The use of arugula: the benefits and harm

Arugula (Eruka, Indau) appeared on our table recently, but it surely takes its position and is becoming more and more popular. Discovering the masterpieces of Italian and Mediterranean cuisine, many do not even realize what benefits this wonderful greenness holds.

About arugula in general, the benefits and harms of its use, we will discuss in this article.

Calories and composition of arugula

Calories arugula - 25 kcal per 100 g of the edible part.

100 g of arugula contains 2.58 g of proteins, 0.66 g of fat, 3.65 g of carbohydrates, 1.6 g of dietary fiber, 91.71 g of water, 1.4 g of ash.

Its chemical composition is rich in:

• vitamins: A (RE), beta-carotene, B1, B2, B4, B5, B6, B9, C, E, K, PP (NE);
• macronutrients: potassium, calcium, magnesium, sodium, phosphorus;
• trace elements: iron, manganese, copper, selenium, zinc.

Arugula also contains the body's essential fatty acids, phytosterols, which strengthen the blood vessels of flavonoids. In the composition of fatty acids prevail: omega-9 monounsaturated erucic acid 22: 1 and omega-3 polyunsaturated linolenic acid 18: 3.

In the composition of carbohydrates dominate pectin (in 100 g - 8.0% of the daily norm) and cellulose (6.4%) contains a small amount sucrose (0.15 g per 100 g). Arugula seeds contain a lot of essential oils (mostly mustard), young shoots contain a lot of iodine.

How useful arugula for the body

Arugula is a great helper in overweight problems. Due to the presence of fiber, it gives a feeling of satiety, useful components fill the body with energy, improve metabolism.

Greens help to remove cholesterol and excess fluid from the body, it reduces blood sugar levels. Arugula also has a sedative and sedative effect, diuretic and disinfectant properties, it will be beneficial to the body in case of gastric and intestinal diseases.

Vitamins of group B are necessary for the body for the normal course of fermentation and metabolism. Vitamin C (natural antioxidant) is involved in redox reactions, helps the body to cope with viral diseases and improve immunity.

Vitamin K regulates blood clotting.The minerals contained in the greens act on the body fortifying. Calcium is necessary for the formation of bone tissue, iron is an important element of the hematopoietic function.

And that's not all that arugula is good for. For a long time, arugula has been considered a strong aphrodisiac with particular benefits for men. For example, the recipe for an Italian love potion for daily use looks like this: part of black pepper, part of honey and 10 parts of arugula.

The benefits of arugula for women

Eating arugula greens helps women maintain their skin in good condition: it maintains a pleasant complexion, wrinkles are less pronounced. Women notice that with regular use of the nails become strong, and hair - shiny.

Masks with arugula problem skin with inflammation, scaling, freckles and pigmentation will be put in order. They are applied on the face for 15-20 minutes and washed off with warm water.

• From peeling: 2 tbsp. l leaves of arugula mixed with lemon juice and aloe pulp (1 tsp.).

• For acne: 5-6 crushed leaves of arugula mixed with ripe pulptomato and 1 tsp. oatmeal.

The use of arugula for pregnant women is manifested due to the extensive chemical composition. Vitamin A is responsible for the reproductive function and the normal development of the mother's body and the organ systems of the child. Arugula is a rich source of folic acid (97 µg per 100 g), which at the beginning of pregnancy prevents the development of fetal neural tube defects.

This green is a real vitamin "bomb" that strengthens the body, helps to improve digestion, get rid of edema, and strengthen protective functions. The indication for its use is a reduced level of hemoglobin in the blood.

How to use arugula oil

Arugula oil is successfully used in cosmetology and cooking.

A few drops of oil in a cream or mask will complement the remedy with a bactericidal effect, which will help eliminate inflammations in the skin.

Arugula oil gives excellent results in hair care: nourishes them, especially if they are dry, restores curls damaged by the external environment, strengthens, stimulates growth and helps in the fight against dandruff.

With arugula oil make hair and scalp masks:

• 2 tbsp. l arugula oil, 25-50 g of blue clay, 3-5 drops of any essential oil;
• 2 tbsp. l Arugula oil, 2 tbsp. l tincture of pepper capsicum, 1 tbsp. l balm for hair.

It is also effective to use arugula oil inside, for example, adding to a salad (2 tablespoons of oil per day). This will not only make the hair beautiful, but also help in losing weight. Arugula oil has a positive effect on the work of the digestive organs, it is useful for blood vessels and eyes.

Contraindications

Arugula can adversely affect the body in the presence of kidney and liver diseases, gastritis, and urinary dyskinesia.

Arugula, in addition to useful properties, has a list of contraindications for expectant mothers, so this green should be treated with caution.

