Updated: Mar 13, 2020
Do you know how to grow arugula microgreens? Well you'll know how to grow them after reading this post. You won’t regret missing out on this! We promise.
What is Arugula
Arugula is a leafy green plant that belongs to the genus Eruca and the family Brassicaceae. It is closely related to radish, kale, and cauliflower. Arugula has a number of different names depending on what area of the world you are in. These various names include garden rocket, rucola, roquette, and colewort. Arugula microgreens grows to a height of 2.5-10 cm (1-3 in) tall – depending on the variety you choose, your yummy microgreens are ready. It is grown on a large scale for commercial consumption but it also exists as a wild species throughout the world. It is predominantly used in the Americas, Europe, and North Africa.
Arugula Nutrition Facts
Arugula is a leafy green plant packed with vitamins, minerals, and antioxidants. It is a good dietary choice for a healthy body and keeping the mind clear and focused. It contains high levels of folic acid and antioxidants like vitamin C, vitamin K, and vitamin A, which makes it integral in the fight against free radicals. It is packed with carotenoids, as well as many other minerals like potassium, manganese, iron, and calcium, all of which are beneficial and necessary elements in a person’s diet. Arugula contains phytochemicals, which are beneficial in preventing cancer. It is also superior to some other leafy greens because unlike other varieties, arugula is low in oxalates, which are chemicals that actually inhibit the absorption of minerals into the body. All in all, arugula is a low-calorie, nutrient-rich food.
Health Benefits Of Arugula microgreens
The vitamins, minerals, phytochemicals, and antioxidants packed in every leaf of arugula are certainly beneficial to those who incorporate it into their diet.
Arugula is a great source of antioxidants and can greatly increase a person’s ORAC value (Oxygen radical absorbance capacity), which is a method for measuring antioxidant capacities. Antioxidants function to maintain a healthy balance of enzyme reactions within cells, while actively seeking out and destroying the disease-causing free radicals that can attack your system. Your immune system will also thank you for choosing arugula, because antioxidants work to bolster your defenses against simple illnesses like the common cold as well as more complex afflictions, such as cancer, heart diseases, and premature aging
Boosts Bone Health
The presence of vitamin K in arugula gives an anti-inflammatory boost to your body. Vitamin K also spurs an osteotropic activity in cells, meaning that promotes bone formation. The gradual degradation of neural pathways, found in conditions like Alzheimer’s disease, can be slowed down by an increase in intake of vitamin K. As a good source of Vitamin K, the consumption of arugula has been cited as a preventative method of such diseases.
Arugula’s combinative effects of low oxalate levels (allowing more minerals into the system) and the presence of so many minerals in the plant itself make it a strong support system for healthy bones. Sufferers of osteoporosis can see improvements, and arugula can be used as a preventative step as well, ensuring bone health and strength before the age/activity-based effects of bone degeneration become serious.
Boosts Immune System
Arugula is loaded with vitamins and minerals that in some way bolster the defenses of the body’s immune system. The body is stimulated to create white blood cells from the copper in arugula, and the plant has a number of other ways to improve the strength of your immune system.
Vitamin C is one of the best defenses for your body to seek out dangerous, inflammatory free radicals and eliminate them from your body before they can cause real damage. This well-known vitamin is found in large quantities in arugula and helps prevent cancer and maintain good health by giving an extra push to your immune system.
The phytochemicals found in large quantities within arugula inhibit the activity of cancer-causing cells. Phytochemicals are substances like thiocyanates, sulforaphane, or indoles that are effective in countering cancer-causing tendencies in the body’s own processes. Studies suggest that these compounds help fight prostate, breast, cervical, colon, and ovarian cancers.
For mothers who are expecting, arugula is a wonderful choice to add to their diet. Folates, a classification which includes folic acid, have been shown to decrease occurrences of certain mental defects in newborns. It is rich in folates, as are many leafy vegetables.
Another benefit of arugula is the presence of B-Complex vitamins that promote metabolism. Eight B vitamins participate and aid in all different cell activities, including energy production, fat synthesis, the production of red blood cells, and many other vital processes for cell and metabolic health.
Arugula is a well-known source of carotenoids, which are naturally occurring pigments that have long been famous for improving a person’s ability to see properly. In fact, carotenoids slow down the process of macular degeneration, which is when the center of a person’s field of vision becomes compromised. In most instances, this causes cataracts, which then, have to be removed. By increasing the amount of carotenoids in your diet (and arugula is a great source for them), arugula eaters may be able to slow down this classic symptom of old age.
The inclusion of arugula in a diet is the same as any other low-calorie, vitamin or nutrient-rich plant, and it will inevitably have a positive effect on any attempts at weight loss. By satisfying so many nutritional needs, it is an easy way to watch your health and keep your system balanced, without making drastic changes to your diet.
Improves Overall Health
Vitamin A is one of the antioxidants mentioned above, and its significant presence in arugula also guarantees the ‘garden rocket’ eaters improved condition of their bones, teeth, and eyes. The flavonoid compounds in all leafy vegetables similar to arugula have been shown to protect against skin, lung, and various oral types of cancer.
Here is our recipe to grow at home
1. Grab a 10X20 tray with drainage holes and fill it 1" thick with moist coco coir.
2. Weigh 14 grams of arugula microgreens Seeds into seed shaker, then broadcast evenly across the 10X20 tray.
3. Apply an even mist of water to the tray, then cover it with a humidity dome and place it in a dark space.
4. Germinate for two or three days in a dark location with at least 75 - 80% humidity. Water as described in step three at least once a day.
5. Remove humidity dome from tray on day two/three. Then begin feeding plants your favorite fertilizer using a low flood/continuous flow method of irrigation.
6. Micro Arugula will be ready for harvest around 10-14 days, They will need about 10 to 16 hours of light with a typical fluorescent grow light about 12"-15" from the base of the plant.
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