Rucola Salad Benefits

Health Benefits of Rucola Salad

Greens consumption is highly recommended by doctors, dieticians and nutritionists as they are a rich source of vitamins and nutrients and low in calories. Greens intake supports good health. I, Juliet Coutinho encourage you to read my article on ‘Rucola’ a green herb that is known to the Arab world and Romans from centuries for its multiple benefits.

Rucola is a Mediterranean plant used for culinary and medicinal purposes from the first century (AD).The botanical name of Rucola is ‘Eruca Sativa’ but commonly known as Arugula, Roquette, Rocket and Rokka in different regions of the world. Rucola is an annual plant that grows 20 to 100 cms tall. It is an aromatic, peppery, green herb of the mustard family. Its leaves are pinnately lobed, slender, long and dark green that look like open lettuce.  Rucola’s leaves, seeds and flowers are all useful.

Benefits of Rucola Salad:
1. Rucola salad is very low in calories and rich in vitamin A and C. Making this salad a part of your daily meals can enrich your body with nutrients and necessary vitamins.

2. Rucola salad contains fiber and sulfuraphane (a substance known to have potent anti-cancer properties). Sulfuraphane is a potent stimulator of natural detoxifying enzyme in the body and research reveals Rucola has anticancer, anti-diabetic and antimicrobial properties.

3. Rucola salad has readily absorbable source of calcium, iron, manganese, copper, potassium and is a good source of vitamin A, C, K and folic acid useful for preserving bone health.

4. Anti-ulcer effects – rucola extract is a safe and natural alternative for gastric ulcer treatment (proven by scientist in Saudi Arabia). It reduces stomach acid secretion and mediates the activity of hormone to help cure ulcers.

5. Rucola belongs to dark green leafy vegetables known for its heart protective and cancer protective properties.

6. A diet high in cruciferous vegetables prevents disease. Rucola belongs to the cruciferous group of greens. This green eaten on regular basis can prevent most types of cancer. It stimulates enzymes that cleanse the body of toxins and potential carcinogens.

7. Rucola is full of live nutrients that support digestion. A cup of Rucola leaves eaten during meals helps easy digestion of food and fight constipation.

8. Rucola with its sharp, earthy flavor is known to stimulate the lungs and liver.

9. Rucola is very low in carbohydrates.

10. Rucola salad lowers the risk of cataract as it is rich in beta-carotene (vitamin A).

11. Rucola seeds are used as an ingredient in aphrodisiac (an aphrodisiac is a substance that increases sexual desire) concoctions from centuries.

12. Rucola seeds are used for flavoring oils.

13. Rucola Salad can be eaten raw or cooked. Leaves of Rucola mixed with lettuce, cucumber, baby tomatoes and carrots makes up for a healthy raw salad as it is low in calories but rich in vitamins and nutrients.

14. Rucola flowers are small and white in color and can be used in salads for its piquant flavor.

15. Rucola makes a lively addition to soups and sautéed vegetables dish.

16. Rucola is a wonderful source of chlorophyll. Chlorophyll cleanses and energizes the blood. It helps to bring large amounts of oxygen to all parts of the body creating an environment undesirable to viruses and harmful bacteria. Chlorophyll supports healthy skin and limits the potential of carcinogens.

17. Rucola contains photo chemicals such as carotenes and chlorophyll. These photo chemicals make it an excellent source of antioxidants.

18. Rucola can be used in salads, meat, vegetables, soups, pizza topping and in pasta.

19. Rucola leaves can be washed, dried between paper napkins to free it off moisture and then stored in containers for use within two days.

20. Serious health-seekers can eat Rucola Salad to maintain good health,and  rid the body of toxins.

Author’s brief: Juliet Coutinho is a professional in student conduct administration in higher education since a decade. Juliet comes with 23 years of full time national and international work experience. She is passionate about her work, enjoys reading,  writing, teaching, researching, mentoring and counseling on conduct and mental health issues. ‘Simple living and high thinking’ is Juliet’s philosophy of life.

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