Arugula Benefits: An In-Depth Look at Its Health Enhancing Properties
By Dr. Nayana Shetty +2 more
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By Dr. Nayana Shetty +2 more
Table of Contents
Arugula is also referred to as rocket, rucola, white pepper, roquette, or taramira. It is a cruciferous veggie. Originating from the Mediterranean, it’s loved for its peppery flavor and proposed health perks. Over recent years, its popularity has risen.
\Scientifically known as Eruca vesicaria, Arugula is part of the cruciferous Brassicaceae veggie family. Close relatives include kale, cabbage, and broccoli. It’s recognized for its tiny soft leaves and a strong, peppery kick.
Arugula is a standout green because of how it tastes. The small tender leaves are mildly bitter, with a clear hint of pepper adding a special touch to dishes. The texture is both delicate and crisp, making it a delight to enjoy.
Arugula has been eaten for thousands of years. Born in the Mediterranean region, it was a big part of early Roman diets and was much-loved in Italy, Greece, and North Africa. These days, people from all over the world savor arugula for its taste and nutrients.
The way arugula is proposed to promote good health is based on its great nutritional makeup. In this part, we’ll examine the various macronutrients, vitamins, and minerals found in arugula and how they bring health benefits.
Here are the various macronutrients found to be present in arugula:
Did you know?
Arugula is loaded with lots of vitamins and minerals. It’s these that potentially give arugula so many potential health-boosting qualities.
Arugula has folate (vitamin B9). This nutrient helps DNA synthesis. Folates are especially needed in periods of rapid growth like pregnancy, childhood, or the teen years.
Calcium is crucial for building and keeping bones strong. Arugula provides a plant-based source of calcium that may help back up bone structure and function.
This vital mineral is found in arugula. It may help to maintain a healthy balance of body fluids, nerve function, and muscle contraction. Eating potassium-rich foods like arugula might lower blood pressure and help heart health.
Iron is critical for making hemoglobin, which takes oxygen from the lungs to cells throughout the body. Arugula has non-heme iron, which isn’t generally absorbed as well as heme iron from animal sources. But if you pair arugula with fruit or vegetables rich in vitamin C, iron absorption may be enhanced.
Below is a table showing what 100 grams of raw arugula contains**:
Nutrient | Value |
Water | 91.71 grams |
Calories | 25 kcal |
Protein | 2.58 grams |
Total lipid (fat) | 0.66 grams |
Carbohydrates | 3.65 grams |
Dietary Fiber | 1.6 grams |
Calcium | 160 mg |
Iron | 1.46 mg |
Magnesium | 47 mg |
Phosphorus | 52 mg |
Potassium | 369 mg |
Sodium | 27 mg |
Zinc | 0.47 mg |
Copper | 0.08 mg |
Manganese | 0.32 mg |
Vitamin C | 15 mg |
Folate (B9) | 97 mcg |
Vitamin A | 2373 IU |
Vitamin K | 108.6 µg |
As far as I know, arugula is a significant source of vitamin K, providing 20 percent of the daily recommended dietary need. Vitamin K is vital for normal blood clotting, improving calcium absorption, and reducing calcium loss through urine. So, never think twice before including arugula in your diet as it supports and maintains bone strength.
Dr. Siddharth Gupta, B.A.M.S, M.D
Arugula’s high nutrient content may contribute to a wide range of health benefits. They may improve everything from bone strength to brain health. In this part, we review some noticeable benefits of adding arugula to your diet.
This potential health benefit is due to the following:
Arugula is loaded with antioxidants, vitamin C, and carotenoids like lutein and zeaxanthin. These antioxidants help to protect your body from free radical damage. These unstable molecules can lead to cell damage and contribute to chronic diseases like cancer.
