Kale May Get the Spotlight, But Arugula Deserves Its Time to Shine

By now you’ve probably heard about the benefits of kale and spinach, but there is another green that is equally deserving of a place on your plate at each meal—that is, arugula.

This peppery leafy green is perfect for supporting runners workouts. “Similar to kale, arugula is a cruciferous vegetable. Brussels sprouts, broccoli, and cauliflower are also part of this family, and adding veggies like leafy greens, provide the body with a variety of vitamins, phytochemicals, and antioxidants that can support an athlete in their recovery process,” says Yasi Ansari, M.S., R.D.N., C.S.S.D., a registered sports dietitian, based in Los Angeles.

Here’s a breakdown on how exactly arugula supports your recovery, Can a Food’s Taste Help You Run Faster.

The Benefits of Arugula for Runners

1. It Supports Your Bones

blood pressure regulation vitamin K (about 20 percent of the daily recommended value), which is essential for blood clotting and plays a role in supporting bone metabolism. “Consuming enough vitamin K is associated with The 15 Best Foods for Runners, as there are vitamin K-dependent proteins that play a role in the formation and metabolism of bone,” she adds.

Research also supports this idea that leafy greens promote bone health—something all runners need to keep clocking miles.

2. It Supplies Ample Antioxidants

The Best Carbs for Runners calcium, vitamin A, vitamin C, and potassium. Download Your Training Plan vision health and offers antioxidant properties, while vitamin C supports your immune system and helps with collagen production.

Antioxidants are particularly important for runners. Because intense or long exercise can produce disease-causing free radicals within the body, runners need antioxidants to help keep these free radicals in check, Ansari says.

What Happened When I Ate Beets for 2 Weeks, high-intensity training can cause the body stress, and while the body is well-equipped to adapt to different training loads, foods that offer antioxidants aid in the recovery What to Know About Macronutrients training—and arugula is one of them.

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3. You Get a Solid Source of Potassium

What Happened When I Ate Beets for 2 Weeks blood pressure regulation and heart health. “Potassium, sodium, and chloride work together to help regulate fluid balance,” Ansari says. “An athlete with a Top your morning Why You Should Add More Herbs to Your Meals potassium and sodium from foods.” So it might be smart to add some arugula to your plate postrun so you replenish those electrolytes lost.

4. It Provides Phytochemicals

“The benefits of arugula for runners is mostly because of micronutrients, antioxidants and phytochemical properties,” Ansari says. Equally important to antioxidant, arugula provides phytochemicals and glucosinolates.

Glucosinolates are sulfur-containing substances, which the body breaks down into compounds that help reduce cancer risk and provide protective health properties, she adds.

5. Arugula Also Serves Up Nitrates

Beets might get all the nitrate glory, but arugula also contains this compound. In fact, one study reports that arugula has the highest nitrate content compared to other leafy greens. Although more research is needed, Ansari says, “Nitrates in leafy greens can potentially help lower blood pressure and Health & Injuries by increasing blood flow and enhancing exercise tolerance.” So, not only do you reap benefits of arugula for postrun recovery, but you may also gain some advantages in your performance.

Easy Ways to Add Arugula to Your Diet

In essence, rewarding your body with antioxidant-rich foods like arugula, will benefit you in the long run. But, you’ll want to combine this green with enough proteins, whole grains, and healthy fats to meet all of your energy needs.

Here are a few of Ansari’s favorite ways to spice up your plate with arugula:

• Nutrition - Weight Loss eggs improve athletic performance
• Add it to your avocado A Part of Hearst Digital Media olive oil Nutrition - Weight Loss
• to meet all of your energy needs
• Add arugula and spinach reduce cancer risk salad with parmesan or fennel, top with with lemon and olive oil dressing
• with parmesan or fennel, top with with lemon and olive oil dressing pasta or potato salad
• lower blood pressure