Everything you need to know about arugula
Arugula leaves are tender and bite-sized with a tangy flavor. Along with other leafy greens, arugula contains more than 250 milligrams (mg) per 100 grams (g) of nitrate.
High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.
This article provides a nutritional breakdown of arugula and an in-depth look at its possible health benefits, how to incorporate more arugula into your diet, and any potential health risks associated with consuming arugula.
Fast facts on arugulaHere are some key points about arugula. More detail and supporting information is in the main article.
- Arugula is a type of cruciferous vegetable.
- A certain chemical in arugula may help slow the progression of cancer.
- Arugula might also improve muscle oxygenation during exercise.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.
Many studies suggest that increasing consumption of plant foods like arugula decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
Arugula provides many of the same benefits as broccoli, kale, and Brussels sprouts.
Recently, studies have suggested that a sulfur-containing compound called sulforaphane gives cruciferous vegetables both their bitter taste and their cancer-fighting power.
Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future.
Arugula also contains chlorophyll, which has been shown to be effective at blocking the carcinogenic effects of heterocyclic amines generated when grilling foods at a high temperature.
2) Osteoporosis prevention
Low intake of vitamin K has been associated with a higher risk of bone fracture. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.
Arugula also contributes to your daily need for calcium, providing 64 mg in two cups.
Leafy greens contain an antioxidant known as alpha-lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.
Studies on alpha-lipoic acid have also shown decreases in peripheral and autonomic nerve damage in diabetics.
However, most studies have used intravenous alpha-lipoic acid, so there is uncertainty whether consuming it would elicit the same benefits.
4) Exercise and athletic performance
Dietary nitrate supplementation in the form of beetroot juice has been shown to improve muscle oxygenation during exercise. This suggests that increased dietary nitrate intake might enhance exercise tolerance during long-term endurance exercise.
Some researchers believe that it could improve quality of life for those with cardiovascular, respiratory, or metabolic diseases who find the activities of daily life are physically difficult because of lack of oxygenation.
Beetroot juice improved performance by 2.8 percent (11 seconds) in a 4-kilometer (km) bicycle time trial and by 2.7 percent (45 seconds) in a 16.1-km time trial.
Beetroot is just one of many vegetables that are high in nitrate. Leafy green vegetables like arugula are among the top sources.
Arugula also contains:
- 1 g of protein
- 0.3 g of fat
Consuming 2 cups of arugula will provide:
- 20 percent of vitamin A
- over 50 percent of vitamin K
- 8 percent of vitamin C, folate, and calcium needs for the day
Arugula ranks among the top 20 foods in regards to Aggregate Nutrient Density Index (ANDI score). The ANDI score measures vitamin, mineral, and phytonutrient content in relation to caloric content.
To earn a high ANDI score, a food must provide a high amount of nutrients for a small amount of calories.
Arugula can be added to fresh salads, pasta, casseroles, and sauces just like other leafy greens.
Arugula is most commonly consumed fresh in salads but can also be incorporated into pasta, casseroles, and sauces just like other leafy greens.
It tends to sauté faster than its tougher cousins kale and collard greens because of its tenderness.
It lends more flavor to a dish than spinach or Swiss chard.
Arugula is easy to grow and perfect for a windowsill garden – it requires only 3 hours of sunlight per day.
Due to its peppery flavor, arugula is often mixed with other milder greens such as watercress and romaine. In Italy, it is common to top pizza with arugula after baking.
Arugula should be stored in the refrigerator and used within a few days of purchase.
Here are some tips to try to incorporate more arugula into your daily routine:
- Add a handful of fresh arugula to an omelet or scramble.
- Throw a handful of arugula and blend into a fresh juice or smoothie.
- Sauté arugula in a small amount of extra-virgin olive oil and season with freshly ground black pepper and freshly grated Parmesan cheese. Eat as a side dish or top your baked potato.
- Add arugula to your wrap, sandwich, or flatbread.
Or try these tasty and healthful recipes:
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.
If you are taking blood-thinners such as Coumadin (warfarin), it is important that you do not suddenly begin to eat more or fewer foods containing vitamin K, which plays a large role in blood clotting.
