Arugula (Eruka, Indau) appeared on our table recently, but it surely takes its position and is becoming more and more popular. Discovering the masterpieces of Italian and Mediterranean cuisine, many do not even realize what benefits this wonderful greenness holds.
About arugula in general, the benefits and harms of its use, we will discuss in this article.
Calories and composition of arugula
Calories of arugula - 25 kcal per 100 g of the edible part.
100 g of arugula contains 2.58 g of proteins, 0.66 g of fat, 3.65 g of carbohydrates, 1.6 g of dietary fiber, 91.71 g of water, 1.4 g of ash.
Its chemical composition is rich in:
- vitamins: A (RE), beta-carotene, B1, B2, B4, B5, B6, B9, C, E, K, PP (NE);
- macronutrients: potassium, calcium, magnesium, sodium, phosphorus;
- trace elements: iron, manganese, copper, selenium, zinc.
In the composition of carbohydrates dominate pectin (100 g - 8.0% of the daily norm) and cellulose (6.4%) contains a small amount sucrose (0.15 g per 100 g). Arugula seeds contain a lot of essential oils (mostly mustard), young shoots contain a lot of iodine.
Did you know? As a spice, arugula was used in ancient Rome.
How useful arugula for the body
Arugula is a great helper in overweight problems. Due to the presence of fiber, it gives a feeling of satiety, useful components fill the body with energy, improve metabolism. 
Greens help to remove cholesterol and excess fluid from the body, it reduces blood sugar levels. Arugula also has a sedative and sedative effect, diuretic and disinfectant properties, it will be beneficial to the body in case of gastric and intestinal diseases.
Vitamins of group B are needed by the body for the normal course of fermentation and metabolism. Vitamin C (natural antioxidant) is involved in redox reactions, helps the body to cope with viral diseases and improve immunity.
Vitamin K regulates blood clotting. Minerals contained in greens, affect the body fortifying. Calcium is necessary for the formation of bone tissue, iron is an important element of the hematopoietic function.
And that's not all that arugula is good for. For a long time, arugula has been considered a strong aphrodisiac with particular benefit to men. For example, the recipe for Italian love potion for daily use looks like this: part of black pepper, part of honey and 10 parts of arugula.
Did you know? Indian healers use arugula juice in the treatment of hematomas and ulcers, and seeds in the treatment of skin diseases.
The benefits of arugula for women
Eating arugula greens helps women maintain their skin in good condition: it preserves a pleasant complexion, wrinkles are less pronounced. Women notice that with regular use of the nails become strong, and hair - shiny.
Masks with arugula problem skin with inflammation, scaling, freckles and pigmentation will be put in order. They are applied on the face for 15-20 minutes and washed off with warm water.
- From peeling: 2 tbsp. l leaves of arugula mixed with lemon juice and aloe pulp (1 tsp.).
- For acne: 5-6 crushed arugula leaves mixed with the pulp of ripe tomatoes and 1 tsp. oatmeal.
This green is a real vitamin "bomb" that strengthens the body, helps to improve digestion, get rid of edema, strengthen the protective functions. The indication for its use is a reduced level of hemoglobin in the blood.
Did you know? It is believed that during lactation arugula promotes the production of breast milk.
How to use arugula oil
Arugula oil is successfully used in cosmetology and cooking.
A few drops of oil in a cream or mask will complement the remedy with a bactericidal effect, which will help eliminate inflammation on the skin.
Arugula oil gives excellent results in hair care: nourishes them, especially if they are dry, restores curls damaged by the external environment, strengthens, stimulates growth and helps in the fight against dandruff.
With arugula oil make hair and scalp masks:
- 2 tbsp. l arugula oil, 25-50 g of blue clay, 3-5 drops of any essential oil;
- 2 tbsp. l Arugula oil, 2 tbsp. l tincture of pepper capsicum, 1 tbsp. l hair balm.
Did you know? In Western Asia and Northern India, Taramirah oil is made from Eruki seeds, which is used in cooking for souring and as a vegetable oil. Cake from seeds feed animals.
Contraindications
Arugula can adversely affect the body in the presence of kidney and liver disease, gastritis, and dyskinesia of urinary organs.
Arugula, in addition to useful properties, has a list of contraindications for expectant mothers, so this green should be treated with caution.
Its excessive use can cause uterine contractions if a woman is diagnosed with an increased level of uterine tone and there is a risk of premature birth.
Exclude arugula need women prone to allergic reactions or individual intolerance. The consequences can be different: from rash to severe poisoning of the body.
How to store and procure leaves of arugula for the winter
For culinary purposes, the young leaves of arugula up to 20 cm long, which are collected before flowering, are suitable. Since the greens wither and lose their taste very quickly, arugula should be stored in a refrigerator in a vacuum container or a paper bag. In this case, the eruka will be fresh for several days. You can make in the refrigerator a kind of bouquet of arugula in a glass of water. 
