Arugula:18 Health Benefits, Nutrition and How to Eat it

If you’re on a quest to elevate your health and wellness, the humble arugula leaf should be a staple in your diet. Arugula, also known as rocket or rucola, isn’t just a flavorful addition to your plate; it’s a nutritional powerhouse with impressive health benefits. From its ability to support heart health to its potent anti-inflammatory properties, the versatility of arugula is truly astounding. In this article, we’ll explore 18 amazing health benefits of arugula with its potential side effects. In addition, we will also discuss the best ways to incorporate it into your daily routine.

What Is Arugula?

Arugula (Eruca vesicaria) is a leafy green vegetable belonging to the Brassicaceae family, which also includes nutritional stars like broccoli, kale, and cabbage. With its distinctive peppery, slightly bitter flavor profile, arugula stands apart from milder salad greens.

Native to the Mediterranean region, arugula has been cultivated since Roman times, when it was not only valued for its culinary uses but also prized for its medicinal properties and even considered an aphrodisiac. Ancient texts suggest the Romans used arugula seeds to make oils and the leaves in various remedies.

Today, this versatile green is grown worldwide and goes by several names:

• Rocket or garden rocket (UK and many Commonwealth countries)
• Rucola (Italy)
• Roquette (France)
• Jarjeer (Middle Eastern countries)
• Rugula or rucula (some parts of Europe)

Arugula features deeply lobed, dark green leaves that grow in a rosette pattern. The plant is quick to grow, often ready to harvest just 40 days after planting, making it popular among home gardeners. Its fast growth cycle and ability to regrow after harvesting (cut-and-come-again) make it an economical and sustainable crop.

Beyond its distinctive taste, which adds complexity to dishes, arugula boasts impressive nutritional credentials.

Nutritional Profile of Arugula

Here is the nutritional profile of arugula in a table format:

Key Highlights of Arugula’s Nutritional Profile:

• Extremely low in calories, with only 5 calories per 1 cup serving.
• Very low in fat, carbohydrates, and sugars.
• Good source of dietary fiber, with 0.6 g per serving.
• High in vitamin A, providing 475 IU per serving.
• Contains notable amounts of vitamin C, calcium, and potassium.
• Provides a small amount of protein, at 0.6 g per serving.
• Rich in folate, a vital nutrient for cell growth and development.

Arugula is known for its peppery, slightly bitter flavor and is widely recognized as a nutrient-dense leafy green. Its low-calorie, high-nutrient profile makes it an excellent addition to salads, sandwiches, and a variety of other dishes.

18 Amazing Health Benefits of Arugula

Here’s a detailed look at 18 ways this leafy green can enhance your health:

1. Supports Bone Health

Arugula is exceptionally rich in vitamin K, providing about 90% of the daily recommended value in just 2 cups. Vitamin K plays a crucial role in bone metabolism and helps the body efficiently use calcium to build bone tissue.

Research indicates that adequate vitamin K intake is associated with higher bone density and reduced risk of fractures. The calcium content in arugula (higher than in many other leafy greens) further supports bone health. This makes it particularly valuable for those at risk of osteoporosis.

Plus, Regular consumption of vitamin K-rich foods like arugula may help maintain bone strength throughout aging.

2. Provides Anti-Cancer Properties

Like other cruciferous vegetables, arugula contains glucosinolates that break down into isothiocyanates when the leaves are chopped, chewed, or digested. These compounds have been extensively studied for their potential cancer-fighting properties.

Erucin and sulforaphane, two isothiocyanates found in arugula, have demonstrated the ability to inhibit the growth of cancer cells in laboratory studies. They work through multiple mechanisms, including:

• Neutralizing carcinogens
• Reducing inflammation
• Supporting cellular detoxification processes
• Inducing apoptosis (programmed cell death) in damaged cells

Epidemiological research consistently shows that higher consumption of cruciferous vegetables correlates with reduced cancer risk, particularly for lung, colorectal, stomach, and prostate cancers.

3. Improves Heart Health

Several nutrients in arugula contribute to cardiovascular health. Its nitrate content helps promote the production of nitric oxide, which relaxes blood vessels and potentially lowers blood pressure.

The alpha-linolenic acid (ALA), an omega-3 fatty acid found in arugula, has anti-inflammatory properties that may reduce cardiovascular disease risk. Studies have shown that diets rich in leafy greens like arugula are associated with reduced incidence of heart disease and stroke.

