The leaves of wild arugula, also known as arugula, salad arugula or arugula, is a Mediterranean green vegetable. The vegetable is part of the Brassicaceae family, which also includes broccoli, cauliflower and cabbage. The leaves are dark green with an intense aroma and peppery flavor. The benefits of wild arugula leaves are quite popular in Italy, France and parts of North America. This vegetable is traditionally eaten raw due to its delicate nature; however, its strong flavor makes them a good ingredient for pizza or salads.
Benefits of Wild Arugula Leaves:
In addition to being used as a food ingredient, wild arugula leaves have also been exploited for medicinal uses. The vegetable has a long history of medicinal application due to its ability to prevent multiple diseases, treat many diseases and improve overall health.
1. Help Control Weight:
If you are on a mission to lose some weight, wild arugula leaves can be an alternative to your healthy lifestyle staple products. Like other green leafy vegetables, wild arugula leaves contain a low level of calories. As a result, this vegetable can be an excellent option for people who follow certain diet programs to achieve a healthy body weight. The calories in wild arugula leaves are so low that consuming two cups will only give you 8 calories in total. Therefore, eating many of these vegetables will have no impact on your daily calorie intake and will not adversely affect your weight loss program. On the other hand, you can use these leaves to feel satisfied without adding significant calories to your diet.
2. Full of Many Nutrients:
While they are low in calories, the benefits of wild arugula leaves contain a substantial amount of important nutrients, such as minerals and vitamins. In fact, according to the Aggregate Nutrient Density Index, or ANDI, which is a tool for classifying foods according to their nutrient density, wild arugula leaves are considered one of the richest nutrient foods in the world. This tool analyzes the amount of micronutrients in food compared to its caloric content. The result showed that wild arugula leaves belonged to the 10 best nutrient-rich foods in the world. What does that mean? It means you can reduce your calorie intake by consuming arugula leaves without having to scarify the nutrients you consume.
3. Improves Visual Health:
Some nutrients found in the leaves of wild rockets can improve eyesight. In fact, the vegetable is an excellent source of beta-carotene, lutein and zeaxanthin. Beta-carotene is a carotenoid that the body can easily convert to vitamin A. For each serving of 2 cups of carotenoid, wild arugula leaves will provide 19% of the recommended daily intake of vitamin A, if your body needs a diet of 2,000 calories Vitamin A is a vital micronutrient for the health of your vision. Promotes a good view, especially at night.
“This is because vitamin A is an essential nutrient to help your eyes see with minimal lights”.
In addition, the other two carotenoids in wild arugula leaves, zeaxanthin and lutein are also very important for good vision. Zeaxanthin and lutein may be important to help your body protect against age-related macular degeneration. This type of degeneration is what causes many older people to experience blindness. People with macular degeneration who take enough zeaxanthin and lutein in the supplement forms will be more likely to avoid the advanced stage of degeneration as they age. Because of this, consuming this vegetable can be very important to avoid age-related macular degeneration.
4. Control Blood Pressure:
Wild arugula leaves contain three types of minerals that perform their function to keep blood pressure low: potassium, calcium and magnesium. The plant is not the main source of potassium, however, the mineral is an additional benefit when you regularly consume the benefits of wild arugula leaves. A 2-cup serving of arugula leaves gives your body approximately 150 micrograms of this mineral. Potassium is one of the key minerals that helps reduce blood pressure by creating a balance to combat the effect of salt. Your kidneys need potassium to remove water or excess fluid in your body and remove it from your system through the bladder. This action helps regulate the amount of fluid in your body that can increase your blood pressure. In addition to potassium, magnesium and calcium can also reduce the level of blood pressure in your body. Magnesium keeps the blood pressure of patients with hypertension and high-risk people under control by preventing constriction of blood vessels. Constriction of blood pressure can increase blood pressure, which is the cause of hypertension. Wild arugula leaves will be a good natural supplement to prevent magnesium deficiency.
5. Promotes Cardiovascular Health:
The combination of nutrients in the leaves of wild arugula that makes the vegetable a good agent to combat high blood pressure also plays an important role in the health of your heart. Having a constantly high blood pressure increases the risk of heart disease. This is because high blood pressure causes excessive strain that causes damage to the coronary arteries. Arteries may also narrow due to plaque buildup. This leads to a condition known as atherosclerosis. As the plaque becomes thicker and the arteries become harder, the blood flow is interrupted. The heart will not receive enough supply of oxygen and nutrients. Cardiac muscle that is deprived of oxygen will be damaged and this usually occurs when a heart attack occurs. The benefits of wild arugula leaves control your blood pressure levels, so it also reduces the risk of heart attack. In addition, it is also a source of folic acid that is an important mineral for your metabolism. A folate deficiency can cause an elevated homocysteine level. When your body has too much homocysteine, your risk of heart disease will increase.
6. Protect your Body Against Cancer:
There are substances in various cruciferous vegetables, including cabbage, watercress, Brussels sprouts, broccoli and wild arugula leaves that offer cancer protection. These vegetables are rich in glucosinolates, the compounds that cause the spicy taste in green leafy vegetables. Sulfur-containing compounds help your body fight cancer by eliminating carcinogens before it affects your DNA. In addition, glucosinolates also inhibit and even stop the growth of hormone-related cancers. While more research is needed on this topic, some studies have shown that eating many cruciferous vegetables regularly can reduce the risk of developing lung and colorectal cancers. In addition, the benefits of wild arugula leaves are also an excellent source of flavonols, which is a type of flavonoid. Although more research is also needed, several studies have shown that flavonoids demonstrate anti-inflammatory and anti-cancer properties.
