Arugula is a nutrient-dense leafy green packed with vitamins, minerals, antioxidants, and fiber that support overall health.
Arugula Nutritional Info: A Nutrient Powerhouse
Arugula, often celebrated for its peppery flavor and crisp texture, is much more than just a salad topper. This leafy green belongs to the Brassicaceae family, closely related to kale, broccoli, and mustard greens. What sets arugula apart isn’t just its distinctive taste but its impressive nutritional profile that fuels the body with essential nutrients while remaining low in calories.
A single cup of raw arugula (about 20 grams) contains roughly 5 calories but offers a substantial amount of vitamins A, C, and K. These vitamins are crucial for vision, immune function, skin health, and blood clotting. Arugula also delivers minerals like calcium, potassium, and magnesium in meaningful amounts. These minerals play vital roles in bone strength, muscle function, and maintaining healthy blood pressure levels.
Moreover, arugula is rich in antioxidants such as glucosinolates and flavonoids. These compounds help neutralize harmful free radicals in the body that contribute to cellular damage and chronic diseases. The presence of dietary fiber supports digestion and promotes gut health by feeding beneficial bacteria.
Because of its low calorie count combined with high nutrient density, arugula fits perfectly into weight management plans and nutrient-focused diets alike. It’s an excellent choice for anyone wanting to boost their health without adding excessive calories or carbs.
Detailed Breakdown of Arugula Nutritional Info
Understanding the exact nutritional content of arugula helps appreciate why it’s considered a superfood among leafy greens. Below is a detailed breakdown per 100 grams of raw arugula:
| Nutrient | Amount per 100g | Daily Value (%) |
|---|---|---|
| Calories | 25 kcal | 1% |
| Protein | 2.6 g | 5% |
| Total Fat | 0.7 g | 1% |
| Carbohydrates | 3.7 g | 1% |
| Dietary Fiber | 1.6 g | 6% |
| Vitamin A (RAE) | 2373 IU (474 mcg) | 53% |
| Vitamin C | 15 mg | 25% |
| Vitamin K | 108.6 mcg | 91% |
| Calcium | 160 mg | 16% |
| Potassium | 369 mg | |
| Magnesium | 47 mg | 12% |
The table above highlights arugula’s excellent contribution to daily vitamin K needs — almost reaching the entire daily requirement in just 100 grams! Vitamin K is essential for proper blood clotting and bone metabolism.
The vitamin A content supports eye health and immune defenses by promoting healthy cell growth and repair. Vitamin C acts as a potent antioxidant while aiding collagen formation for skin elasticity.
The modest protein content makes arugula a valuable addition to vegetarian or vegan diets seeking plant-based protein sources.
The Role of Antioxidants in Arugula Nutritional Info
Antioxidants are compounds that protect cells from oxidative stress caused by free radicals—unstable molecules that can damage DNA and accelerate aging or disease progression. Arugula contains several key antioxidants that provide this protective effect.
Glucosinolates are sulfur-containing compounds found abundantly in cruciferous vegetables like arugula. When broken down during chewing or digestion, glucosinolates convert into biologically active compounds such as isothiocyanates which have been studied for their cancer-preventive properties.
Flavonoids like quercetin and kaempferol also feature prominently in arugula’s chemical makeup. These plant pigments not only give vibrant color but also reduce inflammation by inhibiting pro-inflammatory enzymes.
The combination of these antioxidants means including arugula regularly can support long-term cellular health while potentially lowering the risk of chronic illnesses such as cardiovascular disease or certain cancers.
The Fiber Factor: Gut Health Benefits from Arugula Nutritional Info
Dietary fiber isn’t just about digestion; it’s about fostering a thriving gut microbiome—a diverse community of beneficial bacteria crucial for overall wellness.
Arugula provides both soluble and insoluble fiber types which work together to:
- Soothe digestion: Insoluble fiber adds bulk to stool helping prevent constipation.
- Nourish good bacteria: Soluble fiber ferments into short-chain fatty acids feeding gut microbes.
- Balanace blood sugar: Fiber slows carbohydrate absorption reducing blood sugar spikes post meals.
- Lipid regulation: Fiber binds cholesterol aiding heart health.
Consuming fiber-rich foods like arugula regularly can improve bowel regularity and enhance immune function through gut-brain axis communication.
