Health Benefits of Arugula For Your Diet

Arugula For You

 Is Arugula Calling For You? Are You Ready For Arugula?

Are you ready to complement your healthy living and eating lifestyle with one of nature’s versatile, low-calorie, nutrition and health benefits packed food? You should be. Arugula is the leafy green vegetable to add to your healthy diet. Power-up your nutritional base and your healthy lifestyle. Arugula can be used as a herb, vegetable, blends seamlessly into your salads and can be eaten raw or cooked. It is truly one of nature’s wonder food. Moreover,  it’s available all year round and is very cost-efficient. Don’t delay, add Arugula to your healthy diet today and enjoy the health benefits you deserve.

What is Arugula?

Arugula plant with Flowers

Arugula is a member of the leafy green vegetable family. They have simple and smooth leaves which can be harvested young (milder taste) or later upon maturity (peppery taste). Arugula is considered part of the same family (Brassicaceae or Mustard) as bok choy, broccoli, Brussel sprouts, cabbage, collard greens, and kale for example. You can view other members of the family HERE 1 This plant leaves and flowers are edible and is packed with a wealth of nutritional and health benefits making it the perfect candidate to add to your diet and fortify your healthy eating and living lifestyle.

Nutritional Facts About Arugula


Arugula contains calcium, copper, fiber, flavonoid, folate, iron, manganese, magnesium,  phosphorus, potassium,  protein,  selenium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), zinc, and so forth.

Health Benefits of Arugula

Arugula Salad

Let’s look at some of the known and potential health benefits of nutrition received from consuming Arugula:

  • ♦ VITAMIN A (Fat-soluble vitamin stored in fat cells and need fat to be broken down). Vitamin A is important for bone health, vision health, immune system, building strong teeth, and reproductive health. Some other reported benefits include: helping with arthritis, heart diseases, and Diabetic Retinopathy According to Mayo Clinic, Diabetic Retinopathy “is a diabetes complication that affects eyes. It’s caused by damage to the blood vessels of the light-sensitive tissue at the back of the eye (retina)”. 2 You can read more about Diabetic Retinopathy from Mayo Clinic HERE


  • ♦ VITAMIN B3  (Water-soluble vitamin and cannot be stored. We must have a daily intake of food or supplements to restore them). Vitamin B3 helps our digestive functions to operate more efficiently; helps to improve our cholesterol levels; plays a role in blood circulation which helps to promote lowering blood pressure (positive for hypertension); many reports and studies have listed Vitamin B3 as a means of treating Erectile Dysfunction (ED); helps to convert the food we eat to energy (a positive for diabetics), brain functioning (memory for example); used in the treatment of respiratory issues.


  • ♦ VITAMIN B5   (Water-soluble). Vitamin B5 is known to help with many conditions not limited to but includes allergies, anemia, anxiety, hair loss, heart diseases, respiratory problems, skin care, and stress. This vitamin also helps to produce fats (important in creating energy and producing hormones in the body). We could not digest our food properly or create hormones without fats. Deficiencies in fats in fats can lead to neurological problems, especially for diabetics (Diabetic Neuropathy). You can read more about Diabetic Neuropathy HERE 3


  • ♦ VITAMIN B6  (Water-soluble) Vitamin B6 aids in the maintenance of eye health, liver health, nerve health, skin health and provide the energy we derive from the food we eat while balancing blood sugar level (critical for diabetics). In essence, it helps us to maintain a healthy nervous system.
  • ♦ VITAMIN C  (Water-soluble) According to Mayo Clinic, “Vitamin C (ascorbic acid) is a vitamin your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body’s healing process”. 4

       “An antioxidant, vitamin C might help protect your cells against the effects of free radicals — molecules                          produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might            play a role in heart disease, cancer and other diseases. Vitamin C also helps your body absorb and store iron”. 5


  • ♦ VITAMIN E  (Fat-soluble) Vitamin E is known to play an important role in blood, brain, skin and vision health. In addition, Vitamin E  is also vital in the reproductive cycle and is an antioxidant which may help with cancer, heart diseases, and high blood pressure. Additional research is needed to validate Vitamin E capabilities to fight these diseases.
  • ♦ VITAMIN K  (Fat-soluble). Vitamin K is known to be critical to our bodies to avoid blood clotting and bone metabolism ( by ensuring we have strong bones to decrease the chances of fractures). In addition, it may also help to lower blood pressure through the reduction of minerals building up the arteries which allow blood to flow without obstruction through the body (critical to aid in the lowering the risk of heart diseases such as hypertension or stroke).
  • FOLATE is known to play a critical role in the development of RNA and DNA by fostering cell and tissue growth. This process takes on added importance in the early stages of fetal development in pregnancy while enhancing infancy and adolescence development. Folate also helps to form red and white blood cells while helping to convert carbohydrates into energy. Many studies have linked Folate to a reduced risk of cancer of the colon,  pancreas, stomach, duodenum, small intestine, and rectumYou can read an article with pros and cons. HERE 

Arugula QuicheArugula Tips For You!

