9 Interesting Benefits Of Eating Vegetable

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2 years ago

February 10, 2023

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Health Benefits of eating vegetables
1.- Reduce the risk of cancer
2.- Help your skin to become more radiant
3.- Helps with weight loss
4.- Improve mental health and memory
5.- Improve eyesight
6.- make you happy
7.- Keep it hydrated
8.- Reduce the risk of cardiovascular diseases
9.- They are cheap!
Discover the 9 Interesting Benefits Of Eating Vegetables That You Should Know About.
Vegetables range from humble carrot to squash, broccoli, and kale. They can be roasted, baked, mashed, or simply eaten raw, and in any capacity, they can contain a variety of important benefits to your health and well-being.

Below we will present a series of properties that you can obtain through the benefits of eating vegetables, so do not miss our recommendations and access this wonderful world of vitamins and minerals that will positively strengthen your health.
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Health Benefits of eating vegetables

People who eat fruits and vegetables as part of their daily diet have a reduced risk of many chronic diseases.

Vegetables are an important part of a healthy diet and provide a source of many nutrients, such as potassium, fiber, folic acid (folate), and vitamins A, E, and C.

Options such as broccoli, spinach, tomatoes, and garlic provide additional benefits, making them a superfood!

Potassium can help maintain healthy blood pressure. The dietary fiber in vegetables helps lower blood cholesterol levels and may reduce the risk of heart disease.

Folate ( folic acid ) helps the body make healthy red blood cells. Women of childbearing age who can become pregnant and those who are in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development, but we better not delay this topic and let us know in detail some of the benefits of eating vegetables.

1.- Reduce the risk of cancer

This is arguably the biggest possible health benefit of eating vegetables, and since cancer causes 1 in 4 of all deaths in much of the world, it seems that more and more people are feeling affected by the disease.

But how do vegetables have a possible cure or prevention of symptoms or the diagnosis of cancer? It seems that many scientists have discovered that vitamin C could play a crucial role as a disease blocker.

And how vitamin C is related to vegetables? Thus, when looking at foods that contain vitamin C, it is evident that, from green chili which contains 244 mg per 100 g of eggplant to 2 mg per 100 grams, that vegetables along with fruit dominate the list of foods. rich in vitamin C.

Dr. Linus Pauling and Ewan Cameron devised, in a 1971 study of 1,100 cancer patients, to demonstrate the power of the vitamin.

100 of the cancer patients received 10 grams of vitamin C per day until completion in 1978, while the other 1,000 received no additional vitamin C supplements at that time.

At the end of the study, 13 of the 100 had survived, while none of 1000 remained. In addition, 12 of the 13 showed no more signs of cancer, which confirmed the benefits of eating vegetables.

We could consider that these results are due to another crucial effect that vitamin C has on the body, which is to build the immune system.

The vitamin is found in high levels in immune cells, which fight infection in the body, so eating vegetables that are rich in vitamin C lowers the chances of disease.

Vegetables high in vitamin C include:

• Red pepper (190 mg per 100 grams)

• Parsley (130 mg per 100 grams)

• Broccoli (90 mg per 100 grams)

• Brussels sprouts (80 mg per 100 grams)

2.- Help your skin to become more radiant

Although initially, this may not seem like an obvious benefit of eating vegetables, a study by Dr. Ian Stephen at the University of Nottingham (2010) suggests that for those looking to get a more radiant glow, there can be no longer-lasting remedy than the vegetable.

The study found that by consuming vegetables that were high in carotenoids, vitamin A, and betacaréno ( both powerful antioxidants ), such as carrots, tomatoes, and peppers, the participant had healthier skin color than could be obtained simply by tanning in the sun.

Carotenoids are compounds that give vegetables their bright color. Other vegetables with high concentrations of carotenoids include:

• Sweet potato (baked) per 100g – 384% DV (Daily Value)

• Kale (cooked) per 100g – 272% DV

• Cos / Romaine Lettuce per 100g – 174% of DV

3.- Helps with weight loss

This may not be surprising, as most vegetables contain almost no level of fat, saturated fat, or sugar.

However, it is not simply the low-fat content that can help you lose weight, but also the percentage of fiber and energy density found in some vegetables are quite good, which is why it is not strange to hear from many Experts ensure that the benefits of eating vegetables are excellent to obtain the desired figure.

