicory, radichio, rape and other crops. In our country, now everyone is accustomed to the name arugula, but earlier this plant was called a walker or a caterpillar.
Since ancient times, arugula has been used as a medicine; infusions from it were used to treat a variety of diseases, from ulcers to calluses.
During the Roman Empire, salad was primarily appreciated as an aphrodisiac, and it was certainly present at all feasts. However, in modern Italy, arugula is called "Viagra for the poor."
In the 18th century in France, it began to be called the "plant of the singer", as it was noticed that it has an amazing ability to quickly return a lost voice.
In Russia, it is not necessary to buy arugula in a store, you can grow it yourself "on the window". The plant is very unpretentious: 16 degrees of heat is enough for it, it is not demanding on the presence of the sun, the only important condition for its successful growth is an abundance of moisture. If you forget about regular watering, the salad will grow bitter.
To taste, as we said above, arugula resembles sorrel, but has a brighter bitterness, but gourmets describe the smell of this plant more exquisitely. It is believed that this salad combines the aromas of pepper, nuts and mustard.
On contact with metal, arugula oxidizes and loses its beneficial properties, and therefore it is better to tear it with your hands, and not cut it with a knife.
Until the 20th century, it was not cultivated, but exclusively wild plants were collected.
In our country, lettuce became widespread quite recently, some 20 years ago it was tried as a delicacy only by Russian diplomats on foreign trips, although in some regions of our country at that moment it grew as a weed.
Watch a video about arugula:
Arugula is an extremely healthy and tasty plant. It must certainly be present in the diet of both women and men, since it has specific properties that are important for the health of both the strong and the beautiful half of humanity. However, before introducing this salad into the diet, you need to make sure that there are no contraindications. If they are not there, you are in luck, you can get acquainted with new interesting dishes that will not only be tasty, but also very useful.