As previously mentioned, Arugula leaves can be eaten young with a milder taste or mature with a peppery taste. Thus, your consumption will be based on individual taste. Be very careful and ensure you do not choose over matured Arugula which carries a bitter taste.

The versatility of Arugula creates endless healthy eating possibilities for your diet Here are some uses to try:

        • ♦ Add to your salad.
        • ♦ Use in your soups.
        • ♦ Saute with your favorite spices and enjoy alone.Arugula, Salmon and Quinoa Meal
        • ♦ Use to garnish your fish meals.
        • ♦ Add to your sandwiches. If you are making sandwiches for your younger children, it would be best to use Baby Arugula to avoid the peppery taste.
      •          ♦ Add to your quiche.
      •          ♦ Make an Arugula peso.
      •          ♦ Blend in your smoothies.
      •          ♦ Add to your veggie pizza mix.
      •          ♦ All your uses for spinach will fit seamlessly with Arugula.

      There are many more possibilities. Let your imagination roar and remember Arugula will fit seamlessly into your needs. If you are interested in growing your personal Arugula garden to enhance your healthy living and eating lifestyle you can get some very useful tips HERE  7

      • Summary

        Arugula is one of nature’s low-calorie superfood because it provides a long list of benefits. It is filled with goodness beginning with a world of nutritional values such as calcium, fiber, folate, iron,  magnesium, protein, manganese, fat and water-soluble vitamins, zinc and so forth.

        Arugula health benefits are also numerous. Many of these benefits are defined, others are reported from studies, while some need additional research/studies for validation. These health benefits include help for the heart, blood. brain, bone, vision, reproductive system, digestive system, nervous system, skin, teeth, hair and so much more.

        In addition, Arugula has been reported to help: diabetics (see Diabetic Neuropathy and Diabetic Retinopathy, lowering, cholesterol and blood sugar levels), cancer, anemia, arthritis, hypertension, stress, Erectile Dysfunction, and much, much more.

        If you have not joined the Arugula bandwaggon as yet, the time is now! Don’t miss out on the opportunity to take your healthy eating and living lifestyle to the next level. Hop aboard the healthy Arugula Train, a superfood for a healthy diet ride. It’s a win-win journey.Doctor paient counselling

      • As always, do not make any changes to your diet without consulting with your Primary Care Doctor (PCP)/Dietitian/Nutritionist to ensure your best interest are primary. All comments are encouraged and welcomed with timely responses.


Here is an Arugula Recipe Book available to add to your library from Barnes & Noble. Please follow the link provided for an overview/availability/updated pricing/purchase. Currently listed for $10.99 reduced from $15.95. 

Arugula Greats: Delicious Arugula Recipes, The Top 45 Arugula Recipes


  1. The Editors of Encyclopaedia Britannica, List of plants in the family Brassicaceae,, Accessed 24 Jan. 2018
  2. Mayo Clinic Staff, Diabetic Retinopathy, Symptom and causes, Overview,, Accessed 24 Jan. 2018
  3. Mayo Clinic Staff, Diabetic Neuropathy, Symptom and causes, Overview,, Accessed 27 Jan. 2018
  4. Mayo Clinic Staff, Vitamin C, Overview,, Accessed 24 Jan. 2018
  5. Mayo Clinic Staff, Vitamin C, Overview,, Accessed 24 Jan. 2018
  6. Cornelia M Ulrich, The American Journal of Clinical Nutrition, folate and cancer prevention: a closer look at a complex picture 1’2’3′, Am J Clin Nutr, August 2007, vol. 86 no. 2, 271-273,, Accessed 25 Jan. 2018
  7. diy network, How To + Outdoors + Gardening, How to Grow Arugula,, Accessed 25 Jan. 2018

This recipe book may also interest you. Please click on the picture to view details/updated pricing/availability/purchase.





Eating Healthy with Diabetic Recipes

diabetes Mexican - hispanic

Family eating- gluten freEating Healthy Benefits Everyone!