Eating vegetables can be viewed simply as the number of calories required in food; the higher the energy density, the higher the calories.

In general, fiber is believed to make you feel fuller longer when eaten and luckily the benefits of eating vegetables are loaded with fiber.

For example, a 2001 study (lasting more than six months) concluded that the benefits of eating vegetables may have a link between eating low-fat, high-fiber foods and losing weight, compared to gaining weight from tall foods. in fat and low in fiber.

Vegetables that fall into the “high-fat, low-fat ” category include:

• Eggplant (3 g of fiber per 100 g, 12% of the daily ration, 0.2 g of fat per 82 g, 0% of the daily ration)

• Carrot (2.8 g of fiber per 100 g, 11% of the daily allowance, 0.2 g of fat per 100 g, 0% of the daily allowance)

• Sweet potato (3 g of fiber per 100 g, 12% of the daily allowance, 0 g of fat per 100 g, 0% of the daily allowance)

4.- Improve mental health and memory

The high Omega-3 content found in fish such as salmon, tuna, and mackerel, and milk, is commonly thought to improve the way the brain functions, however, it is also important to consider the importance of the benefits of eating vegetables for memory and brain health.

Similar to the reasoning that vegetables are important for weight loss, their low-fat content has been shown to help retain memory, as shown in a study by Olivia Okereke MD et al (2012).

In this study, the researchers found that during a 4-year mental capacity test of their subjects, those with a higher content of saturated fat in their diet performed worse on mental tests.

Additional research suggests this could be due to a buildup of fatty, plaque-like deposits in the beta-amyloid section of the brain, something seen in Alzheimer’s sufferers.

However, a particular vegetable could contribute to mental health on its own; the tomato.

The pigment that gives the tomato its bright red color is lycopene, and this has been shown to have mental health benefits through a Finnish study that took place in 2012.

The study set out to consider the effects of vitamins A and B on strokes, however, the findings found that of the 1,031 men tested, those with the highest concentrations of lycopene had 59% and 55% less chance of having a stroke. Other vegetables high in lycopene include:

• Red peppers (cooked) per 100g – 484 micrograms

• Asparagus (cooked) per 100 g – 30 micrograms

• Red cabbage per 100g – 20 micrograms

5.- Improve eyesight

Carrots have always been presented to us as good for the eyes, and some people suggest that you can even receive a level of ” night vision ” from them and this is also counted as one of the benefits of eating vegetables.

So how much of this is true? And some other vegetables improve eyesight?

In a study by Perlman (1983), they found that the claims about vitamin A and increased eyesight were valid.

They tested several patients with vision problems, measuring the levels of vitamin A in their system, before having an operation on their eye.

They found that the levels of vitamin A in his body were severely reduced.

Some patients received a high dose of vitamin A after the operation, while others did not.

The findings showed a complete change and retention of sight after 7 months in the group that received vitamin A, compared to those that did not receive the injection.

This, along with the fact that they had a poor vision when vitamin A levels were low, adds greater reliability to the claims that vegetables improve eye vision.

Although we can receive a high concentration of vitamin A, from carrots (cooked: 341% of the daily value per 100g), other vegetables contain similar levels, such as spinach (cooked, 272% DV per 100g) and collard greens (100 % DV per person). 100 grams).

Leafy green vegetables like spinach, kale, kale, and beets have also been suggested to possess the same vision-enhancing qualities, through a duo of compounds called lutein and zeaxanthin.

In this regard, in a study by Leung (2004), researchers used a species of monkey known as Rhesus, a close relative of the chimpanzee and humans, which is believed to have 93% human-like DNA, and tested how the Retinal development and solidity of sight were affected.

One group of monkeys was to be fed a purified diet almost free of the fatty acids lutein and zeaxanthin n-3, while the other monkeys were to be given a supplement of pure lutein and zeaxanthin every 6 to 24 months.

They found that the structures of the retina and sight were being compromised on the lutein- and zeaxanthin- free diet.

Although the Rhesus monkey is not an exact match for a human, it is clear that having a diet rich in green leafy vegetables and carrots benefits the eyesight of the common person.