Additionally, arugula contains antioxidants that help prevent the oxidation of cholesterol. This is a process implicated in atherosclerosis and heart disease development.

4. Enhances Eye Health

Arugula is rich in carotenoids like lutein and zeaxanthin, which accumulate in the retina and help filter harmful blue light that can damage eye tissues. Regular consumption of these compounds can help reduce the risk of age-related macular degeneration and cataracts.

The vitamin A content in arugula also supports overall eye health and vision, particularly in low-light conditions. For those concerned about preserving their vision as they age, incorporating arugula into the diet may provide protective benefits.

5. Supports Healthy Pregnancy

The folate (vitamin B9) content in arugula makes it a valuable food during pregnancy. Folate plays a critical role in DNA synthesis and cell division, processes that occur rapidly during fetal development. Adequate folate intake is especially important during early pregnancy to prevent neural tube defects.

Additionally, arugula provides iron, which helps prevent anemia—a common concern during pregnancy. Its calcium content supports the development of the baby’s skeletal system while helping maintain the mother’s bone density.

6. Boosts Immune Function

The vitamin C in arugula supports immune function by promoting the production and activity of white blood cells. Its antioxidant properties also help protect immune cells from damage caused by free radicals.

Plus, Arugula’s sulfur-containing compounds may enhance the body’s detoxification pathways, reducing the burden of environmental toxins. Regular consumption may help the body maintain resilience against common infections and illnesses.

7. Provides Anti-Inflammatory Effects

Chronic inflammation underlies many modern diseases, including heart disease, diabetes, and certain cancers. Arugula contains various anti-inflammatory compounds, including flavonoids like kaempferol and quercetin, that help modulate inflammatory responses in the body.

The omega-3 fatty acids in arugula, though present in modest amounts, also contribute to its anti-inflammatory properties. For those dealing with inflammatory conditions like arthritis, arugula may complement medical treatments.

8. Supports Digestive Health

The fiber content in arugula can help promote regular bowel movements and feed beneficial gut bacteria. Prebiotics from fiber help maintain a healthy gut microbiome, which influences everything from digestion to immune function and even mood.

Plus, Arugula’s bitter compounds stimulate digestive secretions, potentially enhancing nutrient absorption and preventing digestive discomfort. Some traditional medicine systems have long used bitter greens like arugula to support digestive wellness.

9. Helps Weight Management

For those monitoring their weight, arugula offers significant nutritional value with minimal calories. Its fiber content promotes satiety, helping you feel fuller longer after meals. The water content of fresh arugula (about 92%) also contributes to its filling nature without adding calories.

Incorporating voluminous, nutrient-dense foods like arugula can also help reduce overall calorie intake. This can ensure nutritional needs are met—a key factor in sustainable weight management.

10. Balances Blood Sugar Levels

The fiber in arugula slows the absorption of carbohydrates, helping prevent rapid spikes in blood sugar after meals. This makes it an excellent addition to the diet for those managing diabetes or insulin resistance.

Some research suggests that certain compounds in cruciferous vegetables may improve insulin sensitivity, enhancing the body’s ability to regulate blood glucose effectively. Including arugula as part of a balanced meal may help maintain steadier blood sugar levels throughout the day.

11. Promotes Skin Health

The vitamin A and antioxidants in arugula support skin health by protecting cells from oxidative damage caused by UV radiation and environmental pollutants. These compounds may help slow skin aging processes and maintain skin elasticity.

Vitamin C, also abundant in arugula, is essential for collagen production—the protein that gives skin its structure and firmness. In addition, regular consumption of vitamin C-rich foods is associated with fewer wrinkles and overall better skin appearance in aging studies.

12. Detoxifies the Body

The glucosinolates in arugula support the body’s natural detoxification pathways, particularly in the liver. When converted to isothiocyanates, these compounds activate phase II detoxification enzymes. This can help neutralize and eliminate potentially harmful substances.

This detoxification support may also help the body process environmental toxins, medications, and metabolic waste products more efficiently. While “detox” has become a buzzword in health circles, arugula provides scientifically supported detoxification benefits through these biochemical pathways.