A Closer Look at Calories & Macronutrients in Arugula Nutritional Info
Despite packing a nutritional punch, arugula remains incredibly low-calorie which makes it ideal for calorie-conscious eaters or anyone looking to add volume without weight gain worries.
Each serving offers:
- A tiny amount of fat: Mostly unsaturated fats contributing beneficially without raising cholesterol.
- A modest protein boost: While not high compared to animal sources, plant proteins help complement diets lacking meat.
- A small carb count: Primarily from fiber which doesn’t spike blood sugar levels dramatically.
This balance makes it easy to incorporate into meals without disrupting macronutrient goals whether on keto, paleo, vegan or balanced diets.
Culinary Uses That Maximize Arugula Nutritional Info Benefits
To get the most out of arugula’s nutrients requires smart culinary choices since heat-sensitive vitamins like vitamin C degrade quickly under high temperatures.
Here are some tips:
- Add fresh: Toss raw leaves into salads or sandwiches preserving maximum vitamin content.
- Sparingly cook:If using in sautés or pastas add near the end cooking briefly just until wilted.
- Smoothies & juices:Add fresh leaves blended with fruits/veggies for nutrient-rich drinks.
- Pesto & sauces:Puree with nuts/oil/cheese creating flavorful spreads retaining nutrients while enhancing taste.
- Avoid overcooking:This prevents loss of water-soluble vitamins keeping dishes vibrant nutritionally.
Pairing arugula with healthy fats such as olive oil enhances absorption of fat-soluble vitamins like vitamin A & K—making salads both tasty and nutritionally efficient.
Its low calorie density combined with high micronutrient content means you can eat generous portions without guilt or excess caloric intake. The fiber aids satiety helping curb overeating by promoting fullness signals faster after meals.
Including arugula regularly helps maintain lean body mass while fueling metabolism thanks to its protein contribution—even if small compared to animal sources—plus micronutrients support energy pathways efficiently.
For those aiming at weight loss or maintenance without sacrificing nutrition quality, arugula fits perfectly into meal plans adding flavor variety alongside essential nourishment.
Arugula grows quickly under cool weather conditions making it widely available across seasons either fresh or packaged pre-washed at grocery stores worldwide. Its fast growth cycle also means lower environmental resource usage compared to some other crops which require longer growing periods or more water inputs.
Farmers markets often feature locally grown varieties ensuring freshness plus supporting regional agriculture economies while supermarket shelves stock imported versions ensuring accessibility regardless of seasonality constraints.
This constant availability encourages consistent consumption helping people benefit from its nutritional properties throughout the year rather than seasonally limiting intake patterns common with other greens like asparagus or artichokes.
Key Takeaways: Arugula Nutritional Info
➤ Low in calories: Ideal for weight management diets.
➤ Rich in vitamins: High in Vitamin A, C, and K content.
➤ Good source of minerals: Contains calcium and potassium.
➤ High in antioxidants: Supports immune health and detox.
➤ Contains fiber: Aids digestion and promotes gut health.
Frequently Asked Questions
What are the key vitamins in Arugula Nutritional Info?
Arugula is rich in vitamins A, C, and K. Vitamin A supports vision and immune function, vitamin C acts as an antioxidant and aids skin health, while vitamin K is crucial for blood clotting and bone metabolism. These vitamins make arugula a nutrient-dense leafy green.
How does Arugula Nutritional Info support bone health?
Arugula contains important minerals like calcium, magnesium, and vitamin K that contribute to strong bones. Calcium and magnesium help maintain bone density, while vitamin K plays a vital role in bone metabolism and proper blood clotting.
What minerals are highlighted in Arugula Nutritional Info?
Key minerals in arugula include calcium, potassium, and magnesium. These minerals support bone strength, muscle function, and healthy blood pressure levels. Arugula provides meaningful amounts of these essential nutrients despite being low in calories.
How does the fiber content in Arugula Nutritional Info benefit digestion?
Arugula contains dietary fiber that promotes gut health by feeding beneficial bacteria. This fiber supports digestion and helps maintain regular bowel movements, contributing to overall digestive wellness.
Why is Arugula Nutritional Info important for weight management?
Arugula is low in calories but high in nutrients, making it ideal for weight management. Its nutrient density helps provide essential vitamins and minerals without adding excessive calories or carbohydrates to the diet.