Unleashing arugula: The secret to better digestion and youthful glow

It is worth not passing by them indifferently. Not only do they improve digestion, not only are they a vitamin bomb, but they also have anti-ageing effects, and thanks to their spicy notes, they add a slight zest to salads. Don't hold back; you can eat them by the handful. And we are talking about... arugula leaves.

It's time to close the gap with green leaves. Unfortunately, they are still burdened with a bad reputation; perhaps many people associate them with miracle diets from years ago when salads were the hallmark of restrictive eating plans. Today, we know that a diet has little to do with starving oneself, and it is worth including salads in your diet because they are simply very healthy. Even though they are "just" green leaves, they are considered the most nutritious vegetables in the world. Among them is arugula, which we can grow in our home garden and which has excellent effects on, among other things, gut health.

Research published in Nature Chemical Biology indicates that green leafy vegetables, including arugula, contain sulforaphane (SFN). This unique sugar compound positively affects gut bacteria by stimulating them, thereby improving digestion and speeding up metabolism. Moreover, regular arugula consumption can reduce the harmful bacteria responsible for some diseases.

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

Why else is it worth consuming arugula daily? 100 g of green leaves covers 100 per cent of the daily requirement for vitamin K, 50 per cent of the requirement for vitamin A, and 25 per cent 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 perfectly as a base for distinctive pesto. It is often eaten raw as an addition to salads, sandwiches, pizzas, vegetable smoothies, or fruit and vegetable smoothies. Arugula's slightly spicy taste makes it an excellent complement to many dishes; just a few small leaves are enough to add freshness and zest to a dish.

Arugula can also be cooked. It is suitable for short frying, preferably in olive or rapeseed oil. Prepared this way, it can be served with roasted tomato salad or soft cheeses. If you are wondering how to easily include arugula in 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 ham, or sprinkle it on tomato soup (like parsley).