6.- make you happy

It may sound a bit strange to hear that the benefits of eating vegetables can give you a greater sense of happiness, however, there is scientific evidence behind the claim.

According to studies by TS Conner (2015), 405 people were asked to eat vegetables, fruit, sweets, and chips, and they were asked to fill out an Internet diary with feelings about how happy they were and how strong their sense of well-being.

The conclusion was that those who ate fruits and vegetables achieved a greater sense of happiness compared to those who ate sweets and chips.

One possible reason for this is due to the lack of fat in vegetables, shown in a study by Brunner et al (2009), which suggests that those who eat higher-fat foods are more likely to become depressed.

This is further reinforced in an Australian study by Mujcic (2014), in which 13,969 people were asked how happy they were after eating vegetables.

The researchers concluded that vegetables have an important role to play, not only in the physical but also the mental health of people in society.

The beneficial element of eating vegetables to increase happiness is that all vegetables are good to eat, regardless of vitamin and mineral levels.

7.- Keep it hydrated

If you want to stay hydrated your chances of reaching for a radish slice may be low, however, it is important to understand that the benefits of eating vegetables can keep you fresh.

At the top of the list of high-water vegetables are cucumbers, celery, and lettuce, all made up of a staggering 95% water.

They are closely followed by tomatoes (94% water), while collard greens are committed to 93% water. The cauliflower, eggplant, red cabbage, peppers, and spinach contain 92%.

Other vegetables with large amounts of water include broccoli (91%), carrots (87%), and peas (79%).

Although they are not completely water-based, it is clear that the benefits of eating vegetables can play an important role in helping you stay hydrated.

8.- Reduce the risk of cardiovascular diseases

Cardiovascular diseases such as coronary heart disease and strokes account for a large number of deaths recorded across much of planet earth, with death rates nearly identical to cancer, at around 160,000 people as of 2011.

However, science has shown that these wide-ranging diseases can be reduced through increased consumption of vegetables.

Wang (2014) found that, in a sample of 833,234 people with cardiovascular and cancerous conditions, up to 5 vegetables a day decreased the chances of cardiovascular disease, in particular.

Similarly, Bazzano (2002) found that, in a sample of just over 9,000 people aged 25 to 74, vegetables could lower the chances of mortality in a variety of cardiovascular diseases, including stroke and ischemic heart disease.

One way to interpret these results is to understand how to reverse or treat your cardiovascular disease on your diet through the benefits of eating vegetables.

The Harvard Public Health Institute suggests that “bad fats” such as red meat and whole dairy products (which create a higher level of cholesterol in the body) if consumed over a long period, can be fatal.

Therefore, avoiding foods high in saturated fat can improve the way the heart works, which is why vegetables are an amazing addition to anyone’s diet.

” Good fats ” can be crucial to maintaining a healthy heart, and they are found in fatty fish: salmon and tuna, as well as olive oil.

Vegetables that have good fats when eaten include:

• Avocados – per 100g contains 15g of fat

• Black olives – per 100g contain 11g of fat

9.- They are cheap!

Most healthy meals consist of protein, carbohydrates, and fat. Most protein is sourced primarily from meat products, but how does the price of high-protein vegetables compare?

The economic benefits of certain vegetables versus meat are enormous. When comparing with the number of grams purchased, we see that you can buy 500 g of lentils for less than a dollar and 500 g of chickpeas (both packaged) less than two.

However, you can only buy a little over 120 grams of chicken breast (packaged) for the same amount of money.

These three foods are all rich in protein sources. However, when comparing them for every £ 1 of the product purchased, we found that chicken only delivered 30g of protein, lentils 45g, and chickpeas 95g of protein.

Similarly, the high fiber content is evident in lentils (40 g – 160% of the daily allowance) and chickpeas (85 g – 350% of the daily allowance) with 0 grams in chicken, which means that these vegetables do not only provide value, but also great nutritional value.

The high levels of protein and fiber make you feel more satisfied for a long period and you can also guarantee all the benefits of eating vegetables.

In conclusion, many different vegetables can be eaten and they provide many important health benefits.

The fact that vegetables are not only roasted, baked, marinated, or eaten raw but are also boiled, sautéed, steamed, broiled or fried, makes them one of the most versatile foods in the world.