If improperly stored, nitrate-containing vegetable juice may accumulate bacteria that convert nitrate to nitrite and contaminate the juice. High levels of nitrite can be potentially harmful if consumed.
Consult a doctor before starting a high-nitrate diet if you have cardiovascular disease or associated risk factors. A high-nitrate diet may interact with certain medications such as organic nitrate, nitroglycerine, or nitrite drugs used for angina, such as sildenafil citrate, tadalafil, and vardenafil.
A Day With Miranda Kerr
The Factory Kitchen At The Venetian
The Factory Kitchen makes a quick impact on the Venetian’s dining scene
COURTESY THE VENETIAN
From Las Vegas Sun
Since it first opened on the Strip almost 20 years ago, the Venetian has always been a definitive destination for Italian food in Las Vegas. Even as the megaresort’s restaurant lineup has evolved over the years — including the recent addition of diverse flavors at Sugarcane, Chica, Black Tap and Mercato della Pescheria — its culinary offerings have never strayed far from an Italian focus.
The newest destination is the Factory Kitchen, which opened on New Year’s Eve in the Venetian’s “restaurant row” space formerly occupied by B&B Ristorante. Named for the industrial area location in downtown Los Angeles where it originated in 2013, the restaurant is one of several popular concepts from Factory Place Hospitality Group, founded by restaurateur Matteo Ferdinandi and chef Angelo Auriana. The company is also set to bring its Sixth & Mill Pizzeria & Bar to the Venetian’s Grand Canal Shoppes this summer.
“It’s always a good time to expand to Las Vegas,” says Ferdinandi. “Expansion has been a necessity for us in the sense of creating opportunities for everyone. We have a lot of people who have been with us since day one in Los Angeles. Las Vegas is a big platform for exposure and we wanted to come here just for that, to be able to conquer that crowd and do more deals around the country.”
The Factory Kitchen is a much different experience than the more formal but also Italian-focused B&B. The new 152-seat restaurant was designed by Thomas Schlesser of Design Bureaux and includes a neon centerpiece in the intimate 25-seat lounge, hints of orange and forest green throughout a space finished in earth tones and a lively pasta-making station that stretches across the back of the dining room. It fits somewhere between casual and fine dining, which is exactly where Ferdinandi wants to be.
“Italian food is well-suited for Las Vegas today and the [younger] generation because it was never supposed to be fine dining to begin with. It was always the cuisine of the mothers rather than the cuisine of the kings like the French created,” he says. “Las Vegas is a very quick learner and fast adapter to not only the current trend but also anticipating that. What I find in Las Vegas is people who have never lived here don’t know that the community is so ahead, so prepared, so smart. There are not many places like this. The closest thing to New York is actually Las Vegas, it’s not L.A.”
The Factory Kitchen’s menu leans heavily on authentic preparations of regional specialties, “a journey to the Italian peninsula visiting specific cities,” he says. Among the pasta dishes are casonzel, pork sausage and veal ravioli in sage brown butter and the very popular mandilli di seta, “handkerchief” egg pasta with Ligurian almond-basil pesto. The CEO of Factory Place also recommends the frittura, beer-battered baby leeks, butternut squash and chickpea fritters with castelrosso fonduta, and the traditional focaccina calda al formaggio, very thin sheets of pastry dough layered with cheese and other fillings.
There’s plenty of other Italian food options at the Venetian and Palazzo and in virtually every other resort on the Strip, but Ferdinandi believes there’s one factor that sets this food apart.
“It’s the simplicity,” he says. “Dining has changed and everybody is aware of that. We learned a long time ago that between casual and fine dining, the middle ground always wins, and people come to Vegas for different purposes. Our menu is a different approach.
“You want pasta? No problem, it will come out in six minutes. You want to do something to share and go Italian-style with the pasta in the middle and an entrée? Sure. Any sides? We have them. We created a concept that doesn’t dictate anything to you, you dictate the concept. We have all those offerings to make you feel very comfortable.”
The Factory Kitchen is open daily for lunch and dinner from 11 a.m. to 11 p.m.