ARUGULA

This deep green, peppery
salad leaf contains carotenes,
which have several cancerpreventing
qualities.

Arugula, a member of the brassica family that grows wild across much of Europe, is closely related to the mustard plant. It is a small plant with elongated, serrated leaves. Today, much of the arugula we buy is cultivated but wild arugula leaves contain more of the protective plant chemicals than cultivated hybrids. The leaves are rich in carotenes and are an excellent source of lutein and zeaxanthin for eye health, including cataracts. The indoles contained in arugula and other brassicas are linked with protection from colon cancer. The leaves also supply good amounts of folate— especially important in pregnancy because it helps protect the fetus—and calcium for healthy bones and heart.

  • Contains carotenes to protect against cancers.
  • Lutein content helps protect eye health, especially in the elderly.
  • Contains indoles, linked with a reduction in the risk of colon cancer.
  • Good source of calcium for bone protection.

Practical tips:

When buying arugula, the deeper color the leaves, the more carotenes they contain. Arugula can be used in salads or as a garnish. Alternatively, it can be stirred into pasta instead of spinach, made into a pesto, or added to the top of pizza. It doesn’t keep fresh for long, so use within one to two days.

DID YOU KNOW?
Arugula grows quickly from seed and is ideal for window boxes or tubs.

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