13. Supports Brain Health

The vitamin K in arugula not only benefits bones but also supports brain health. Research has found associations between higher vitamin K intake and better cognitive function in older adults. It may help limit neuronal damage in the brain and has been studied in relation to Alzheimer’s prevention.

Arugula’s antioxidants protect brain cells from oxidative stress, a factor in age-related cognitive decline. The folate content also supports brain health, as folate deficiency has been linked to higher risks of depression and cognitive impairment.

14. Improves Athletic Performance

The nitrates in arugula and other leafy greens have gained attention in sports nutrition for their ability to enhance exercise performance. These compounds convert to nitric oxide in the body. This can help improve blood flow and oxygen delivery to muscles during exercise.

Research has shown that nitrate consumption may reduce the oxygen cost of exercise, potentially improving endurance and performance. Some studies have demonstrated that consuming arugula before exercise can extend time to exhaustion during high-intensity activities.

15. Alkalizes the Body

Although the concept of “alkalizing foods” is sometimes oversimplified in popular health discussions, arugula does have a net alkalizing effect on the body after metabolism. This may help balance the acid-forming tendency of many modern dietary staples like grains, cheese, and meat.

Maintaining an appropriate acid-alkaline balance helps reduce the need for calcium to be released from bones to buffer acidity. It may also create less favorable conditions for certain chronic diseases that thrive in more acidic environments.

16. Supports Liver Function

The liver is the body’s primary detoxification organ, and arugula contains compounds that support its function. The sulforaphane and erucin in arugula activate Nrf2, a protein that regulates the expression of antioxidant proteins. It can protect against oxidative damage and enhance the liver’s detoxification capabilities.

Plus, Regular consumption of arugula can help improve liver enzyme profiles and may help protect against liver damage from various sources, including alcohol and environmental toxins.

17. Enhances Mental Well-being

Emerging research suggests that the folate in leafy greens like arugula plays a role in mood regulation and mental health. Folate is necessary for the production of serotonin, dopamine, and norepinephrine—neurotransmitters that regulate mood, motivation, and cognitive function.

Studies have found associations between low folate levels and increased risk of depression. Adequate folate intake from foods like arugula may complement other approaches to maintaining mental well-being and emotional balance.

18. Improves Sleep Quality

The magnesium content in arugula may contribute to better sleep quality. Magnesium helps activate the parasympathetic nervous system responsible for relaxation. It also plays a role in regulating melatonin, the hormone that guides sleep-wake cycles.

Magnesium deficiency has been linked to insomnia and poor sleep quality. Including magnesium-rich foods like arugula in the evening meal might support more restful sleep.

Potential Side Effects and Precautions

While arugula is generally safe and beneficial for most people, there are some considerations to keep in mind:

1. Oxalate Content

Like many leafy greens, arugula contains oxalates, though in lower amounts than spinach or kale. These compounds can bind to calcium and contribute to kidney stone formation in susceptible individuals. Those with a history of calcium oxalate kidney stones may need to moderate their consumption of arugula and other high-oxalate foods.

2. Blood Thinning Medications

Arugula’s high vitamin K content may interact with blood-thinning medications like warfarin (Coumadin). Vitamin K helps blood clot, potentially counteracting the effects of these medications.

If you’re taking blood thinners, it’s important to maintain a consistent vitamin K intake. Make sure to consult your healthcare provider about incorporating arugula into your diet.

3. Thyroid Concerns

As a cruciferous vegetable, arugula contains goitrogens, compounds that can interfere with thyroid function by inhibiting iodine uptake. For most people, this isn’t problematic, especially when arugula is consumed in typical amounts as part of a varied diet.

However, those with existing thyroid conditions might need to be more cautious. Cooking reduces goitrogen content, so lightly sautéed arugula may be preferable for those with thyroid concerns.

4. Pesticide Exposure

Like other leafy greens, arugula can potentially carry pesticide residues if conventionally grown. According to the Environmental Working Group, leafy greens often appear on the “Dirty Dozen” list of produce with the highest pesticide residues. Choosing organic arugula when possible or thoroughly washing conventional arugula can help reduce exposure.

5. Digestive Discomfort

The fiber content and bitter compounds in arugula may cause digestive discomfort in some individuals, particularly those with sensitive digestive systems. You should start with small amounts and gradually increase consumption to minimize these effects.

Who Should Avoid Arugula?

