Health Benefits of Arugula:
Cancer Prevention
Arugula is a cruciferous vegetable. Cruciferous vegetables are associated with reduced risk of cancer in many studies.
High In Antioxidants
Arugula is dense with the natural antioxidants vitamin C, vitamin K and vitamin A. In addition to fighting free radical activity, these vitamins offer great immune system support.
High In Vitamin C
Vitamin C is a well known as a powerful antioxidant that helps prevent cancer, boosts the immune system and fights the common cold.
High In Vitamin A
Vitamin A is a powerful antioxidant, boosts immunity and is great for the eyes, skin, bones and teeth.
High In Vitamin K
Three cups of arugula provide over 100% of your daily vitamin K needs.Vitamin K is known to promote bone health and brain function while acting as an anti-inflammatory and antioxidant.
Eye Health
Arugula is a good source of carotenoids, fat-soluable pigments that are known to help prevent macular degeneration. The vitamin C in arugula may help in the prevention of cataracts.
Mineral Rich
Arugula is also a good source of calcium, iron, potassium, manganese and phosphorous, all essential minerals that offer their own unique health benefits.
Low in Oxalate
Oxalates inhibit mineral absorption in the body. Other healthy leafy greens, such as spinach, have high levels of oxalate. However, arugula appears to offer relatively low levels of oxalate, making it a healthier alternative for people seeking foods high in calcium and other essential minerals.
Bone Health
Low levels of oxalates combined with a great variety of vitamins and minerals found in arugula make it great for bone health. One study of Vitamin K found that daily consumption of the vitamin led to decreased risk of bone fractures. Calcium, potassium, magnesium, manganese and vitamin C are all considered good contributors to positive bone health.
Source: http://www.healthdiaries.com/
Arugula Salad Recipe:
Makes one giant bowlful!
Ingredients:
1 large mango, cubed
1 avocado, diced
3/4 cup macadamia nuts, roasted/salted
5 cups fresh arugula
optional add-in’s: sweet onions, diced apple, diced pineapple … more
Dressing (or use your own recipe):
1/4 cup lemon juice
2 Tbsp apple cider vinegar
1/4 cup olive oil
1 Tbsp Dijon mustard
1 tsp honey (or liquid sweetener of choice)
pepper
dash garlic powder
Directions:
1. Whisk together dressing ingredients.
2. Toss the avocado, mango and nuts with the salad dressing – then pour it right over the greens.
3. Toss the salad together when you are ready to serve the salad. Otherwise the arugula would get quite soggy.
3. Top with fresh black pepper! Serve!
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