Its excessive use can cause uterine contractions if a woman is diagnosed with an increased level of uterine tone and there is a risk of premature birth.

Exclude arugula need women prone to allergic reactions or individual intolerance. The consequences can be different: from rash to severe poisoning of the body.

How to store and procure leaves of arugula for the winter

For culinary purposes, young leaves of arugula up to 20 cm in length, which are collected before flowering, are suitable. Since the greens wither and lose their taste very quickly, arugula should be stored in a refrigerator in a vacuum container or paper bag. In this case, the eruka will be fresh for several days. You can make in the refrigerator a kind of bouquet of arugula in a glass of water.

For the winter, arugula can be frozen, but during defrosting, it can lose its taste. The leaves should be chopped, lightly salt, put in bags or containers for freezing and send to the freezer. Leaves can also be frozen whole, pre-washed and dried with a paper towel.

Dried arugula can be added to meat or fish, in soups or steamed vegetables. To do this, clean the leaves need to chop, place on a baking sheet and dry for 5-6 days in a warm, shaded place with good ventilation. Dried arugula should be poured into a glass jar,where it can be stored for about a year.

But the best way to always have a fresh arugula on hand is to grow it on a windowsill. She feels great in the usual flower pot and with timely watering will delight you with fragrant juicy greens.

Arugula in the kitchen of different countries

Arugula is a popular and favorite ingredient in Mediterranean and Italian cuisine. In its original taste distinguished notes of mustard, pepper and nuts. It is not surprising that in Italy it is added everywhere: in pasta, pizza, risotto, salads, sauces.

In a green pesto sauce arugula can replace or supplement basil. Greens are added to pizza at the end of baking or after it. Arugula is an ingredient in the strachetti meat dish, which is made from thin strips of veal fried in a mixture of olive oil and lemon juice.

In the region of Puglia in the south of Italy, they cook kawededi pasta (in the form of shells) with arugula, add tomato sauce and grated pecorino cheese. On the island of Ischia, near the west coast of Italy, arugula makes a sweet, very tart rucola liqueur.

Arugula is a part of the mesclen salad blend popular in Western Europe, which also includes dandelion leaves, lettuce, oaklif ("oak leaf"), romain, escariol, vegetable valeriannitsa, purslane, yellow and red chicory, cress, chervil and parsley.

On the territory of Slovenian Primorye, Eruk is combined with boiled potatoes, added to soup and cheese burek (Turkish pie). In Brazilian cuisine, a salad with arugula, mozzarella and dried tomatoes is popular, and it is also served with meat and potatoes.

In Cyprus, Rocca (as the name sounds in Greek) is used in salads and omelets. In Egypt, arugula is eaten with seafood and for breakfast with ful medames, the national Arabic dish of boiled beans seasoned with garlic, olive oil and lemon juice.

In Turkey, arugula is used in a salad or side dish for fish in combination with olive oil and lemon juice sauce.

The simplest arugula dish is salad, recipes of which there are several hundred.

• Clean arugula leaves on a plate, spread out thin slices of tomatoes and parmesan cheese, sprinkle with olive oil, vinegar, sprinkle with roasted pine nuts and chopped garlic.
• Blender beat 150 g of strawberries, 1 tbsp. l balsamic vinegar, 4 tbsp. l olive oil and 2 tsp. sweet mustard, add salt and pepper. Peel off the lower ends of 8 stems of green asparagus, boil them for a couple for 7 minutes and chop. 200 g of arugula tear hands, cut 150 g of strawberries. Mix the ingredients and season with the previously prepared sauce.
• Fry 300 g of chicken liver in oil, pepper and salt at the end of frying. Put arugula leaves and 100-150 g of green grapes without seeds in a bowl, pour olive oil and wine vinegar. Add liver to the bowl, mix, sprinkle with walnuts and grated cheese before serving.
• The washed and dried leaves of arugula put in a bowl, add onion slices, cut into strips and 3 cucumbers. Prepare dressing: mix 3 tbsp. l olive oil with a few drops of vinegar (or lemon juice) salt and sugar (or honey). Season the salad and serve.
• Tear 200 g of arugula with your hands, chop up 3-4 sprigs of basil, cut 2 hard tomatoes into slices, leek (1/4 of pieces) into rings, onions (1/2 piece) with half rings. Prepare a dressing of 1 tsp. honey, 1 tbsp. l apple cider vinegar, 2-3 tbsp. l vegetable oil and salt. Mix the ingredients and season the finished salad.

If you do not have contraindications, be sure to include arugula in your diet. Its unusual flavoring notes diversify the usual dishes, and useful substances strengthen health and give vitality.