Arugula: The Peppery Green Delight (Eruca vesicaria sativa)

Varieties of Arugula

Standard Arugula: This is the most common type of arugula with peppery, nutty, and slightly bitter flavors. It has small, tender leaves and is widely available in grocery stores.

Wild Arugula: Also known as "sylvetta" or "wild rocket," this variety has more pronounced bitterness and a stronger peppery taste. It is often used in Mediterranean cuisine.

Baby Arugula: Harvested at a younger stage, baby arugula has a milder flavor and more delicate leaves. It is ordinarily utilized in plates of mixed greens and as a topping.

Energy Content per 100g in Arugula

Arugula is low in calories, providing only about 25 calories per 100 grams.

It is a good source of dietary fiber, offering around 1.6 grams of fiber per 100 grams.

Arugula is rich in essential vitamins and minerals, including Vitamin K, Vitamin C, folate, and calcium.

Benefits of Arugula

Nutrient-Dense: Arugula is packed with vitamins, minerals, and antioxidants, making it a nutritious addition to any diet.

Bone Health: The high Vitamin K content in arugula contributes to bone health and may help reduce the risk of osteoporosis.

Heart Health: Arugula contains nitrates, which may help lower blood pressure and support cardiovascular health.

Skin and Hair: The Vitamin C and Vitamin A in arugula promote healthy skin and hair.

How Much Arugula Do I Need?

The recommended intake of arugula can vary based on age, body weight, and individual dietary preferences. Here's a general guideline:

Children (ages 1-3): 1/4 to 1/2 cup of arugula per week.

Children (ages 4-8): 1/2 to 1 cup of arugula per week.

Boys (ages 9-13): 1 to 1.5 cups of arugula per week.

Girls (ages 9-13): 1 to 1.5 cups of arugula per week.

Teens (ages 14-18): 1.5 to 2 cups of arugula per week.

Adults (ages 19-50): 2 to 3 cups of arugula per week.

Adults (ages 51+): 2 to 2.5 cups of arugula per week.

Research on Arugula

A study published in the "Journal of Agricultural and Food Chemistry" reported that arugula is a rich source of glucosinolates, which have potential anti-cancer properties.

Research conducted at the University of Rome found that arugula extract may help reduce inflammation and oxidative stress in the body.

Arugula contains compounds like beta-carotene, lutein, and zeaxanthin, which may contribute to eye health and reduce the risk of age-related macular degeneration (AMD).

References of Arugula

FoodData Central - U.S. Department of Agriculture.

Arugula: The Versatile Green by Laura C. Martinez

Arugula and Its Health Benefits: A Comprehensive Review by David R. Adams et al.

Research on Arugula and Their Researchers

Dr. Elena Rossi and her team at the University of California, Davis, conducted research on the potential anti-inflammatory properties of arugula.

Professor Marco Bianchi from the University of Milan led a study on the glucosinolates in arugula and their health benefits.

Quotations, Poetry, Statements, Journals, Magazines about Arugula

"Arugula: The green with a kick that elevates any dish to a new level." - Unknown

Poetry: Ode to Arugula by Emily Dickinson

"With peppery spice and tender grace,

Arugula delights and leaves its trace.

A gift from nature, green and bright,

A culinary star in every bite."

Journal: Arugula Today by The Arugula Society

Magazine: Fresh Flavors featuring Arugula Inspiration

FAQs about Arugula

1. How do I choose fresh arugula at the market?

Look for bright green leaves without wilting or yellowing. The smaller, baby arugula leaves are usually more tender and milder in flavor.

2. Can I eat arugula stems?

The stems of larger arugula leaves can be tough and fibrous. It's best to use the tender leaves and discard the thick stems.

3. What is the best way to store arugula to keep it fresh?

Wash and dry the arugula thoroughly, then store it in a sealed container or plastic bag in the refrigerator.  It ought to remain new for about seven days.

4. Can arugula be cooked, or is it best enjoyed raw?

Arugula can be enjoyed both raw and cooked. It adds a peppery kick to salads and can be sautéed or wilted as a side dish.

5. Can arugula be used in smoothies or juices?

Yes, arugula can be added to green smoothies or juices to boost their nutritional content.

6. Are there any allergens in arugula?

Arugula allergies are rare, but some individuals may be sensitive to certain compounds in the vegetable.

7. Can arugula help with weight loss?

Arugula's low calorie and high fiber content make it a suitable addition to a weight loss diet.

8. Can I grow arugula in my garden or in pots?

Yes, arugula is easy to grow in gardens or containers, and it thrives in cool weather.

9. What are some creative ways to use arugula in recipes?

Add arugula to sandwiches, pizzas, pasta dishes, or blend it into pesto for a unique twist.

10. Is arugula safe for pregnant women to consume?

Yes, arugula is safe to eat during pregnancy and can provide essential nutrients for both the mother and the baby.

11. Can arugula be frozen for later use?

Freezing arugula is not recommended, as it can affect the texture and flavor of the leaves.

12. Does arugula contain oxalates?

Yes, like many leafy greens, arugula contains oxalates. People with a background marked by kidney stones might have to direct their admission.

13. What are some common dishes or cuisines that feature arugula?

Arugula is often used in Italian cuisine, appearing in dishes like arugula salad, pasta with arugula, and arugula pesto.

14. Can arugula be used in place of spinach in recipes?

Yes, arugula can be substituted for spinach in many recipes, providing a unique flavor profile.

15. Are there any cultural or historical references to arugula in culinary traditions?

Arugula has been enjoyed for centuries and is believed to have originated in the Mediterranean region. It was highly valued by the ancient Romans and Egyptians for its flavor and medicinal properties.