Arugula energy value. Arugula salad - benefits and harms, use for health and beauty
Arugula rich in vitamins and minerals such as: vitamin A - 13.2%, beta-carotene - 28.5%, vitamin B9 - 24.3%, vitamin C - 16.7%, vitamin K - 90.5%, potassium - 14.8%, calcium - 16%, magnesium - 11.8%, manganese - 16.1%
Why Arugula is useful
- Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintenance of immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B9 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to looseness and bleeding of the gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
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Why is arugula so useful? and got the best answer
Answer from KRISTINA ZEMTSOVA [guru]
low in calories, vitamin bomb
Answer from Ejevika[guru]
Arugula, like many other types of salads, has mass useful properties: 100 grams of herb contains up to 15 mg of vitamin C, up to 1.8 mg of vitamin A, up to 48 mg of vitamin B9 and many others. It is also rich in trace elements - potassium (up to 220 mg per 100 grams of lettuce), calcium (up to 77 mg), magnesium (up to 40 mg), iodine (up to 8 μg), iron (up to 0.6 mg).
Answer from Shut the fuck up![guru]
the main thing is that it is delicious!))
Answer from ? Elena m?[guru]
Arugula is a salad plant with a rich taste and pungency, which is widely used in the cuisine of many countries, but especially in Italy. Fresh young shoots and leaves are eaten, and the seeds are used to obtain mustard and oil. Arugula is added to various salads, baked goods, pizza, pasta, or used as a vegetable additive in meat dishes.
Arugula composition
100 g fresh leaves arugula contains:
* Water - 91.7 g
* Proteins - 2.6 g
* Fats - 0.7 g
* Carbohydrates - 2.0 g
* Dietary fiber (fiber) - 1.6 g
* Ash - 1.4 g
Vitamins in arugula:
* Vitamin A (beta-carotene) - 1.4 mg
* Vitamin B1 (thiamine) - 0.044 mg
* Vitamin B2 (riboflavin) - 0.086 mg
* Niacin (vitamin B3 or vitamin PP) - 0.305 mg
* Vitamin B5 (pantothenic acid) - 0.44 mg
* Vitamin B6 (pyridoxine) - 0.07 mg
* Folic acid (vitamin B9) - 97 mcg
* Vitamin C (ascorbic acid) - 15 mg
* Vitamin E (tocopherol) - 0.43 mg
* Vitamin K (phylloquinone) - 108.6 mcg
* Choline (vitamin B4) - 15.3 mg
Macronutrients in arugula:
* Potassium - 369 mg
* Calcium - 160 mg
* Magnesium - 47 mg
* Sodium - 27 mg
* Phosphorus - 52 mg
Trace elements in arugula:
* Iron - 1.46 mg
* Manganese - 321 mcg
* Copper - 76 mcg
* Selenium - 0.3 mcg
* Zinc - 0.47 mg
Calorie content of arugula
100 g of arugula contains on average about 25 kcal.
The beneficial properties of arugula
Regular consumption of arugula stimulates the gastrointestinal tract, improves metabolism, activates the immune system, helps to reduce salt deposits, strengthens the walls of blood vessels, increases hemoglobin levels and, conversely, lowers the level of "bad" cholesterol in the blood and strengthens the nervous system.
In addition, arugula is used as a tonic, it has a diuretic, antibacterial, antioxidant effect, and is also useful for diabetes and obesity.
Recent studies have shown that arugula has strong anti-ulcer properties and is effective against damage to the stomach walls. As a result of experiments carried out on laboratory mice, it was found that arugula extract significantly reduces the growth of existing ulcers and prevents the formation of new ones, even in cases where toxins and other substances that cause ulcers remain in the animal's diet. Earlier research has shown that arugula also has potent anti-cancer properties.
Calories, kcal:
Proteins, g:
Carbohydrates, g:
Arugula (arugula), or Sowing caterpillar - a plant of the cruciferous family. Arugula has been cultivated in the Mediterranean since the days of the Roman Empire, where it was considered an aphrodisiac. Until the 1900s, arugula was mainly harvested in the wild, cultivation on a mass scale was not used, and practically not studied by science.
Cruciferous plants have always been distinguished by a mass of vitamins and useful properties. Arugula is a salad with a spicy flavor (calorifier). Almost all of its components have found application in our life. Leaves and flowers are used in cooking; arugula seeds are made from healthy oil... Due to its specific taste, arugula is very popular in cuisines such as Italian and Mediterranean, the dishes of which are famous all over the world. Everyone has heard about the famous italian risotto, pizza, aromatic pastas and salads.