While arugula is generally safe for most people, there are a few individuals who may need to limit or avoid its consumption:

• Individuals with kidney stones: Arugula is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
• People with digestive issues: The high fiber content in arugula may exacerbate symptoms for those with certain gastrointestinal conditions, such as irritable bowel syndrome (IBS) or Crohn’s disease.
• Those taking blood-thinning medications: Arugula is high in vitamin K, which can interact with anticoagulant drugs and affect blood clotting.
• Infants and young children: Arugula may not be suitable for infants and young children due to its potential to cause digestive discomfort or allergic reactions.

Best Ways to Eat Arugula at Home

One of arugula’s greatest strengths is its versatility in the kitchen. Here are various ways to incorporate this nutritious green into your diet:

1. Fresh in Salads

The most popular way to enjoy arugula is fresh in salads. Its peppery flavor pairs beautifully with:

• Sweet elements like fruits, honey, or balsamic vinegar
• Rich foods like cheese, nuts, or avocado
• Acidic ingredients like tomatoes or citrus
• Protein sources like grilled chicken, fish, or beans

Try this simple arugula salad with a balanced flavor profile:

• 4 cups fresh arugula
• 1/4 cup thinly sliced red onion
• 1/2 cup sliced strawberries
• 1/4 cup crumbled goat cheese
• 2 tablespoons toasted pine nuts
• Dressing: 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon honey, salt, and pepper to taste

2. Wilted or Sautéed

Arugula wilts quickly when exposed to heat, making it perfect for last-minute additions to hot dishes:

• Toss fresh arugula into hot pasta right before serving
• Add to a pan of scrambled eggs just before they finish cooking
• Stir into hot soups or stews just before serving
• Briefly sauté with olive oil and garlic as a side dish

Cooking arugula mellows its peppery bite while maintaining most of its nutritional value.

3. In Sandwiches and Wraps

Use arugula instead of lettuce in sandwiches and wraps for a flavor upgrade:

• Layer with turkey, avocado, and mustard on whole-grain bread
• Add to grilled vegetable wraps with hummus
• Incorporate into breakfast sandwiches with eggs and cheese
• Use in place of basil in caprese sandwiches

4. As a Pizza Topping

Add fresh arugula to pizza after it comes out of the oven:

• The residual heat will slightly wilt the leaves
• The peppery flavor complements the richness of the cheese and sauce
• Particularly delicious on white pizzas with ricotta or cream-based sauces
• Try drizzling with a little olive oil and lemon juice before serving

5. In Smoothies

For those who enjoy greens in smoothies, arugula adds nutritional value with a milder flavor than kale:

• Combine with sweet fruits like mango, pineapple, or banana to balance the peppery notes
• Add a handful to green smoothies with spinach or kale for nutritional diversity
• Start with smaller amounts (about 1 cup) until you adjust to the flavor

6. In Pesto

Arugula makes a flavorful alternative to basil in pesto:

• Blend 2 cups of arugula, 1/3 cup of pine nuts, 2 garlic cloves, 1/2 cup of grated Parmesan, and 1/2 cup of olive oil
• Use on pasta, as a sandwich spread, or as a dip
• Freeze in ice cube trays for convenient portions

7. As a Garnish

The distinctive appearance and flavor of arugula make it an excellent garnish:

• Top soups, particularly those with creamy or tomato bases
• Garnish grilled meats or fish
• Add to deviled eggs or canapés
• Sprinkle over flatbreads or focaccia

8. In Grain Bowls

Add fresh or lightly wilted arugula to grain bowls for nutrition and flavor:

• Combine with quinoa or farro as a base
• Add roasted vegetables, legumes, and a flavorful dressing
• The peppery notes complement earthy grains and sweet roasted vegetables

Here are 5 delicious arugula recipes that showcase the peppery punch of this versatile leafy green:

