Arugula Diet Details and Health Advantages

Top 5 Leafy Green Vegetables: Reduce Estrogen & Boost Hormones Thomas DeLauer:
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Consuming fruits and vegetables in large quantity and variety is crucial to living a healthy life. We can break out the benefit being due largely to three categories: fiber, vitamins and minerals and phytochemicals..
Fiber increased fiber is tied to decreased obesity and cardiovascular troubles..
Vitamins and minerals play a role in every bodily function. Increasing quantity and variety of vitamins and minerals will reduce likelihood of disease while keeping you feeling energetic and healthy..
Phytochemicals encompasses antioxidants, anti-inflammatory agents and phytoestrogens. Help protect cells from damage. Different fruits and vegetables have different nutrient composition, with leafy greens often leading the pack in health benefits. So which leafy greens are best? A study in in 2014 published in Preventing Chronic Disease set out to try and rate so-called powerhouse fruits and vegetables (PFV) based on nutrient density. Powerhouse fruits and vegetables are the fruits most correlated to a reduced risk of chronic diseases, such as diabetes and cardiovascular disease..
-PFV foods were here defined as those containing 10% or more of the daily value per 100 kcal of 17 nutrients correlated with the largest health benefits. 47 foods were studied with 41 satisfying this rule and were more nutrient-dense than those not defined as PFV..
-To give each of these foods a score, both the nutritional content of the 17 nutrients along with the bioavailability of each was evaluated..
Here is a list of my favorite five and how they benefit your health:
4 of the five of those below were in the top 10 scoring PFV, with the other yielding some benefits different from the others that I find valuable. These leafy greens are also discussed widely for their nutritional value..
5. Collard Greens: 10th highest nutrient density score on above mentioned PFV study (2).
-Very high in vitamins K and A, which are crucial for bone health, brain function and eyesight. (3).
-High in the carotenoid lutein, which is especially important in eye health, particularly the retina. (4).
-Help lower cholesterol due to ability to bind with bile acids in the digestive system, helping to remove excess cholesterol. (3).
-Very bitter, so better to lightly saute and season rather than juice. (3).
4. Kale: *Protein powerhouse!
-While not in the top 10 PFV, still considered a PV..
-Contains all 9 essential amino acids very good food for vegetarians.
-More omega-3s than omega-6s..
-Contains greater than your daily recommended quantities of vitamins C, A and K1. These are important for bone health, eyesight, brain functioning as well as vitamin C being a powerful antioxidant..
3. Spinach: 5th highest nutrient density score on above mentioned PFV study (2).
-High in protein, niacin, zinc, fiber, potassium, calcium and vitamins A, C, E and K, just to name a few. (3).
-Also high in the carotenoid lutein, which is great for eye health, as mentioned earlier. (4).
-One of the best foods for brain health and function. Boost your memory ability with this superfood. (3).
2. Beet Greens: 4th highest nutrient density score on above mentioned PFV study (2).
-Many people purchase beets with the stems and make the mistake of cutting off the beet greens, which are more loaded nutritionally than the beets themselves! (4).
-Contains vitamins K and calcium, making it great for bone health. This may also help to fight Alzheimer’s disease. (3).
-Even more iron than spinach, which is crucial for everyone, but especially women and vegetarians, who are often found to have low iron levels. (3).
-Also high in vitamins A and C and magnesium. (3,4).
1. Swiss Chard: 3rd highest nutrient density score on above mentioned PFV study (2).
-Packed with vitamins C, E, and A, magnesium and zinc. (3).
-Syringic acid helps to regulate blood sugar and thus can be helpful for those with diabetes. (3).
-Contains kaempferol, a flavonol linked to decreased risk of cancer and chronic diseases (3)..
-Ranked as number 1 due to the ability to detoxify your body. Betalin pigments in swiss chard help to excrete toxins from your body. (3).
References:
1. Health Benefits of Fruits and Vegetables.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/.
2. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049200/.
3. Mercola.
http://articles.mercola.com/sites/articles/archive/2016/06/13/top-low-carb-vegetables.aspx.
4. Beet Greens.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=151

