Arugula: The unsung hero of your daily diet

It's worth not passing them by indifferently. Not only do they improve digestion and serve as a vitamin bomb, but they also have anti-aging benefits. Thanks to their spicy notes, they add a light distinctness to salads. Don't deprive yourself; you can eat them by the handful. And we're talking about... arugula leaves.

It's time to embrace green leaves. Unfortunately, they still suffer from a bad reputation. Many people might associate them with fad diets from years ago when salads were the hallmark of restrictive eating plans. Today, we know that dieting isn't about starving oneself, and salads are worth incorporating into our diets because they are incredibly healthy. Although they are "just" green leaves, they are considered some of the most nutritious vegetables in the world. Among them is arugula, which we can grow in home gardens and which has a beneficial effect on intestinal health, among other things.

Research published in Nature Chemical Biology indicates that green leafy vegetables, including arugula, contain sulfoquinovose (SQ), a unique sugar compound that positively affects gut bacteria. This compound stimulates gut bacteria to act, improving digestion and speeding up metabolism. Moreover, regular arugula consumption can reduce the harmful bacteria responsible for specific illnesses.

Green leafy vegetables, including arugula, are classified as anti-inflammatory foods. They are rich in compounds that can help reduce chronic inflammation. Susan Bowerman, the Director of Nutrition Education and Training at "Herbalife," explains on parade.com that these vegetables are high in phytonutrients and beta-carotene, which the body converts to vitamin A as needed, as well as minerals, fiber, and water. Additionally, scientific research confirms the link between regular consumption of leafy vegetables and longevity.

Why else is it worth eating arugula daily? 3.5 ounces of arugula leaves cover 100 percent of the daily requirement for vitamin K, 50 percent of the requirement for vitamin A, and 25 percent of the daily requirement for vitamin C and folic acid. Arugula also exhibits bactericidal properties, and the compounds responsible for this property are also related to its characteristic spicy taste.

Like many other green leaves, Arugula works excellently as a base for flavorful pesto. It is often eaten raw as an addition to salads, sandwiches, pizza, vegetable smoothies, or vegetable-fruit smoothies. Arugula's slightly spicy taste makes it an excellent complement to many dishes; just a few small leaves can add freshness and distinctness to a dish.

Arugula can also be heat-treated. It is suitable for short-term frying, preferably in olive or canola. Prepared this way, it can be served with roasted tomato salad or soft cheeses. If you are wondering how to incorporate arugula into your diet, add it, for example, at the end of frying to scrambled eggs, slip it between a slice of bread and a piece of cold cuts, or sprinkle it on tomato soup (like parsley).