Being a cruciferous vegetable, arugula has glucosinolates. These are sulfur-filled compounds which break down into isothiocyanates. These include sulforaphane. Research shows that sulforaphane can halt the growth of cancer cells and lessen the formation of malignant tumors. By consuming arugula and other cruciferous veggies often, you may lower your risk of developing different kinds of cancer. However, more research is required to confirm the claim.
This proposed benefit is due to the following:
As we have said, arugula is full of vitamin K, which is proposed to be vital to keep bones healthy. Vitamin K boosts bone density by helping to make proteins needed for bone structure and function. A good intake of vitamin K has been linked to a lower risk of getting osteoporosis and fractures as we get older.
Arugula also has calcium. This crucial element is needed for making and maintaining strong, healthy bones. Eating calcium-rich foods like arugula may help your body keep bone mass. This then reduces the risk of osteoporosis and bone fractures.
Arugula has a low glycemic index. This means it’s less likely to cause spikes in blood sugar compared to high-glycemic foods. A diet rich in low-glycemic foods may help people with diabetes manage their blood sugar levels better and lessen the chance of complications.
The fiber in arugula also may aid in controlling blood sugar levels. Fiber slows the absorption of glucose into the bloodstream. This helps to keep blood sugar levels steady throughout the day. Eating fiber-filled foods like arugula may offer added benefits for people managing diabetes.
Being a good source of potassium, arugula may play a key role in controlling blood pressure levels. Potassium works against the bad effects of sodium and helps support healthy nerve and muscle function. Including potassium-rich foods like arugula in your diet may help lower your risk of heart disease by keeping blood pressure levels healthy.
The fiber in arugula also may aid heart health. It is proposed to bind with cholesterol in the gastrointestinal tract and remove it from the body. This reduces total and LDL cholesterol levels and lessens the risk of heart disease.
Arugula is a top source of vitamin C, which is critical to a strong immune system. Vitamin C helps make white blood cells, which fight infections and diseases. Eating vitamin C-rich foods like arugula may help build up a powerful immune system.
Being rich in antioxidants, arugula helps protect your body from free radical damage and oxidative stress. This protection may lead to a stronger immune system, better equipped to fight off infections, inflammation, and disease.
Arugula’s high folate, nitrate, and antioxidant content may boost brain health and cognitive function. One study published in the Neurology journal found that eating just one cup of leafy greens each day may slow cognitive decline tied to aging.
Arugula’s powerful antioxidants also aid the body in fighting inflammation. Chronic inflammation can contribute to illnesses and cognitive decline. Including arugula in your regular diet may offer protection against age-related cognitive decline and brain-attacking conditions. That could include Alzheimer’s and Parkinson’s diseases.
Arugula is rich in provitamin A carotenoids. These may contribute to healthy vision and overall eye health. Vitamin A also may aid the immune system and keep the kidneys, lungs, and heart working well.
As a good source of lutein, arugula may protect your eyes and keep your vision sharp. It blocks harmful UV light and might prevent age-related macular degeneration. Macular degeneration is a common cause of blindness and vision issues.
Evidence of all these above-mentioned potential health benefits of arugula is continually being collected. Some studies have been conducted showing these benefits while more probing is required
Studies show that arugula provides vitamin C, which may reduce the risk of heart disease and cancer, boost the immune system, and act as an antioxidant against harmful free radicals. A one-cup serving of arugula offers 4 percent of the daily recommended vitamin C dietary intake.
Dr. Rajeev Singh, BAMS
So how does arugula measure up to other popular leafy greens like spinach, kale, or romaine lettuce? Let’s compare the differences and similarities in their nutritional make-up.
Both arugula and spinach are nutrient-packed greens with vitamins and minerals spinach has more iron than arugula, plus more vitamin C, vitamin K, and magnesium. Whereas arugula has a distinct peppery kick and is slightly lower in calories.
Kale is viewed by many as the most nutrient-dense leafy green out there, loaded with vitamins A, C, and K, fiber, iron, and calcium. Arugula still has plenty of nutrients but is not as dense as is kale. However, arugula’s peppery flavor makes it more versatile taste-wise. It adds something special to many different dishes.
