Why Runners Should Eat More Arugula

Nathan Freeburg September 10, 2014 Arugula, Dinner, Greens, Lunch, Recipe, salad, summer dinner, summer lunch

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Runners should eat more arugula because it is delicious and loaded with all kinds of vitamins and minerals. We’ve written before about the importance of spinach, kale and other greens. This aromatic peppery flavored green should get added to that list.

This summer I’ve fallen in love with the green stuff. From smoothies to salads, pizza and burger toppings – there is no end to what this delicious healthy green can’t compliment.

Here are several reasons why you should eat more arugula starting now.

Health Benefits of Arugula

You may also see arugula labeled as “rocket” in some grocery stores. It’s called that because it grows so fast, but also (probably) because of all the amazing health benefits it possesses. Here are just a few of the reasons why runners should eat more arugula. I found most of this information on Nutrition and You and FullCircle.com

Arugula is a rich source of certain phytochemicals that have been shown to combat cancer-causing elements in the body. As one of the best vegetable sources of Vitamin K, arugula provides a boost for bone and brain health.
Fresh rocket leaves contain good levels of vitamin C. Vitamin C is a powerful, natural anti-oxidant. Foods rich in this vitamin help the human body protect from scurvy disease, develop resistance against infectious agents (boosts immunity), and scavenge harmful, pro-inflammatory free radicals from the body. A natural anti-inflammatory after a long run.
Like kale, arugula is an excellent source of vitamin A. 100 g fresh leaves contain 1424 µg of beta-carotene, and 2373 IU of vitamin A. Carotenes convert into vitamin A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help protect from skin, lung and oral cavity cancers.
Arugula has an array of minerals and high levels of Iron and Copper, making it a good substitute for spinach if you’re paying attention to getting more vegetable based iron in your diet.
Its peppery flavor provides a natural cooling effect on the body – a good food for hot weather running.
Like other leafy greens, arugula is also a hydrating food, helping keep your body hydrated in the heat of summer.

Although arugula is used like most other leafy greens, the health properties are actually more similar to that of broccoli. According to Live Strong,

arugula is classified as a cruciferous vegetable along with broccoli, cauliflower and cabbage… cruciferous vegetables seem to be especially useful in protecting against certain cancers.

Two Easy Recipes to help You Eat More Arugula

This summer I’ve been eating the following two arugula salads a lot. You could make them with any green, but the earthy-ness of arugula makes them especially tasty.

Arugula Rocket Salad

This simple arugula salad was inspired by a salad at Punch pizza of the same name. It’s super easy to make.

Ingredients

Arugula
Cherry tomatoes
Mozzarella balls
Olive Oil
Balsamic vinaigrette
Sea salt and Pepper to taste

Instructions

Mix all ingredients in a large bowl, toss, serve, enjoy!

Arugula Salad with Peaches

You can find many variations of this salad online. I can’t remember the exact recipe, so I’m taking credit for it now. I’ve been making some form of it all summer.

Ingredients

Arugula
1 Peach or Nectarine
Ricotta cheese (or other soft cheese)
1 tbsp White wine vinegar
2 tbsp Olive Oil
1 tsp Tarragon (not necessary but gives it a little kick)
1/4 White onion diced small
1 tsp Ground mustard
Handful of chopped nuts (almost any nut tastes good in this salad)

Instructions

Dressing – In separate bowl, mix the white wine vinegar, oil, chopped tarragon, onion and mustard. Mix it up good. I made up the measurements… just do it until it tastes good.

In the serving bowl, place arugula, sliced peaches (to whatever size you want) and ricotta. Toss with dressing, add nuts and serve. If you want it creamier, add more ricotta. More of a tang, add more vinegar and tarragon.

Do you like Arugula?

Although summer may be a pleasant memory, runners can still enjoy a delicious arugula salad. Not only is it incredibly healthy, but it can provide much needed variety from the usual spinach or kale salads you are used to.

What is your favorite way to eat more arugula?

Nathan Freeburg

Nathan started running when he was 14. 20+ years later, he's still going. When he's not running, he enjoys exploring the city with his son, finding new restaurants with his wife, traveling, or backpacking. He loves dark beer, dark chocolate, and dark coffee.Nathan currently lives in Portland, Oregon, but works in Minneapolis and runs wherever he is. Favorite Minnesota running route is anything that takes him along the Mississippi River. Race Results.Nathan's day job is a Consultant with Leadership Vision in Downtown Minneapolis.

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