I hope this article has encouraged you to incorporate more vegetables into your diet. Eating happy! And don’t forget that the benefits of eating vegetables are for life.

Related Topics:3 benefits of eating vegetables advantages benefits disadvantages side effects uses

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Serious side effects of topamax

Published

7 months ago

April 29, 2024

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Discover the serious side effects of Topamax

One of the medicines used to treat seizures in adults is Topamax, the active substance of which is topiramate.

The taking of this drug should always be done under medical prescription and with the corresponding prescription, as well as it is essential to follow the instructions regarding the dosage indicated by the specialist.

To learn more about Topamax along with its indications, use, and side effects, keep reading this article.

What is Topamax for

Topamax is a topiramate-based drug used to treat seizures in adults and children older than 2 years.

This anticonvulsant is administered in the event of partial seizures with or without secondary generalization or primary generalized tonic-clonic seizures and for the treatment of seizures associated with Lennox-Gastaut Syndrome.

It should be noted that this drug is also used to prevent migraine, although not as a treatment to alleviate them.

Warnings about Topamax

Taking Topamax should always be prescribed by a doctor and it will be necessary to notify your doctor beforehand in case of:

•glaucoma or other eye problems

•kidney disease, kidney stones, or dialysis

•breathing problems

•mood problems, depression, or suicidal thoughts or attempts

Side effects of Topamax

Different side effects derived from taking Topamax have been described, so you should go or notify your doctor quickly if you feel any of the symptoms described below:

•Allergic reactions such as difficulty breathing, hives, swelling of the face, tongue, lips, or throat.

•Sudden changes in mood or behavior

•Anxiety and/or panic attacks

•Difficulty to sleep

•Irritation, agitation, and hyperactivity (mentally or physically)

•Depression or thoughts of killing yourself or hurting yourself

•Numbness or tingling in the extremities

•Headache, tiredness, dizziness, or drowsiness

•Changes in taste

•Nausea, diarrhea, indigestion, stomach pain, loss of appetite or weight

•Quick back and forth movements in your eyes.

Likewise, it should be noted that these are not only the adverse effects that Topamax can cause, so you should consult your doctor in case of any other type of alteration or symptom.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis.

We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

Health

18 benefits of peanuts during pregnancy

Published

7 months ago

April 29, 2024

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Discover the 18 benefits of peanuts during pregnancy.

Peanuts during pregnancy can be very beneficial for future mothers and their fetuses. Peanuts are not only delicious, but they are also packed with vitamins, minerals, and other natural compounds that are great for pregnancy, which you can’t miss.

You must remember that pregnancy is a wonderful gift that only women can experience.

Being pregnant is like a noble job ordained directly by God for women, something that men could not do on their own. During pregnancy, the fetus magically grows inside the woman’s womb until the baby is born into the world.

To ensure the optimal development of the fetus before it is born, mothers must consume highly nutritious food because it is the only way the fetus can obtain food.

When it comes to the list of foods that mothers should consume during pregnancy, the list will be endless, but you could consider the benefits of peanuts during pregnancy, as peanuts

Peanut Nutritional Values

Peanuts are considered a healthy snack. However, this does not mean that you can consume without knowing the nutrients that peanuts contain.

By knowing the nutrients contained in peanuts, you can measure the number of peanuts needed during pregnancy, since surely the needs of each one are different from those of others.

Serving Size: 100 grams

Energy 567 kcal – 29%.

Carbohydrates 16.13 g – 12%.

Protein 25.8g – 46%.

Total fat 49.24 g – 165%.

Dietary fiber 8.5g – 22%.

Folate 240 µg – 60%.

Niacin 12mg – 75%.

Pantothenic acid 1,767 mg – 35%.

Pyridoxine 0.348 mg – 27%.

Riboflavin 0.135 mg – 10%.

Thiamine 0.64 mg – 53%.

Vitamin E 8.33mg – 55%.

Calcium 92mg – 9%.

Copper 1,144 mg – 127%.

Iron 4.58mg – 57%.

18 Benefits of Peanut During Pregnancy

Below are the benefits of peanuts during pregnancy that will give you reasons why you should add this healthy and delicious snack to your daily diet.