Eating healthy should be a goal and a priority for everyone. However, it is more than likely the majority of the general population do not follow healthy eating patterns. Are you interested in following a healthy eating plan? You should be. The time is now to combine your ‘nutrition and health’!

Let’s use the United States as an example. in a web article, Dietary Guidelines 2015-2020 *stated:

  • ♦ “About three-fourths of the population has an eating pattern that is low in vegetables, fruits, dairy, and oils”. 1
  • ♦ “More than half of the population is meeting or exceeding total grain and total protein foods recommendations, but, as discussed later in the chapter, are not meeting the recommendations for the subgroups within each of these food groups”. 2
  • ♦ “Most Americans exceed the recommendations for added sugars, saturated fats, and sodium”. 3  also added: “In addition, the eating patterns of many are too high in calories. Calorie intake over time, in comparison to calorie needs, is best evaluated by measuring body weight status. The high percentage of the population that is overweight or obese suggests that many in the United States over consume calories. As documented in the Introduction, Table I-1, more than two-thirds of all adults and nearly one-third of all children and youth in the United States are either overweight or obese”. 4

Some of these points from are worth repeating. Around 75 % The United States eating habits include low vegetable, fruits, dairy, and oils consumption. On the flip side, there is high sodium, sugar and saturated fats consumption by ‘most’. High-calorie intake compound these problems with over 66%  with obesity and overweight as the by-product. What does all this mean? The underlying need is for improvement in healthy diet considerations!

A Diabetic Diet is Recommended as “The Best Eating Plan for Most Everyone”, by the Mayo Clinic!

Let’s take a look at an array of goodies on a diabetic diet such as Fish, poultry and lean meats, fruits, vegetable, whole grains, low-fat dairy, nuts, legumes, oils (example: Olive, canola) and seasoning to name most of the heavy hitters! That’s a list with a solid foundation for any healthy, balanced, enjoyable meal for anyone including a diabetic diet. In fact, the prestigious and #1 ranked hospital in the United States, Mayo Clinic in a web-based article on September 9, 2016, emphasized in a definition of a diabetic diet stating:

“A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables, and whole grains. In fact, a diabetes diet is the best eating plan for most everyone”.5 Let’s reinforce the last line of the quote again. In fact, a diabetes diet is the best eating plan for most everyone. Ladies and gentlemen, it does not get any better in terms of affirming a diabetic diet is the best eating plan for most of us!

The Mayo Clinic Diabetes Diet
Please click on this link to View/Purchase Mayo Clinic Diabetes Diet Aims to Cover All Bases in Providing Diabetic/Healthy Recipes to Supplement Your “Best Eating Plan”!

Please click on the picture above to view/ purchase this Kids’ Cookbook

Looking at the list recommended foods listed, there should be a familiar theme to everyone. These are everyday items on most of us shopping list. Therefore there is no additional cost beyond increased prices or lower prices in specific regions of the country over others. Keeping this in mind, will be offering an extensive array of diabetic/healthy recipes to satisfy and enrich the healthy lifestyle of eating for diabetics and everyone else. Eating healthy should become a priority for all of us.

It is my aim to supply all the diabetic recipes which satisfy and fulfills the healthy, nourished, tasty and mouth-watering eating delight for everyone! Are you ready to start eating healthy, while having the best meal plan? Keep coming back to and be satisfied with all the tasty, healthy and appetizing diabetic recipes on offer for all your meal planning. All bases will be covered for your complete healthy satisfaction while following the advice of the #1 Hospital in the United States. It’s a winning proposition!

Your personal healthy eating and living lifestyle take top priority.

Doctor Patient Consultation

As always, it is very important to consult with your doctor, nutritionist or dietitian before proceeding with specific recipes available. Each individual is unique and many different factors could come into play towards a healthy eating and living lifestyle. The focus should always what’s best for you and should be followed up with professional advise.


Thank you for stopping by Please do not hesitate to offer your input on ways to serve you better. All feedback is encouraged and welcome. Please submit your thoughts in the comments section at the end of this post. Your comments will be answered in a timely fashion. USA, LLC

Updated February 7, 2017.

Updated March 22, 2017.

Last update March 16, 2018.


1-4. Office of Disease Prevention and Health Promotion “Current Eating Patterns in the United States”. (Chapter 2) accessed December 18, 2016,

5. Mayo Clinic “Diabetes diet: Create your healthy eating plan.” Mayo Clinic Staff  accessed December 18, 2016,