Is arugula actually healthy?

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In the 1980s, a rustle was heard in the lettuce forest. Newcomer from Italy conquered European cuisine: Rocket was the new star and joined head, iceberg, nut and co. To be precise, the rediscovery of the long-forgotten rocket that was already popular in antiquity.

Delicate and wild representatives

Arugula no longer only comes from Italy and Southern France, it is grown in this country as well. There are two different types of rockets offered in local markets, whether packaged loosely, in bundles or in plastic trays. Salad arugula with delicate, curved leaves and, above all, wild arugula, resembling a dandelion, with thin leaves that are strongly serrated. Unlike lettuce, arugula has a distinctively spicy flavor – the leaves taste nutty, slightly bitter and hot. This is achieved by sulfur-containing substances called glucosinolates. A typical example of the cruciferous family, which includes rocket, horseradish, radish and cress. When plant tissue breaks down, glucosinolates are broken down, releasing lots of healthy potential mustard oils.

How healthy is arugula?

Please remove the petioles

Another health benefit of arugula: its high beta-carotene content. As a precursor to vitamin A, it acts as a powerful antioxidant. This means that it can render free radicals harmless and in this way protect cells from destruction. Also, arugula offers vitamin C and potassium.

Unfortunately, arugula accumulates a particularly large amount of nitrates. The plant needs this nitrogen compound for growth. It occurs naturally in soil and is also found in fertilizers. Nitrate alone is not harmful to health. But the body converts it to nitrite. This can produce nitrosamines, which are considered carcinogenic. Petioles in particular store large amounts of nitrates, so you should always remove them. Also, you should not eat arugula in large quantities.

All in the mix

Mixing it with other types of lettuce and combining it with ingredients rich in vitamin C is a good option. The vitamin slows down the formation of nitrosamines. Namely: make a salad dressing with lemon juice, add paprika to a salad, or have a glass of orange juice with it. In addition to vitamin C, vitamin E also inhibits the formation of nitrosamines. For example, it is abundant in wheat germ oil, sunflower and rapeseed oil, or hazelnuts.

How should you store arugula?

After purchase, arugula will keep for a few days in the refrigerator, loosely wrapped in a damp cloth. After the dried leaves are removed, they are taken to a cold water bath and then carefully dried in a salad dryer. Now cut off the rough body ends and the rocket is ready for use. As a classic salad with shaved Parmesan strips, it makes a delicious start, especially when dressed in a sophisticated way. Prepare the salad with balsamic vinegar, mustard, honey and walnut oil. Add a very finely chopped onion and season with salt and pepper. The dark green leaves offer spicy splashes of color in potato or pasta salad, add a savory flavor to a wafer-thin pizza with Parma ham, or can be made into pesto with pine nuts, garlic, olive oil and Parmesan. (aponet)

Source : Blick