1.- Excellent source of folate

During pregnancy it is highly recommended to consume foods rich in folate and peanuts are one of them.

For every 100 grams of peanuts, approximately 60% of the daily intake of folate could be covered. It is common knowledge that folate is essential for fetal development, especially early in the trimester.

2.- Natural source of vegetable protein

Protein is essential for a mother during pregnancy and 100 grams of peanuts contains enough protein to meet the daily intake.

3.- Prevents birth defects

The birth defect can occur when the development of the fetus is disturbed or when there are insufficient nutrients to support development.

Peanuts are packed with vitamins and minerals that are great for pregnancy like folate to support optimal growth and minerals like iron and calcium to make sure there is enough red blood cell stock.

4.- Promotes optimal brain development

It is great food for the brain. During pregnancy, the fetus receives nourishment from the mother, and the folate consumed by the mother is not only beneficial to the mother, but also the developing brain of the fetus.

If you want to have a healthy and smart baby, eat peanuts during pregnancy.

5.- Source of calories for the mother

Each mother’s calorie needs may be different, but calories are essential for increased energy.

During pregnancy, a mother may suffer from fatigue and get tired easily. To help boost energy, peanuts can help restore it.

6.- Contains healthy fats

Not all fats are bad and peanuts do contain some healthy fats that are great for the mother during pregnancy.

Healthy fats are great for promoting a healthy heart, as mothers are at high risk for high blood pressure during pregnancy.

7.- Reduces the risk of allergic diseases

Recent studies have indicated that mothers who consume peanuts during pregnancy may reduce the risk of allergic diseases.

Not only allergic foods such as peanuts but also other types of allergies such as asthma.

8.- Helps control blood pressure

High blood pressure during pregnancy could be fatal for both the mother and the fetus. That is why it is very important to always keep your blood pressure under control.

To help control blood pressure, adding peanuts to your daily diet is highly recommended because basically, peanuts are great for your heart.

9.- Prevents gestational diabetes

On the table, it was seen that peanuts are quite rich in manganese. This mineral has an important role in regulating blood sugar levels during pregnancy to prevent gestational diabetes. Additionally, manganese also promotes optimal calcium absorption.

10.- Fight depression

During pregnancy, the mother is at risk of stress and depression. Well, some studies have shown that mothers who eat peanuts are much happier than those who don’t. So whenever she feels stressed, she snacks on peanuts.

11.- Decreases the risk of weight gain

Obesity during pregnancy is never good for both mother and baby. That’s why managing your weight is so important peanuts, while they do contain fat and calories, fats are healthy fats and packed with other nutrients that may help you control calories.

12.- Promotes skin health during pregnancy

One of the problems that every mother has to deal with during pregnancy is the skin problem.

Although they are prohibited from using cosmetics due to their chemical content, they could manage their skin problem just by consuming peanuts. Vitamin E and antioxidants will help prevent all skin conditions.

13.- Source of vitamin E

Vitamin E is the reason why a pregnant mother should look good. Vitamin E promotes skin health and makes sure that there is no such skin condition that the mother has to face.

Therefore, they could focus on her pregnancy instead of giving birth to a healthy baby.

14.- Great source of omega 3 fatty acids

If you think that fish is not your friend during pregnancy but you know that you need a great source of omega 3 fatty acids, you could replace fish with peanuts because they contain quite high healthy fats.

15.- Excellent source of vitamin B complex

In the table above you can see the high content of vitamin B found in peanuts per 100 grams. Most of them could satisfy almost half of the daily intake of vitamin B.

16.- Contains powerful antioxidants

Antioxidants are not only a solution against cancer, but during pregnancy, antioxidants could help the mother to maintain her immune system so that she doesn’t get sick easily.

17.- Rich in minerals

Looking for a quick fix to meet your daily mineral intake during pregnancy, peanuts are the answer.

You could see the nutritional table above about the value of minerals found in peanuts. 100 grams of peanuts are capable of satisfying half of the daily intake of minerals that your body needs.

18.- Super healthy sandwich

Well, during pregnancy you need to make sure that you consume enough food to ensure the optimal development of the fetus. Add peanuts to your daily diet because they are the super healthy snack that everyone loves.