7. Help to Detoxify the Body:
Wild arugula leaves can also effectively detoxify the body. This is because the leaves contain many antioxidants that can significantly improve the value of the oxygen absorbance capacity. Antioxidants can help find and eradicate free radicals and maintain a perfect balance of the enzymatic reactions of cells. This will also destroy harmful toxins and dangerous substances in your body. Since free radicals and toxins are removed from your system, your body will be healthier and protected against disease. You will also have clearer, more radiant and youthful skin.
8. Improves Bone Health
Wild arugula leaves are rich in vitamin K, a micronutrient that contributes greatly to the health of the heart and bones. Vitamin K stimulates bone formation activity in human cells. In people with osteoporosis, high vitamin K intake can increase bone mineral density. In addition, taking enough vitamin K can also reduce the risk of fracture. When vitamins K and D are taken synergistically, both can work better to improve bone density and prevent osteoporosis in the first place. This does not even need to be taken in high doses when consumed together, since vitamin K will modulate bone metabolism. Vitamin also positively influences calcium balance, which is the most important mineral in bone formation and metabolism. Everyone is at risk of osteoporosis as they get older. Loss of bone mass will reduce your ability to function in daily life and to be productive, therefore, it is better to prevent the condition as soon as possible. The presence of vitamin K in the benefits of wild arugula leaves makes vegetables a perfect addition to an osteoporosis diet. On the other hand, the presence of many other important minerals in vegetables will help maintain healthy bones.
9. Increase Immunity:
As a plant that is rich in antioxidants, along with other important vitamins and minerals, wild arugula leaves also increase your body’s defense. Vitamin C and other antioxidants in the launch of wild rockets actively seek and destroy dangerous free radicals before they cause an inflammatory reaction that leads to real damage to your body. As a result, your body is more protected against cancer and other diseases. Vitamin is present in large quantities in wild arugula leaves so you don’t have to take vitamin C supplements. In addition, wild arugula leaves also contain copper, which stimulates the creation of white blood cells. White blood cells are your number one defense against contagious diseases caused by viruses and foreign agents that attack your body. With a healthy white blood cell count, your body will have a stronger immune system against disease.
10. Improve Mineral Absorption:
Oxalate is a natural molecule that is present in many leafy vegetables. The high level of oxalate is bad for your body because it binds minerals such as calcium, which causes your body to suffer from certain mineral deficiencies. When you consume a diet rich in minerals such as iron and copper, which are actually abundant in plants, but you also consume vegetables with a high level of oxalates such as spinach, the diet will be counterproductive since mineral absorption is inhibited. Because of this, eating foods that are rich in vitamins in minerals, but also low in oxalate level, like wild arugula leaves, is better for your body and your system.
11. Prevents Kidney Stones:
The diet high in oxalate can cause serious problems, such as kidney stones. Every food you eat travels through our digestive tract to be processed by digestive enzymes. After the nutrients absorbed by your body for use in the metabolic system, the rest of the food is broken down as feces. As food passes through the intestines, calcium binds to oxalate. The mineral is excreted mainly along with feces. However, when your body has too much oxalate due to the high oxalate diet, the oxalate that passes through the kidneys can bind enough minerals to cause kidney stones. In fact, one of the most common types of kidney stones in the world is calcium oxalate kidney stones. Adopting a diet with a low level of oxalates will reduce the risk of developing this particular type of kidney stones. Because the benefits of wild arugula leaves are low in oxalates, you can use the vegetable to replace other high oxalate leaf vegetables on your plates.
12. Promotes Healthy Digestion:
Constipation is one of the most common results of a bad diet that leads to unhealthy digestion. When the food you eat does not contain enough fiber, it will usually cause a problem with bowel movements. High levels of dietary fiber can add volume to feces and make it easier to pass through the digestive system and excrete. The benefits of wild arugula leaves contain a large amount of fiber that can facilitate bowel movement and prevent constipation before it leads to a more serious problem such as hemorrhoids. When you start having problems with your digestion, you can add wild arugula leaves to your diet.
13. Reduce the Risk of Diabetes:
Alpha lipoic acids found in the leaves of wild rockets play an important role in maintaining your overall health. In addition to playing a role as an antioxidant that fights free radicals, it can also reduce your risk of diabetes by increasing your body’s sensitivity to insulin and stabilizing your blood sugar level. This is the reason why diabetic and prediabetic patients will benefit greatly by regularly consuming wild arugula leaves. If you want to maintain a healthy blood sugar level, you should add this vegetable to your daily diet.
14. Decrease the Level of Bad Cholesterol:
Low density lipoprotein is the type of cholesterol that negatively affects our body. Wild arugula leaves have the ability to lower the level of LDL cholesterol in the body and at the same time improve the level of high density lipoprotein or good cholesterol. When the level of cholesterol in your body increases, you will have an increased risk of dangerous health problems, including strokes and heart attacks.
15. Prevents Anemia:
The presence of iron in the benefits of wild arugula leaves is very beneficial for your body to fight anemia. Iron is an important mineral that develops red blood cells that carry oxygen to every cell in your body. When your body does not receive enough oxygen, you will suffer symptoms of anemia. The most common type of anemia is caused by iron deficiency. Making the wild rocket leave a part of your diet will prevent this.