Content
Arugula is a common green of Mediterranean origin that has a spicy mustard flavor. It is characterized by a high content of vitamins and minerals, antioxidants, important for human health. At the same time, the spicy herb normalizes metabolic processes and has a low calorie content of only 25 kcal per 100 g, so it is often included in the diet of people who are overweight. How useful arugula is during pregnancy is worth understanding, because during the period of gestation, every woman should carefully think through her menu.
Arugula belongs to the Cruciferous family
Composition of vitamins and microelements
The chemical composition of savory salad greens is very diverse. However, for a long time arugula was considered a weed, and only Europeans were able to appreciate it. They liked its delicate nutty flavor with the presence of a spicy bitterness, which could diversify many dishes. And the high content of useful components in greens only increased interest in it.
The following vitamins are present in large quantities in arugula:
- A – normalizes the function of the organs of vision, accelerates regeneration, relieves inflammation, improves the condition of the skin and hair;
- K – regulates blood clotting, helps strengthen bone tissue and immunity;
- C – increases the body’s resistance to viruses, bacteria, infections, evens out skin tone;
- group B – have a beneficial effect on the nervous system, increase performance;
- E – prevents the formation of blood clots, increases the elasticity of blood vessels;
- D – stimulates the functioning of the digestive organs and musculoskeletal system;
- PP – participates in the process of converting fats and carbohydrates into energy, has a vasodilating effect.
In addition, the chemical composition includes iron, potassium, sodium, calcium, sodium, fluorine and phosphorus. Greens also contain flavonoids and antioxidants that prevent the development of varicose veins, slow down the aging process and prevent the formation of cancer cells.
What are the benefits of arugula for pregnant women?
During pregnancy, a woman needs a large amount of vitamins and minerals, as they are necessary for the full development of the fetus. Therefore, the savory plant can become a source of useful components during this period.
Arugula in the early stages of pregnancy helps get rid of the unpleasant manifestations of toxicosis. This is due to the fact that nausea and vomiting in the first trimester are often caused by a lack of vitamin K in the body. And regular consumption of spicy greens helps eliminate this deficiency.
In addition, the fiber contained in arugula helps you feel full quickly. This helps improve digestion and prevents excess weight gain. It is also recommended that pregnant women consume arugula in the early stages due to its high folic acid content.This component helps prevent possible neural tube defects in newborns. And the antioxidants contained in spicy greens strengthen the expectant mother’s body’s resistance to viruses and infections.
Regular consumption of arugula during pregnancy also improves a woman’s emotional state. Spicy greens, thanks to their rich chemical composition, fight irritability and tearfulness. In addition, it is a diuretic, which helps prevent swelling, which often appears in the last trimester of pregnancy.
The herb is a staple of Italian and French cuisine.
How to use
Arugula should be consumed in moderation during pregnancy. Spicy herbs can be added to fresh salads, combined with vegetables and cheese. It is also an excellent side dish for meat dishes and can significantly improve the taste of beans. During pregnancy, arugula can be added to soups, vegetable stews, broths, and eaten with boiled potatoes.
It is necessary to gradually introduce spicy herbs into the diet during pregnancy, starting with a few leaves. And only if after a day there are no signs of allergies and other complications, you can gradually increase its amount in dishes.
It is allowed to include arugula in the menu during pregnancy 1-2 times a week, 30-50 g each. It is recommended to consume it during the day in order to be able to track the body’s reaction.
During pregnancy, you can eat not only fresh arugula, but also oil based on its seeds
Precautionary measures
Despite the benefits of arugula for pregnant women, in some cases it can cause harm to health. Therefore, before including it in the diet, it is recommended to study existing contraindications in advance.
Among them:
- individual intolerance;
- increased uterine tone;
- dyskinesia of the urinary organs;
- dysfunction of the liver, kidneys;
- gout;
- autoimmune diseases.
Conclusion
Arugula during pregnancy can benefit the baby and the expectant mother. However, it is recommended to use it in doses during pregnancy. After all, as you know, everything is good in moderation, especially during pregnancy.
