101 Best Superfood Series

You may have heard the term "Super food" being tossed around in some health blogs. But what exactly is a Super food? Super foods are whole foods that are not processed, so they retain more of their balanced combination of nutrients that nature gave them. These nutrients include a mix of the essentials- fiber, protein, vitamins, minerals, and other familiar nutrients that our bodies require to function properly and maintain good health. Super foods also include various natural plant substances called phytonutrients that play an important role in reducing health ailments such as heart disease, high blood pressure, diabetes and cancer. The best way to capture all of these benefits is to eat a variety of whole foods. This series will help you choose which super foods you should be including in your diet. Lets get to it...

Today's Super food is Arugula. Arugula is one of the most nutritious of all salad greens. It has a peppery, mustard flavor and is a member of the same plant family as broccoli and cauliflower. Arugula will add a level of zip to any salad or pasta. Arugula has more calcium than most other salad greens and is a good source of Vitamin C, Beta-carotene, iron, and folate. Reflecting its cruciferous-family roots, arugula is loaded with phytonutrients that have the antioxidant power to detoxify the body naturally. Recent research suggests arugula may help relieve gastric ulcers.

Arugula is usually sold in small bunches. Look for leaves that are bright green and fresh looking. Arugula is very perishable and should be refrigerated, unwashed in a sealed bag, and used within a few days. You may also find baby arugula which is younger and has more tender leaves that are less spicy than the more mature greens. You can find baby arugula in prewashed packages in the refrigerated section of the grocery store. They are usually a bit more expensive when sold this way, but they will be pre-washed and free of gritty dirt that clings to the leaves.

You can try substituting arugula for basil the next time you make a pesto sauce. It is also great on its own with simple extra virgin olive oil and lemon juice dressing with a shaving of Parmesan cheese. They are also a great addition to pasta dishes, soups, and sauteed vegetables. There is no excuse to not include arugula into your diet. Thanks for reading and I will see you again soon.