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Arugula may still sound foreign to Indonesians. In fact, the health benefits of arugula are not small. These vegetables contain a variety of nutrients that are good for strengthening the immune system and smoothing the digestive system.

Although not very popular, arugula leaves have long been known by salad enthusiasts. Not only eaten directly as fresh vegetables or a complement to salads, arugula leaves can also be processed into a topping for pizza. Currently, arugula leaves have also begun to be cultivated in Indonesia.

Nutrients Contained in Arugula

Before moving on to the benefits of arugula, it's good if you know the variety of nutrients contained in this slightly bitter and spicy taste.

In a serving or about 10 grams of arugula leaves, it contains 2.5 calories and a variety of the following nutrients:

• 0.3 grams of carbohydrates
• 0.2 grams of protein
• 0.2 grams of fiber
• 15 milligrams of calcium
• 0.14 milligrams of iron
• 35 milligrams of potassium
• 5 milligrams of phosphorus
• 5 milligrams of magnesium
• 1.5 milligrams of vitamin C
• 12 micrograms or the equivalent of 240 IU of vitamin A
• 11 micrograms of vitamin K
• 10 micrograms of folate

In addition to the various nutritional content above, arugula also contains water, B vitamins, and antioxidants that are good for health, such as polyphenols, flavonoids, lutein, and zeaxanthin.

Various Health Benefits of Arugula

Thanks to its varied nutritional content, there are many benefits of arugula that can be obtained if you consume it regularly, including:

1. Maintain bone strength and health

Regular consumption of arugula is good for maintaining bone strength and health. This is because arugula contains calcium, protein, antioxidants and vitamin K which functions to increase bone strength. With adequate intake of these nutrients, your risk of developing osteoporosis can be reduced.

2. Maintain heart health and function

Green vegetables, including arugula leaves, are high in fiber and antioxidants. This content is good for preventing the buildup of cholesterol in the blood vessels (atherosclerosis) which can cause heart disease.

In addition, the potassium content in arugula is also good for controlling blood pressure so that it can prevent hypertension. This is why arugula can be used as a heart-healthy food choice.

3. Strengthens the body's immune system

A strong immune system or immune system plays an important role in fighting viral and bacterial infections that cause infectious diseases, including COVID-19. In a pandemic like now, you need to always keep your immune system strong.

To strengthen the immune system, you need adequate intake of nutrients, such as vitamin C, vitamin A, protein, iron, zinc, and antioxidants. You can get these nutrients from a variety of healthy foods and one of them is arugula.

In addition to eating healthy foods, you also need to reduce stress, get enough sleep, and exercise regularly so that your immune system is maintained.

4. Maintain the health of pregnant women and fetuses

For women who are pregnant or planning a pregnancy, arugula is also good for consumption. This is because arugula contains folate, choline, and protein and iron which are good for fetal growth and health.

Choline and folate intake are known to play an important role in supporting the growth and development of the fetus's nerves and brain, as well as preventing neural tube defects in the fetus (spina bifida). In addition, the iron content in arugula is also useful for preventing anemia during pregnancy.

5. Smooth digestion

Arugula is a type of vegetable that contains lots of water and dietary fiber. This content is good for maintaining smooth digestion and preventing constipation.

To be healthier, you are also advised to supplement your fiber intake by eating other types of vegetables, fruits, nuts and seeds.

6. Control blood sugar

Arugula contains antioxidants, fiber, and complex carbohydrates that are good for keeping blood sugar levels stable. Not only that, arugula is also a food group with a low glycemic index. This means that arugula does not cause a drastic increase in blood sugar.

Uncontrolled high blood sugar can increase the risk of insulin resistance and type 2 diabetes over time. Therefore, to reduce this risk, you are advised to start eating healthy foods such as arugula.

7. Maintain weight

For those of you who are on a diet, try consuming more arugula. This vegetable contains very low calories, so it is good for preventing weight gain. Although low in calories, these vegetables are nutrient dense so it is important to meet your nutritional needs when dieting.

Things to Know Before Eating Arugula Leaves

Arugula can be processed into various types of food, including salads and sandwiches. Apart from that, you can also use these leaves as a soup or stir fry mix.

If you want to consume arugula, choose arugula leaves that are still green and fresh, then wash them thoroughly under running water before eating them. This is important to prevent bacterial contamination of food poisoning.

Arugula is indeed a healthy and nutritious food. However, you need to remember again that to get a healthy and prime body, of course, it is not enough just to eat arugula leaves. You still need to eat a healthy diet, exercise regularly, and not smoke.

If you still have questions about the nutritional content or benefits of arugula for the health of the body, you can consult a doctor.

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