Dr Shaunna describes the health benefits of arugula and how to incorporate it into your diet..
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DESCRIPTION: If nitrates can boost athletic performance and protect against heart disease, which vegetables have the most: beans, bulb vegetables (like garlic and onions), fruiting vegetables (like eggplant and squash), greens (such as arugula), mushrooms, root vegetables (such as carrots and beets), or stem vegetables (such as celery and rhubarb)? Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/videos/vegetables-rate-by-nitrate/ and I’ll try to answer it! The reference to protection from heart disease is explained in yesterday’s video (http://nutritionfacts.org/video/hearts-shouldnt-skip-a-beet/) and beet-boosting athletics in Doping With Beet Juice (http://nutritionfacts.org/video/doping-with-beet-juice/) and continuing with Priming the Proton Pump (http://nutritionfacts.org/video/priming-the-proton-pump/) and subsequent videos in this 3-week video series. Another way that greens, The Healthiest Veggies (http://nutritionfacts.org/topics/greens/), may protect heart health is explained in Boosting Heart Nerve Control (http://nutritionfacts.org/video/boosting-heart-nerve-control/). There are also hundreds of other videos on more than a thousand subjects (http://nutritionfacts.org/topics/) if you can’t wait until tomorrow for your NutritionFacts.org video-of-the-day fix..
Please also check out my associated blog post http://nutritionfacts.org/blog/2012/03/22/using-greens-to-improve-athletic-performance/!
Image Credit: Evan-Amos, Benjah-bmm27, Quadell, Sanjay Acharya, Bjankuloski06en, ZooFari, and Whut via Wikimedia Commons, Cory Doctorow / Flickr, and Raw Candy..
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Arugula, also known as the garden rocket, is a dark leafy green plant that belongs to the Brassicaceae family like radish, kale, cauliflower, and broccoli. It is a popular salad vegetable that is native to the Mediterranean regions. Arugula may look like special lettuce, but the green possesses more nutrients and has more health benefits..
Do you want the text version of the health benefits of arugula? Read the full article here: http://bit.ly/dovemed-arugula.
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Resources:
Talalay, P., & Fahey, J. W. (2001). Phytochemicals from cruciferous plants protect against cancer by modulating carcinogen metabolism. The Journal of Nutrition, 131(11), 3027S-3033S..
Shearer, M. J., & Newman, P. (2014). Recent trends in the metabolism and cell biology of vitamin K with special reference to vitamin K cycling and MK-4 biosynthesis. Journal of lipid research, 55(3), 345-362..
Villa, J. K. D., Diaz, M. A. N., Pizziolo, V. R., & Martino, H. S. D. (2017). Effect of vitamin K in bone metabolism and vascular calcification: a review of mechanisms of action and evidences. Critical reviews in food science and nutrition, 57(18), 3959-3970..
(n.d.). Retrieved December 29, 2017, from https://ndb.nal.usda.gov/ndb/foods/show/3569?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=11959.
Marquina, I., Brautaset, R., & Nilsson, M. (2014). Macular response to a carotenoid supplement in healthy eyes. Acta Ophthalmologica, 92(s253), 0-0..
Czeizel, A. E., Dudás, I., Vereczkey, A., & Bánhidy, F. (2013). Folate deficiency and folic acid supplementation: the prevention of neural-tube defects and congenital heart defects. Nutrients, 5(11), 4760-4775..
Liu, P. H., Cao, Y., Keeley, B. R., Tam, I., Wu, K., Strate, L. L.,… & Chan, A. T. (2017). Adherence to a Healthy Lifestyle is Associated With a Lower Risk of Diverticulitis among Men. The American journal of gastroenterology, 112(12), 1868.

12 Health Benefits of Arugula (Eruca Sativa)..
Arugula is a leafy green plant that is mainly used in salads. Arugula is also known as salad rocket, garden rocket, rucola, roquette, and colewort. It belongs to the genus Eruca and the family Brassicaceae. It is closely related to radish, kale, and cauliflower, and has a slightly peppery taste..
Arugula provides many of the same benefits as other vegetables of the same family, such as broccoli, kale, and Brussels sprouts..
It grows to a height of between 20-100 centimetres and is recognizable by its small, white flowers. It is grown on a large scale for commercial consumption, but it also exists as a wild species throughout the world..
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..
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..
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Although not as popular and well known as other leafy green vegetables such as kale and spinach, arugula has grown in popularity with health conscious individuals due to its high nutritional value and health promoting abilities. It is loaded with many different antioxidant compounds that can help prevent certain diseases and is also high in phytochemicals. It can be added to your diet many ways, such as added to salads or your favourite smoothie recipe. Now, lets discuss some of the amazing health benefits of consuming arugula regularly..
1. First, arugula is very nutrient dense. It contains many important vitamins, minerals and other nutrients that are vital for our overall health. Specifically, arugula is high in vitamin K, vitamin A, iron, vitamin C, calcium and manganese to name a few. It is also a good source of dietary fibre, contains some protein and is packed with potent antioxidant compounds and carotenoids..
2. Consuming arugula regularly can also help to promote the overall health of our bones. This is because it contains high amounts of bone healthy vitamin K. Vitamin K helps to promote osteotropic activity and bone formation. Arugula can also help to prevent unwanted bone related ailments, such as osteoporosis. Not only is it a good source of vitamin K, but it also contains other important nutrients for our bones, such as calcium and magnesium..
3. Arugula is also a great choice if you are looking to boost the overall health of your immune system. It can help to boost immunity due to its high levels of vitamin C, antioxidants and phytochemicals. The high levels of both vitamin C and copper found in arugula can help to stimulate whole blood cells, while also reducing inflammation and free radicals which can compromise are immune system..
4. It can also help to naturally detoxify the body and increase mineral absorption from the healthy foods we eat. This is often attributed to the many powerful and potent antioxidants that arugula contains. These high levels of antioxidants work to maintain a balance of important enzyme reactions in our cells and also eliminate free radicals that can lead to certain diseases and weaken our immune system. As well, consuming arugula can help with the absorption of important minerals such as iron and copper, which are not just important for our immune system and detoxification, but also for our overall health..
5. Lastly, consuming arugula regularly can also help to promote weight loss. It is a great source of B-vitamins that can help to increase are metabolism, leading to more calories being burned throughout the day and weight loss. These B-vitamins also promote energy production and fat synthesis. Not only that, but arugula is very rich in many healthy vitamins and minerals while being low in calories, which is important for anyone who is dieting and restricting calories..
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Superfood Spotlight: Arugula.
Dr Shaunna describes the amazing health benefits of arugula (rocket) and how to incorporate it into your diet!
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