The Watering Whole

posted first on March 27,2018 by Al Bell

Hello Friends! How are you? Hope all is well.

As promised, let’s continue on with sharing a few of the healthy foods I have adopted into my health and wellness plan.

If you need to catch up just do a search for “Why the Change” and you will quickly find my motivation for launching on this path of renewed health and wellness.

Staying consistent with the fruit and nutrient-packed vegetables that I now include on a regular basis, I introduce Arugula. pronounced [uh-roo-guh-luh].

Arugula is a green leafy vegetable that is apart of the Brassica family of cruciferous vegetables. It is in the family of vegetables that is likened to broccoli, bok choy, cabbage, kale, and Swiss chard.

It is a vegetable loaded with plenty of vitamins and minerals. Vitamins include Vitamin A, K, and C. The minerals include Folate acid, potassium, Manganese, Iron, and Calcium.

Here is the breakdown nutritionally:

So what health benefits do you receive from eating Arugula?

1. Weight Loss-since it is nutrient packed with minerals, vitamins and very low in calories, Arugula will meet ones nutritional and satiation needs. No need of feeling like you’re missing out on meeting those nutritional goals.
2. Improves eyesight-Arugula being a good source of carotenoids, may help in improving eyesight. Carotenoids have been accepted as being agents for improving eyesight. Arugula is loaded with them. It is considered to be a positive agent against macular degeneration, an age-related condition involving the deterioration of parts of the eye.
3. Boost Immune system-Vitamin C is abundant in Arugula. It is linked to helping fight against the free radicals within the body. This can lead to helping support your immune system.
4. Encourages heart health-Vegetables that are high in low calories and anti-inflammatory properties tend to be very good agents for protecting the heart. The anti-inflammatory properties encourage proper circulatory flow and consistent heart rhythms.
5. Promotes Bone Health-In short, Arugula is a great source of vitamin K which is essential to maintaining strong bones. In some circles, it is a close second to Calcium.

Here are a few ideas on consuming Arugula

1. In salads mixed with other types of greens.
2. Used in soups to give it a healthy kick.
3. Sprinkled atop Sandwiches to boost nutrition count.
4. Spotted on (vegan style)pizzas. Yes, you have to try it.
5. Pulverized in fruit and vegetable smoothies.
6. Added as an edible side piece to vegetable dip trays.

I have tried it in all meal prep situations. My favorite is on sandwiches. I usually add a bit of herbs to give it a kick too. If you have included Arugula in your meal plan, excellent! It is a great addition. If you have not, then the opportunity is here. I would recommend it.

I definitely believe we are what we eat. If we consume high calorie, high fat, low fiber, empty calorie food the body will respond over time lethargically. On the contrast, if low fat, high fiber, nutrient dense foods are consumed the body will respond over time with vibrancy.

Hope you enjoyed!

Thanks for reading and connecting.

Credits: Google photos and associated links.

References:

https://www.webmd.com/food-recipes/benefits-arugula

https://www.healthline.com/health/food-nutrition/arugula

11 Powerful Health Benefits of Arugula (Eruca Sativa)