1. Arugula Salad with Balsamic Vinaigrette:
   • Toss together baby arugula, cherry tomatoes, shaved Parmesan, and toasted pine nuts.
   • Drizzle with a simple balsamic vinaigrette made with olive oil, balsamic vinegar, Dijon mustard, and a touch of honey.
2. Arugula and Prosciutto Pizza:
   • Spread a thin layer of tomato sauce on a pizza crust, then top with shredded mozzarella cheese.
   • After baking, top the hot pizza with a generous handful of fresh arugula and slices of prosciutto.
   • The peppery arugula pairs beautifully with the salty prosciutto.
3. Arugula Pesto Pasta:
   • Blend together arugula, pine nuts, garlic, Parmesan, and olive oil to make a flavorful pesto.
   • Toss the arugula pesto with your favorite cooked pasta, such as linguine or penne.
   • Garnish with additional Parmesan and a sprinkle of red pepper flakes.
4. Arugula and Watermelon Salad:
   • Combine cubed watermelon, crumbled feta cheese, and baby arugula in a bowl.
   • Dress the salad with a simple vinaigrette made with olive oil, lime juice, and a touch of honey.
   • The sweet watermelon and salty feta provide a delightful contrast to the peppery arugula.
5. Arugula and Egg Breakfast Sandwich:
   • Toast an English muffin or bagel, then layer it with a fried or poached egg.
   • Top the egg with a generous handful of fresh arugula and a drizzle of hot sauce or a sprinkle of cayenne pepper.
   • The peppery arugula adds a refreshing crunch to this satisfying breakfast sandwich.

These recipes showcase the versatility of arugula, allowing you to enjoy its bold, peppery flavor in a variety of delicious and nutritious dishes.

How Much Arugula Can You Eat in a Day?

There is no specific daily recommended amount for arugula, as it can vary depending on individual dietary needs and preferences. However, here are some general guidelines:

• For most healthy adults, consuming 1-2 cups of raw arugula per day is considered safe and beneficial.
• Those looking to increase their vegetable intake can aim for 2-3 cups of arugula per day as part of a balanced diet.
• Individuals with certain medical conditions, such as kidney stones or digestive issues, may need to limit their arugula intake to 1 cup or less per day.

The Best Time to Eat Arugula

Arugula can be enjoyed at any time of the day as part of a healthy, balanced diet. However, some optimal times to incorporate arugula include:

• Breakfast: Add arugula to omelets, frittatas, or breakfast sandwiches.
• Lunch: Use arugula as the base for salads or include it in wraps and sandwiches.
• Dinner: Sauté arugula and add it to pasta dishes, pizzas, or as a side dish.

FAQs

1. Is arugula the same as rocket?

Yes, arugula and rocket are the same plant. The term “rocket” is more commonly used in the UK, Australia, and New Zealand, while “arugula” is the preferred term in the United States. Both refer to Eruca vesicaria.

2. Why is arugula so bitter?

Arugula’s characteristic peppery, slightly bitter flavor comes from its glucosinolates—sulfur-containing compounds that also provide many of its health benefits. The intensity increases as the plant matures and in warmer growing conditions.

3. Is arugula healthier than spinach?

Both are extremely nutritious but with different nutrient profiles. Arugula contains more calcium and vitamin K than spinach, while spinach offers more iron and magnesium. Arugula has fewer oxalates than spinach, which may make its minerals more bioavailable.

4. Can I eat arugula every day?

Yes, arugula can be eaten daily as part of a varied diet. Its diverse nutrient profile makes it a healthy daily addition for most people. However, those with thyroid issues, on blood thinners, or with oxalate sensitivity may need to moderate consumption.

5. Does arugula need to be organic?

While not essential, choosing organic arugula may reduce exposure to pesticides. Leafy greens can carry pesticide residues, so if you’re concerned about chemical exposure, organic is preferable. Always wash arugula thoroughly, regardless of how it was grown.

6. Is wild arugula different from regular arugula?

Yes, wild arugula (Diplotaxis tenuifolia) has more deeply serrated leaves and a more intense, peppery flavor than common arugula (Eruca vesicaria). Both offer similar nutritional benefits, though wild varieties may contain higher levels of certain beneficial compounds.

7. Is arugula safe during pregnancy?

Yes, arugula is generally considered safe and beneficial during pregnancy due to its folate, calcium, and iron content. However, pregnant women should ensure all produce is thoroughly washed to reduce the risk of foodborne illness.

8. Does cooking arugula destroy nutrients?

Light cooking (brief wilting or sautéing) causes minimal nutrient loss and may enhance the availability of some compounds. However, vitamin C is heat-sensitive and diminishes with cooking. For maximum nutritional benefit, include both raw and lightly cooked arugula in your diet.