Compared to romaine lettuce, arugula has a richer peppery kick and has higher vitamin A, C, and K content. Romaine lettuce is milder and crisper.
Below is a table comparing nutritional differences among arugula, spinach, kale, and romaine lettuce:
Green | Vitamin A | Vitamin C | Vitamin K | Iron | Calcium |
Arugula | High | Moderate | High | Low | Moderate |
Spinach | High | High | High | High | High |
Kale | Very high | Very high | Very high | High | Moderate |
Romaine Lettuce | Moderate | Low | Moderate | Low | Low |
With such a unique taste and many potential health benefits, you can use arugula in many meals. Here are some options and tips to include more arugula in your diet.
When selecting arugula, look for leaves that are bright green. They shouldn’t be wilting or turning yellow. Fresh arugula should be crisp to the touch and have a strong, peppery taste.
Keep arugula in a plastic bag in the fridge. Make sure it’s dry to stop it from spoiling. It’s best eaten within a week of buying for freshness and full flavor.
Here are some creative ideas to add Arugula to your meals**:
Meal Idea | Description |
Salads | Combine with other greens, veggies, fruits, nuts, seeds, and protein |
Smoothies | Add a handful to your favorite green smoothie recipe |
Soups | Use as a nutritious ingredient in soups or as garnish |
Wraps & Sandwiches | Replace lettuce for added nutrition and flavor |
Pastas & Grain Bowls | Mix into pasta sauces or grain bowls for a nutrient kick |
As a general rule, arugula is safe and nutritious for most people. But there are a few precautions worth noting also always run it by your health care professional before adding it to your diet.
Allergies to arugula aren’t common. But they have been noted, especially in people with pollen allergies. If you think you’re allergic to arugula, talk to your healthcare provider. They can give you guidance and arrange any necessary tests.
Even though arugula is low in oxalates you have had kidney stones or follow a low-oxalate diet, be careful when consuming huge amounts of arugula. Also, if you’re taking blood-thinning medications, keep an eye on your vitamin K intake. This is because vitamin K can hinder the effect of the medication.
If you are taking blood-thinning medicine like warfarin (Coumadin), try to keep your daily vitamin K intake steady. Talk to your healthcare provider before making large changes to how much arugula you consume.
The table below summarizes potential risks and precautions linked to arugula consumption**:
Risk or Precaution | Details |
Allergies | Symptoms might occur in people with pollen allergies |
Adverse Effects | Watch out for kidney stones, vitamin K interference with blood thinners |
Be cautious | When on blood thinner intake, discuss any concerns with a healthcare provider |
Not only is arugula a tasty and versatile leafy green, but it also brings an array of potential benefits for our health. Bursting with crucial nutrients including vitamins A, C, and K, it may help lower your risk of various chronic diseases. Plus, it may support the strength of your bones, and help control diabetes. Incorporating arugula into your regular diet is an excellent way to enjoy its unique taste and benefit from its array of proposed health perks.
Absolutely, you can enjoy arugula as part of a varied, balanced daily diet. Arugula is low in calories but nutrient-rich. This makes it a healthy choice for daily meals. Only consult with your healthcare provider if you are on blood thinners or have previously suffered from kidney stones.
While arugula and spinach are both leafy greens, arugula has a very clear peppery kick. Spinach has a softer flavor and has more iron than arugula.
Seeing as arugula is rich in nutrients and packed with potential health-promoting compounds, indeed it can be seen as a superfood.
Arugula could lead to an allergic reaction in a small number of people. Plus, it could interact with certain medications like blood thinners. If you have concerns or experience bad effects after eating arugula, talk to your healthcare provider.
You can enjoy arugula both raw and cooked. Eaten raw in salads or as a topping, it keeps its nutrients and offers a crisp texture and peppery flavor and when it is cooked the flavor becomes milder and the texture softens slightly.
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