For the winter, arugula can be frozen, but when defrosting it can lose its taste. The leaves should be chopped, lightly salt, put in bags or containers for freezing and send to the freezer. Leaves can also be frozen whole, pre-washed and dried with a paper towel.
Dried arugula can be added to meat or fish, in soups or steamed vegetables. To do this, clean the leaves need to chop, place on a baking sheet and dry for 5-6 days in a warm, shaded place with good ventilation. Dried arugula should be poured into a glass jar, where it can be stored for about a year.
But the best way to always have a fresh arugula on hand is to grow it on a windowsill. She feels great in the usual flower pot and with timely watering will delight you with fragrant juicy greens.
Important! Leaves of arugula should be torn off with your hands, and not cut with a knife, because it is oxidized by co-operation with metal. Arugula dishes should be eaten immediately after cooking.
Arugula in the kitchen of different countries
Arugula is a popular and favorite ingredient in Mediterranean and Italian cuisine. In its original taste there are notes of mustard, pepper and nuts. It is not surprising that in Italy it is added everywhere: in pasta, pizza, risotto, salads, sauces. 
In a green pesto sauce arugula can replace or supplement basil. Greens are added to pizza at the end of baking or after it. Arugula is an ingredient in the strachetti meat dish, which is made from thin strips of veal fried in a mixture of olive oil and lemon juice.
In the region of Puglia in the south of Italy, they cook kavayedi pasta (in the form of shells) with arugula, add tomato sauce and grated pecorino cheese. On the island of Ischia, near the west coast of Italy, arugula makes a sweet, very tart rucola liqueur.
Arugula is a part of the salmon mixture, popular in Western Europe, which also includes dandelion leaves, lettuce, oaklif ("oak leaf"), romain, escariol, vegetable valeriannitsa, purslane, yellow and red chicory, cress, chervil and parsley. 
Important! Arugula is not recommended to combine with heavy fatty dressings, as it loses its unusual taste. It is not added to salads with mayonnaise and not fried for too long. The perfect combination is a dressing made from olive oil and lemon juice or a mustard-honey sauce.On the territory of Slovenian Primorye, Eruk is combined with boiled potatoes, added to soup and cheese burek (Turkish pie). In Brazilian cuisine, a salad with arugula, mozzarella and dried tomatoes is popular, and it is also served with meat and potatoes.
In Cyprus, Rocca (as the name sounds in Greek) is used in salads and omelets. In Egypt, arugula is eaten with seafood and for breakfast with ful medames, the national Arabic dish of boiled beans seasoned with garlic, olive oil and lemon juice.
In Turkey, arugula is used in a salad or garnish for fish in combination with olive oil and lemon juice sauce.
Important! For salad it is better to choose young small leaves of arugula of bright green color. They have a more delicate flavor with a nutty flavor. Large leaves of a high plant taste rich mustard.
The simplest arugula dish is salad, recipes of which there are several hundred.- Clean the leaves of arugula on a plate, spread out on top thin slices of tomatoes and Parmesan cheese, pour with olive oil, vinegar, sprinkle with roasted pine nuts and chopped garlic.
- Blender beat 150 g of strawberries, 1 tbsp. l balsamic vinegar, 4 tbsp. l olive oil and 2 tsp. sweet mustard, add salt and pepper. Peel off the lower ends of 8 stems of green asparagus, boil them for a couple for 7 minutes and chop. 200 g of arugula tear hands, cut 150 g of strawberries. Mix the ingredients and season previously prepared sauce.
- Fry 300 g of chicken liver in oil, pepper and salt at the end of frying. Put arugula leaves and 100-150 g of green grapes without seeds in a bowl, pour olive oil and wine vinegar. Add liver to the bowl, mix, sprinkle with walnuts and grated cheese before serving.
- The washed and dried leaves of arugula put in a bowl, add onion slices, cut into strips and 3 cucumbers. Prepare dressing: mix 3 tbsp. l olive oil with a few drops of vinegar (or lemon juice) salt and sugar (or honey). Season the salad and serve.
- Tear up 200 g of arugula with hands, chop up 3-4 sprigs of basil, cut 2 hard tomatoes into slices, leek (1/4 of pieces) into rings, onions (1/2 piece) with half rings. Prepare a filling of 1 tsp. honey, 1 tbsp. l apple cider vinegar, 2-3 tbsp. l vegetable oil and salt. Mix the ingredients and fill the finished salad.
Did you know? Enrich the familiar dish with new flavors will help arugula dressing. Warm its leaves in a pan with olive oil, garlic, salt and pepper.If you do not have contraindications, be sure to include arugula in your diet. Its unusual flavoring notes diversify the usual dishes, and useful substances will enhance health and give vitality.
