Arugula: Complete Mineral Profile

Arugula ‐ Mineral Information

Introduction

Arugula (Eruca sativa) is a leafy vegetable in the family Brassicaceae, related to cabbage and kale. Many believe that Arugula originated in the Mediterranean region, but it has been cultivated around the world for centuries. In recent years, its popularity as a superfood ingredient of choice has soared due to its high nutritional value, unique flavor, and ability to add texture to salads or dishes. Arugula is packed with essential vitamins, minerals and other nutrients that have been linked to a number of health benefits. Consuming Arugula on a regular basis not only provides individuals with key dietary elements necessary for day-to-day good health, but also gives them access to an array of critical minerals. This paper will cover the different types of minerals found in Arugula and discuss the potential health implications associated with consuming this nutrient-rich food.

A Brief Overview of Minerals

Minerals are naturally occurring chemical elements found in foods that play a role in maintaining crucial human bodily functions. Foods contain varying mineral concentrations depending on their soil origin or growing region, thus giving them their distinct flavors and aromas. There are two main categories of minerals: macrominerals and trace minerals. While both types consist of important elements, they differ greatly in regards to amount; macrominerals are consumed in larger servings while trace minerals should be taken in more sparsely yet more frequently throughout the day. The good news is that the latter is where Arugula really shines!

Macro Minerals in Arugula

Calcium is one macro mineral commonly found in Arugula, a vital element responsible for keeping teeth and bones healthy. To put levels into perspective, 100 grams (3.52 ounces) of Arugula contains approximately 25 milligrams of calcium. Although this figure may seem small at first glance, it is actually considered quite dense when compared against other leafy greens such as Spinach which provides just 16 milligrams of calcium per equivalent serving. Calcium has also been proven to support heart health, particularly producing artery dilation effects which increase blood flow, lower cholesterol, and reduce chances of stroke. Additionally, studies have indicated a correlation between adequate calcium consumption and lowered risk for diseases like kidney stones, colon cancer, hypertension, and obesity.

The second macro mineral present in Arugula is magnesium. Magnesium helps regulate blood sugar and aids in muscle relaxation, making it especially important for athletes looking to keep fatigue away during competition. Each 100 gram portion of Arugula contains 48 milligrams of magnesium, offering approximately 15% of an adult’s daily requirements. Moreover, continuing research points towards positive correlations between Magnesium supplementation and alleviation of fibromyalgia symptoms, protection from Type 2 diabetes, and reduction of headaches. Those suffering from chronic pain can benefit substantially by adding this versatile mineral to their diets.

Trace Minerals in Arugula

Leading our list of trace minerals found in Arugula is iron. Iron is a vital substance used by the body to form hemoglobin, which transports oxygen through red blood cells to all parts of the body. It is particularly beneficial for those suffering from anemia caused by low iron intake. One hundred grams of Arugula supplies 0.88 milligrams of iron, about 8% of the RDI for males aged 19-50. Furthermore, iron serves as an energizing factor for those struggling with exhaustion or lack of concentration. As well, research suggests iron plays a major role in preventing mental illnesses such as depression, anxiety and Attention Deficit Hyperactivity Disorder (ADHD).

Potassium is another impressive trace mineral within Arugula. Otherwise known as an electrolyte, potassium helps cleanse the organs and regulate water balance. A significant finding about this mineral is that it is helpful in lowering systems associated with high blood pressure such as stress, tension, and irritability. And the great news is that 100 grams of Arugula offers over 300 milligrams of potassium, equating to roughly 10 percent of an average adult’s daily allowance. What’s even better though is that the minimal sugars contained in Arugula make it very safe for diabetics who require close management of sugar levels in order to maintain the proper functioning of various metabolic processes.

Bonus Points: Zinc

An overlooked albeit highly valuable asset obtained from Arugula is zinc. Important for immunity boosting, wound healing, and improving overall skin quality, zinc establishes itself as a powerful tool in fighting off infections or illnesses. With 33 milligrams of zinc per 100 grams, Arugula accumulates approximately 220 percent of the necessary daily dosage. Although slightly less than many other brassica vegetables including broccoli and Brussels sprouts, Arugula still registers as a remarkable supplier of this potent compound. Studies show that vitamin E works in synergy with zinc to strengthen its effectiveness, something that makes Arugula truly special since it contains Vitamin E as well.

Conclusion

In conclusion, Arugula stands out as an underappreciated powerhouse of nutrition. Limited calories provide maintenance for a balanced diet, while stout amounts of essential minerals give it its undisputed status as a dietary pillar for anyone looking to up their game. Favorable amounts of calcium, magnesium, iron, zinc, and potassium allow consumers to enjoy Arugula without fear of transcending general intake limitations. All things considered, Arugula continues to prove itself as a leader amongst modern-day greens - possessing all the right qualities to rank among King Kale and crowned Queen Broccoli.