Elaine Moran Wellness

Healthy Habits, Delicious Life!

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Arugula

Health BENEFITS of Arugula:

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Vitamin A (Carotenoids)

  • works as an antioxidant fighting damaging free radicals
  • promotes healthy eyes, bones, and skin
  • helps strengthen the immune system
    (see full list here)

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Vitamin B9 (Folate)

  • helps the body convert food into energy
  • supports a healthy nervous system
  • assists in producing oxygen-carrying red blood cells
    (see full list here)

High in Calcium

  • helps build strong bones and teeth
  • supports healthy blood pressure
  • helps prevent osteoporosis
    (see full list here)

High in Glucosinolates (Phytonutrients)

  • help neutralize cancer-causing agents in the body
  • induce appropriate cell death (apoptosis) of cancer cells
  • help strengthen the immune system

High in Chlorophyll (Phytonutrient)

  • helps prevent cancer-causing agents from doing harm
  • binds to toxic heavy metals and carries them out of the body
  • helps reduce body odor by minimizing odorous body toxins

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup arugula, raw = approximately 5 calories)

48%
Carbohydrates
32%
Protein
19%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup arugula, raw)

.7g
Carbohydrates

.5g
Protein

.1g
Fat

FIBER & NATURAL SUGARS

(grams per 1 cup arugula, raw)

.3g
Fiber*

.4g
Natural Sugars*

NET CARBS

(grams per 1 cup arugula, raw)

.4g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.