It was from there that the fashion for arugula and dishes with it went, which is why they began to actively grow it both in the gardens and at home. It is easy to grow arugula, it does not require any special care and is rather unpretentious.
Calorie content of arugula
The calorie content of arugula is 25 kcal per 100 grams of product.
Arugula composition
The beneficial properties of arugula
The benefits of arugula for the human body are undeniable. Regular consumption of arugula remarkably stimulates the gastrointestinal tract and improves immunity. The vitamin and mineral composition of arugula improves metabolism, strengthens the walls of blood vessels, significantly reduces salt deposits, the level of harmful cholesterol, increases hemoglobin, significantly strengthens the nervous system, thereby increasing the level of resistance to stress.
Also, the beneficial properties of arugula are used by the human body as a tonic, antibacterial, antioxidant, diuretic. Arugula is unusually useful for patients with diabetes mellitus. Obese people should definitely include arugula in their diet, often do fasting days, consisting of the use of arugula in unlimited quantities. Its vitamin composition will give the body the necessary energy, low-calorie meals will help to significantly reduce weight.
Arugula in cooking
Arugula has a rich, pungent flavor. Mainly used in salads and also as vegetable supplement To meat dishes and pastas. In coastal Slovenia, it is also added to cheese cheburek (calorizator). In Italy, it is often used in the preparation of pizza; usually arugula is added to it shortly before the end of cooking or immediately after that. Also used as a sauce ingredient in addition to (or substitute for). In the Caucasus, young shoots and leaves are eaten. The leaves are used as a seasoning for dishes in the form of a salad, young shoots are eaten in fresh, the seeds are used for cooking.
Arugula (she is a rocket, she is arugula, indau and eruka, and in Russian it is just a caterpillar, or a walker) is especially popular in America, where it is used in salads, and in Asian countries as a spice. In our country, many perceive this herb as an ordinary garden weed, because compatriots began to eat it quite recently: the fashion for arugula came to us from Italy about 10-15 years ago.
However, in spite of the relatively short time for “tasting”, Russian gourmets managed to make sure that spicy arugula can give a unique aroma to salads, fish and meat dishes, sauces and broths.
Composition
When, going on a tour to Ufa, Natalia Oreiro provided the Bashkir promoters with her rider, they were seriously puzzled: the singer and actress demanded the inclusion of arugula salad with parmesan in the menu. Naturally, no one knew what arugula was.
Now the herb, better known under the name "arugula", has also appeared on the domestic market: the flowers and leaves of this plant are used for food. In addition, not only are appreciated at their true worth taste qualities arugula, but also its beneficial properties, to which the herb owes its composition.
In general, there is little herbaceous plants with the same palette of vitamins and minerals: the retinol group, B vitamins, tocopherols (there are over a dozen of them in arugula), ascorbic acid, phylloquinone (vitamin K), magnesium, calcium, iron, potassium, copper, zinc, selenium, sodium ...
Young shoots of arugula can "boast" of a high content of iodine, which is so lacking for everyone living far from the sea, and flavonoids that can strengthen blood vessels.
Calorie content of arugula
Due to its rich vitamin and mineral composition, arugula is a real energetic, mobilizing the strength of the body, bringing it into tone, increasing efficiency.
Moreover, the so-called energy value plants are extremely small: only 25 kcal per 100 g. Together with useful composition this, of course, favorably distinguishes arugula in the eyes of those who want to lose those extra pounds.
Nutritional value is presented in this way:
- proteins - 2.85 g,
- carbohydrates - 2.05 g,
- fiber - 1.6 g,
- fats - 0.66 g.
Beneficial features
This whole spectrum nutrients could not help but affect the presence of beneficial properties in arugula. So, for example, regular use of this herb improves metabolic processes (in particular, water-salt metabolism), improves digestion and strengthens the nervous system, removes "harmful" cholesterol, and increases hemoglobin levels. Arugula is also recommended for depression, prolonged stress.
During pregnancy, the plant helps to replenish the lack of trace elements and vitamins, and its use during lactation can increase the production of breast milk.
In the field of cosmetology, arugula oil is successfully used: it strengthens the hair follicles, prevents hair loss. Beta-carotene in its composition is effective for the healing of skin, nails, hair.
Arugula in medicine
All parts of the plant are used for medicinal purposes. By the way, they can be found in the composition of many medicinal preparations: the healing properties of the herb enhance the beneficial effects of other components of the mixtures.
