Astonishing health benefits of Arugula.

Health benefits of Arugula.

Firstly, this green leafy garden vegetable is not just delicious but extremely nutritious. Also known as garden rocket, Nonetheless Arugula has the potential to boost overall health. Nutritional benefits include:

Health benefits of rocket.

Improving eyesight
Helps ease the symptoms of osteoporosis
Decreases the risk of mental defects in new-born
Aids with weight management
Gives strength to teeth, hair, and bones
Promotes energy production
Reduces heart disease
Helps to prevent cancer
High in anti0oxidant
Has an abundant of vitamin A, C & K
Helps fight the common cold
Reliable source of calcium, magnesium, manganese, iron folate
Low in calories, carbohydrates, and sugars.
20g has 0.96% RDA of protein
Promotes oxygen uses to the muscles when excessing
Promotes healthy digestion
Relieves constipation
Prevents diabetes
Reduces cholesterol
Prevents atherosclerosis

Picking the best Rocket

Furthermore, you should ways pick the bright dark green rocket when buying fresh from your local market. You should always be your arugula, store in an airtight container and keep in the fridge for up to five days. As a result is delicious in salads, sauces such as a pesto, add it to a stir fry, scrammed eggs or even in a sweet potato mash.

Rocket is so simple to prepare, pick the dark green, rinse, dry and its ready for you to benefit not just from its nutritional property but its delicious taste. I love to chop rocket up and add it to a pasta dish, but you could also use it in a salad, make a sauce or a pesto. You can find some delicious and nutritional recipes in all my recipe books take a look at my E-book shop for health recipe cook books and diet and nutrition books

More health benefits of Arugula

Furthermore and in addition to the health benefits above the health benefits of Arugula.continues.

Protects the kidneys
Maintains healthy skin
Aids in alleviating stress and relaxes the muscles
Promotes a healthy pregnancy
Prevents scurvy
Prevents Alzheimer
Promotes sex drives
Prevents anaemia
Increases fluid intakes
Aids in fighting inflammation
Helps to keep the colon clean
Helps to prevent ulcers
Keeps the liver healthy
Holds two photochemical in Quercetin and Lutein

Garden rocket,

scientifically known as Eruca sativa, is a leafy green vegetable with a distinctive peppery flavour that has gained popularity in culinary circles. Rich in essential nutrients, this cruciferous plant offers numerous health benefits. Firstly, it’s a powerhouse of vitamins and minerals, in addition to its fibre garden rocket contains vitamin K, vitamin C, and folate. These nutrients play crucial roles in bone health, immune function, and cell division.

Health benefits of Arugula

Moreover garden rocket is known for its high levels of antioxidants, such as beta-carotene and flavonoids.

These compounds help combat oxidative stress in the body, potentially reducing the risk of chronic diseases and supporting overall well-being.

Additionally, the presence of phytochemicals in rocket has been linked to anti-inflammatory effects, contributing to a healthier inflammatory response within the body.

Health benefits of Arugula include fibre

Additionally this leafy green is also a great source of fibre, aiding digestion and promoting a feeling of fullness, which can be beneficial for those looking to manage their weight. Furthermore, research suggests that garden rocket may have potential cancer-fighting properties due to its unique combination of phytochemicals.

Incorporating garden rocket into your diet is relatively easy, as it can be added to salads, sandwiches, or used as a garnish for various dishes. Its versatility, coupled with its impressive nutritional profile, makes garden rocket a flavourful and healthful addition to a balanced diet.

Lets have a recap on this beautiful leafy green.

Rocket, also known as arugula, is a leafy green that belongs to the cruciferous vegetable family, which includes broccoli, Brussels sprouts, and kale. These vegetables are renowned for their health benefits, largely attributed to their rich content of vitamins, minerals, and antioxidants. Amongst these antioxidants are compounds that can combat free radicals unstable molecules that can cause oxidative stress and damage to cells. By incorporating rocket into your diet, you not only enjoy its peppery flavour but also enhance your body’s ability to neutralise harmful free radicals, potentially reducing the risk of chronic diseases such as heart disease and cancer.

Moreover, rocket is particularly known for its anti-inflammatory properties. Chronic inflammation is a contributing factor to many diseases, including diabetes, arthritis, and heart disease. The presence of vitamins A, C, and K, along with various phytonutrients in rocket, helps to mitigate inflammation. Consuming a diet rich in cruciferous vegetables like rocket can contribute to maintaining optimal health by reducing inflammatory markers in the body. This means that regular inclusion of rocket in salads, sandwiches, or as a garnish can be an excellent strategy for those looking to promote a healthier, inflammation-free lifestyle.

In addition to its anti-inflammatory benefits, rocket is low in calories and high in fibre, making it an excellent option for those aiming to maintain or lose weight. The fibre content aids digestion and promotes a feeling of fullness, reducing the likelihood of overeating. Furthermore, the combination of its nutrient-dense profile and low energy content makes rocket a perfect stand-in for higher-calorie ingredients in various dishes. Overall, incorporating rocket into your diet not only provides essential nutrients but also plays a role in promoting a balanced, healthy lifestyle.

Grilled Chicken and Garden Rocket Salad.

Ingredients

     2 boneless, skinless chicken breasts
     4 cups fresh garden rocket (arugula)
     1 cup cherry tomatoes, halved
     1/2 cucumber, thinly sliced
     1/4 cup red onion, finely chopped
    1/4 cup feta cheese, crumbled
2 tablespoons extra-virgin olive oil
     1 tablespoon balsamic vinegar
     1 teaspoon Dijon mustard
     Salt and pepper to taste

Instructions:

        1.      Preheat the grill or grill pan to medium-high heat. Season the chicken breasts with salt and pepper.
        2.      Grill the chicken for 6-8 minutes per side or until thoroughly cooked, with clear juices and grill marks. Allow the chicken to rest for a few minutes before slicing it into thin strips.
        3.      In a large mixing bowl, combine the garden rocket, cherry tomatoes, cucumber, red onion, and sliced grilled chicken.
        4.      In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper to create the dressing.
        5.      Next drizzle the dressing over the salad and toss gently until the ingredients are evenly coated.
        6.      Sprinkle the crumbled feta cheese over the top of the salad for an extra burst of flavour.
        7.      Serve the grilled chicken and garden rocket salad immediately, enjoying a delicious and nutrient-packed meal.

This recipe provides a perfect balance of lean protein, fresh vegetables, and a flavourful dressing, making it a nutritious and satisfying option for a wholesome meal.

If you are looking for vegan recipes place checkout my Vegan fitness E-book. Offering Nutritional information along with Nutritional information

I have written blogs on the health benefits of certain foods including The health benefits of Carrots. Parsnips , Red Onions, and Aubergines. To name but a few. But of course has wonderful as these delicious and nutritious foods are. They still need to be eaten as part as a healthy and balanced diet.

By Aaron Christopher Slade