Peanut Precautions

Peanuts may be packed with vitamins, minerals, and other natural compounds that are beneficial during pregnancy.

The list of benefits of peanuts during pregnancy mentioned above are scientifically proven facts. However, there are still some precautions about peanuts that you should be aware of as well.

Allergic reaction is one of the common things that can happen when peanuts are consumed. If a mother has ever been diagnosed as allergic to peanuts, she should not eat them.

Some studies also claim, that too many peanuts consumed during pregnancy could increase the risk of allergic reaction to the baby when they were born. Therefore, it is better to consume it in moderate amounts.

Peanut butter can be delicious, but it is recommended to consume it in its real form, as peanut butter has been through some processing and care must be taken with the amount of refined sugar in peanut butter.

Be careful with salty peanut snacks too because they can be delicious to eat during pregnancy, but salt contains sodium that could increase your blood pressure level. High blood pressure during pregnancy can be fatal.

Peanuts are healthy snacks that mothers can add to their daily diet, especially in the early stages of pregnancy when morning sickness is at its worst.

Just by eating peanuts as a snack, you could at least ensure that the baby inside your womb is still getting the nutrients that she needs to develop.

However, you need to keep in mind the precautions mentioned above if you want to reap the full benefits of peanuts during pregnancy and not the other way around.

Health

10 shocking health benefits of Arugula

Published

7 months ago

April 29, 2024

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Nutrition Facts
Health benefits of arugula
Discover the 10 shocking health benefits of Arugula.
The health benefits of Arugula include weight loss, reduced risk of cancer, healthy bones and better eyesight.

It has antioxidant properties and is good for healthy skin.

It also helps in strengthening the brain, improving metabolic functions, mineral absorption, and boosting the immune system.
Arugula is a leafy green plant that belongs to the Eruca genus and the Brassicaceae family.
It is closely related to radishes, kale, and cauliflower. Arugula has a number of different names.

These include garden rocket, rucola, roquette, and colewort.

This plant reaches a height of 20-100 centimeters and is recognizable by its small white flowers.
Arugula leaves are lobed in nature, with 4-10 lateral lobes and a longer terminal lobe.

It is grown on a large scale for commercial consumption, but also exists as a wild species throughout the world.

It is used predominantly in the Americas, Europe, and North Africa.

To the untrained eye, arugula might look like fancy lettuce , but not all vegetables are created equal, and arugula has a wide range of health benefits that frequent eaters of this cruciferous vegetable can enjoy.
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Nutrition Facts
Health benefits of arugula
1.- Detoxifies the Body
2.- Increases bone health
3.- Increases the immune system
4.- Prevents Cancer
5.- Prenatal care
6.- Increases metabolism
7.- Improve eyesight
8.- Increases the absorption of minerals
9.- Weight loss
10.- Improves overall health
Tips for you to prepare and enjoy all the health benefits of arugula
Nutrition Facts

• Arugula is a lush green plant that is packed with vitamins, minerals, and antioxidants.

• It is a good dietary option for a healthier body and to keep your mind clear and focused.

• It contains high levels of folic acid and antioxidants such as vitamin C, vitamin K, and vitamin A, making it comprehensive in the fight against free radicals.

• It’s packed with carotenoids, as well as many other minerals like potassium, manganese, iron, and calcium, all of which are beneficial and necessary elements in a person’s diet.

• Arugula contains phytochemicals, which are beneficial in preventing cancer.

• It is also superior to some other leafy green vegetables, because unlike other varieties, arugula is low in oxalates, which are chemicals that actually inhibit the absorption of minerals in the body.

• All in all, arugula is a nutrient-dense, low-calorie food.

Health benefits of arugula

The vitamins, minerals, phytochemicals, and antioxidants present in each arugula leaf are certainly beneficial to incorporate into your diet.

1.- Detoxifies the Body

Arugula is a great source of antioxidants and can greatly increase a person’s ORAC (Oxygen Radical Absorption Capacity) value, which is a method of measuring antioxidant capabilities.

Antioxidants work to maintain a healthy balance of enzymatic reactions within cells, while actively seeking out and destroying disease-causing free radicals that can attack your system.