One of the most important features of arugula for medicine is its remarkable anti-ulcer properties: the plant helps to fight against damage to the gastric walls. The substances included in it contribute to a significant reduction in the size of already existing ulcers, and also prevent the emergence of new foci of lesions, even with some deviation from adhering to a therapeutic diet. That is why arugula preparations are often used for stomach diseases (colitis, gastritis, peptic ulcer).
In the treatment of ulcers and abscesses of the outer skin, arugula juice is widely used, known for its strong bactericidal properties, as well as the ability to quickly heal skin cuts. The juice is also used to treat cracks and "spurs" on the heels. By the way, the same bactericidal action allows you to fight infectious and inflammatory diseases.
Among dermatologists, juice and gruel (it remains after brewing the herb with boiling water) are popular in the treatment of lichen.
The positive properties of the plant are also manifested in the treatment of diseases of the bronchi and lungs, and the excellent expectorant effect can greatly facilitate the course of the disease and accelerate the recovery time.
For ailments in the genitourinary system, a tincture is recommended: 20 g of herbs are infused in 1 liter of boiling water for 5 hours. For diabetics, arugula will be useful for normalizing blood sugar levels.
Many vitamins contained in the plant help in the treatment of viral diseases, and also increase the immunity of a person in general. Arugula is recommended for children to strengthen the bone and immune systems.
Arugula in cosmetology
The medicinal properties that arugula possesses have found their application not only in medicine, but also in modern cosmetology. In particular, plant juice is not only a wonderful moisturizer, with the help of this preparation the skin will be relieved of redness, irritation, and peeling.
Arugula oil (obtained from herb seeds) is used to strengthen hair, which also helps to cope with the problem of baldness. If the hair falls out intensively, it is recommended to rub 1 tbsp into the scalp at night. l. this oil, then cover your hair with a warm handkerchief or scarf, and in the morning rinse off with warm (not hot!) water. The effect of this method will be noticeable after a month of regular (2-3 times a week) procedures.
Arugula oil also prevents breakage and dryness of hair. To do this, you need to rub it into the scalp half an hour before washing your hair.
The bactericidal properties of arugula are not bypassed by cosmetologists: in one form or another, it is part of creams that improve the condition of the skin in case of acne and various infections. In addition, on the basis of the juice of the herb, many ointments have been created to combat skin diaper rash, calluses, cornification, heel fissures.
Arugula for weight loss
Arugula is not just a low-calorie vitamin and mineral complex, it is also very well absorbed by the body, and it is the feeling of fullness given by eating arugula that is useful for people in the fight against excess weight. In addition, if many diets negatively affect a person's performance, then in case
This will not happen with arugula: we have already found out that the herb is a real natural energetic.
For those wishing to lose weight, nutritionists recommend consuming a portion of arugula salad daily: this will improve metabolism and have a beneficial effect on overall health. The fiber in the leaves of the plant will make you feel full. This is probably why arugula is a daily item in the diet of top models.
Good to know
Before using arugula in culinary masterpieces or a home cosmetic bag, you need to buy it, and therefore, choose the right one.
The main thing that you should pay attention to when buying is the state of the leaves: lethargic, "lifeless", "sad" leaves indicate that before you arugula is far from the first freshness. The taste of the herb directly depends on the size of the leaves: the larger they are, the less bitterness they contain, and vice versa.
Of course, arugula is best consumed on the day of purchase, but if necessary, you can store it in the refrigerator for a week. To do this, wrap a bunch of grass with cling film and keep it away from other vegetables and fruits. In a vacuum bag, greens will stay fresh a little longer - up to 10 days. If you want to keep the grass even longer, we recommend using the freezer.
Arugula's role in cooking is mainly a spice in salads. However, it must be remembered: salad with the addition of this herb cannot be stored, it is better to use it immediately. Otherwise, the leaves will let out juice and turn into an unsightly gruel.
You should also know that in the process of cooking arugula you need to tear it with your hands, and not cut it with a knife: the substances that make up the plant enter into a chemical reaction with the metal, which darkens because of this.
Especially for - Gmyrina Tatiana Sergeevna (phrola)
arugula_ rich in vitamins and minerals such as: vitamin A - 13.2%, beta-carotene - 28.5%, vitamin B9 - 24.3%, vitamin C - 16.7%, vitamin K - 90.5%, potassium - 14.8%, calcium - 16%, magnesium - 11.8%, manganese - 16.1%
Why arugula is useful_
- Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintenance of immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B9 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to looseness and bleeding of the gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
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