INTRODUCTION
Arugula seeds are the small, round seeds of the arugula plant (Eruca vesicaria), which is a leafy green vegetable commonly used in salads and as a garnish. When planted, these seeds grow into the arugula plant, which is known for its peppery, slightly bitter taste. Arugula seeds can also be used in cooking or ground to make mustard, as they share some of the sharp, tangy qualities of mustard seeds.
Medicinal Properties
Arugula seeds, known for their medicinal properties, contain bioactive compounds such as glucosinolates, flavonoids, and antioxidants. These compounds contribute to health benefits like detoxification by promoting liver function, and they also have anti-inflammatory effects that may help manage conditions like arthritis. Arugula seeds are used in traditional medicine for their potential to support digestion, improve heart health, and provide overall antioxidant protection.
Forms
Arugula seeds can be used in various forms, depending on the intended use:
- Whole Seeds: Used for planting or in culinary applications, such as sprouting or adding a crunchy texture to dishes.
- Ground Seeds: Arugula seeds can be ground into a powder and used as a spice or mixed with other ingredients for sauces and condiments.
- Arugula Seed Oil: Extracted oil from the seeds, used for its potential health benefits and sometimes applied topically for skin care.
- Infusions/Teas: Arugula seeds can be steeped in water to make a medicinal tea or infusion for digestive health or detoxification.
- Capsules or Supplements: Some herbal products may use arugula seed extracts in supplement form for easier consumption.
Health Benefits
Arugula seeds offer several health benefits due to their rich nutrient and bioactive compound content. Some key benefits include:
Heart Health
Arugula’s rich nutrient and mineral content make it excellent for heart health. Regular consumption of arugula can lower the risk of heart diseases.
Maintains Weight
Weight management is a common concern, and arugula can aid in this endeavor. With its low calorie and high fiber content, it helps control hunger, thus preventing weight gain.
Improves Eye Health
Vitamin A is crucial for eye health as it protects the retina. Arugula contains lutein, zeaxanthin, and vitamin A, which help shield the eyes from bright light. Additionally, the omega-3 fatty acids present in arugula can lower the risk of cataracts.
Reduce Risk of Cancer
Arugula belongs to the cruciferous vegetable family. Decades of scientific research findings show that people who follow diets high in cruciferous vegetables are less likely to develop chronic diseases like cancer.
Diets high in cruciferous vegetables like arugula have also been linked to a reduced risk of heart disease, diabetes, and many other common health conditions.
Promoting Weight Loss
Arugula is low in calories and about 100 g of raw or cooked leaves contains about 29 calories. That means they can help with weight loss diets. Their high fiber content also keeps you full, which reduces hunger and promotes weight loss.
Regulating Blood Sugar Levels
The extract and oil from arugula seeds can increase insulin sensitivity and reduce blood sugar levels. They contain alpha-lipoic acid, a powerful antioxidant that reduces oxidative stress that is related to metabolic disorders.
Thus, arugula can be incorporated into your daily diet to help prevent and treat diabetes. In addition, arugula is rich in fiber that regulates the absorption of carbohydrates in the intestine, which can help to lower blood glucose levels and improve insulin resistance.
Controlling High Blood Pressure
Arugula contains large amounts of nitrates and potassium, which are substances that promote vasodilation. This facilitates optimal blood circulation, which can help to lower blood pressure. This is especially beneficial for those with a history of hypertension.
Maintaining Bone Health
Arugula is rich in calcium, phosphorus and magnesium, which are minerals that are fundamental for strengthening the bones, and increasing density. This helps to keep bones healthy, which can help prevent diseases such as osteoporosis, osteopenia or rickets, for example, and also reduce the risk of fractures.
Preventing Early Aging
Arugula is rich in carotene and vitamins A and C which are powerful antioxidants that help to fight free radicals that cause skin aging.
In addition, the vitamin C present in arugula helps to stimulate the skin’s production of collagen, reducing sagging and the appearance of wrinkles and expression lines. Vitamin A protects the skin from damage caused by the sun’s ultraviolet rays.
Side Effects
While arugula seeds offer various health benefits, there are potential side effects or risks to consider, particularly when consumed in excess:
- Allergic Reactions
- Blood Pressure Drop
- Digestive Issues
- Interaction with Medications
- Thyroid Function Interference