Your immune system will thank you for choosing arugula, too, because antioxidants work to bolster your defenses against simple illnesses like the common cold, as well as more complex afflictions like cancer, heart disease, and premature aging.

2.- Increases bone health

Among the benefits of arugula is the presence of vitamin K which gives your body an anti-inflammatory boost.

Vitamin K also stimulates osteotrophic activity in cells, which means that it promotes bone formation.

The gradual degradation of nerve connections, which occur in conditions such as; Alzheimer’s disease can be prevented through an increase in the intake of vitamin K.

The consumption of arugula has been cited as a preventive method of this disease.

The combined effects of low oxalate levels (allowing more minerals into the system) and the presence of so many minerals in the plant itself make it a strong support system for healthy bones.

People with osteoporosis can see improvements.

In the same way, arugula can be used as a preventive step, ensuring the health and strength of the bones before the effects based on age and the activity of bone degeneration are serious.

3.- Increases the immune system

Arugula is loaded with vitamins and minerals that in some way strengthen the body’s immune system defenses, this causes the body to be stimulated to create more white blood cells.

This plant has a number of properties that help improve the strength of your immune system.

Vitamin C is one of the best defenses for your body, inflammatory free radicals are flushed out of your body before they can cause serious damage.

This vitamin is found in large amounts in arugula, helping to prevent cancer.

Its vitamin sources are excellent for maintaining good health in the body, in a way that helps your immune system.

4.- Prevents Cancer

Another benefit of arugula is the large amounts of phytochemicals it contains and this inhibits the activity of cancer-causing cells.

Phytochemicals are substances such as thiocyanates, sulforaphane that are effective in counteracting cancer-causing tendencies in the body’s processes.

Studies suggest that these compounds help fight prostate, breast, cervical, colon, and ovarian cancers.

5.- Prenatal care

For those mothers who are waiting to conceive their baby, arugula is a wonderful option to add to your diet.

Folates, a classification that includes folic acid, have been shown to decrease the occurrences of certain mental defects in newborns.

It is rich in folates, as are many leafy vegetables.

6.- Increases metabolism

One of the health benefits of arugula that turns out to be important is the presence of B vitamins, which improve metabolism.

Vitamin B8 are involved and assist in all different cellular activities, including energy production, fat synthesis, red blood cell production, and many other processes vital to cellular and metabolic health.

7.- Improve eyesight

Arugula is a well-known source of carotenoids, which are natural pigments that have been known to effectively improve the ability to see properly.

In fact, carotenoids slow down the macular degeneration process.

In most cases, the deficiency causes cataracts, which then have to be removed with surgery.

By increasing the amount of carotenoids in your diet (arugula is recommended for this type of deficiency).

The monthly arugula can slow down that classic symptom of old age.

8.- Increases the absorption of minerals

Another health benefit of arugula is the very low level of oxalates when compared to other popular leafy vegetables like spinach.

Oxalates inhibit mineral absorption by body systems, which is counterproductive to consuming minerals.

So minerals, such as copper and iron, which are obtained from the plant, are more easily absorbed by the body for efficient use.

9.- Weight loss

Including arugula in a diet is the same as any other low-calorie plant, rich in vitamins and nutrients, and will inevitably have a positive effect on any weight loss attempt.

By meeting so many nutritional needs , it is an easy way to improve your health and keep your system balanced, without making drastic changes to your diet.

10.- Improves overall health

Vitamin A is one of the antioxidants mentioned above, and its significant presence in arugula also ensures the improvement of the condition of your bones, teeth, and eyes.

The flavonoid compounds in all leafy vegetables similar to arugula have been shown to protect against skin, lungs, and various types of oral cancer.

Tips for you to prepare and enjoy all the health benefits of arugula

• Green salad

Combine fresh arugula, lettuce, radicchio, and parsley in a bowl. Add the olive oil, salt, pepper, and a little lime juice for extra flavor.

• Cheese salad

Mix fresh and dried arugula and thin slices of Parmesan cheese in a bowl.

Add the sliced onion, lemon juice, salt, and pepper.

You can also add other vegetables, fruits, and nuts to make your own salad.

• Pasta

Mix the arugula and lemon juice in a bowl.

Spice with salt and pepper.

Cook, drain the pasta and add the arugula mixture, olive oil and cheese.