Arugula Benefits: An In-Depth Look at Its Health Enhancing Properties

Introduction

Arugula, also referred to as rocket, rucola, white pepper, roquette, or taramira, is a cruciferous vegetable that originated in the Mediterranean region. It is loved for its peppery flavour and proposed health benefits¹, and has gained more popularity in recent years.

Scientifically known as Eruca vesicaria, arugula belongs to the Brassicaceae veggie family, which also includes kale, cabbage, and broccoli¹. Arugula is a unique leafy green vegetable with small tender leaves that are mildly bitter, with a clear hint of pepper. Its delicate and crisp texture adds a special touch to dishes.

Arugula has been eaten for thousands of years and was an important part of early Roman diets. It was widely distributed across Italy, Greece, India, and North Africa¹. Today, people from all over the world savour arugula for both its taste and nutritional value.

Nutritional Profile of Arugula

Arugula may support good health because of its rich nutritional content. In this section, we’ll examine the various macronutrients, vitamins, and minerals found in arugula and their health benefits.

1. Macronutrients

Here are the various macronutrients found in arugula:

• Carbohydrates: Arugula is low in carbohydrates (3.65 g per 100 g)². It’s good for individuals following a low-carbohydrate diet or keeping an eye on blood sugar levels³. It also has fibre², which may help with good digestion and heart health.
• Proteins: Arugula does contain a small amount of protein (2.58 g per 100 g)². However, leafy greens aren’t usually a main source of protein in a balanced diet. To meet daily protein needs, consider adding other protein-rich foods like beans, lean meat, or dairy products to meals that include arugula⁴.
• Fats: Arugula contains very little fat², which makes it a healthy low-calorie choice for salads, sandwiches, and wraps. However, to help soak up certain nutrients like vitamins A and K, it could be a good idea to use a dressing with olive oil or to add other good fats like avocado to your arugula dishes⁵.

2. Vitamins and Minerals

Arugula contains a lot of vitamins and minerals that may give arugula its many health-boosting qualities.

• Vitamin A: Arugula is known to be rich in vitamin A, which may help keep eyes healthy, support a robust immune system, and promote overall healthy growth and reproduction of cells^6,7.
• Vitamin C: Arugula has a good amount of vitamin C⁶. This powerful antioxidant may aid the immune system by working on harmful free radicals. Vitamin C also helps make collagen, which supports skin and connective tissue⁸.
• Vitamin K: Arugula is rich in vitamin K⁶. This vitamin is vital for blood clotting and healthy bones⁹. By eating arugula, you may be able to meet your daily vitamin K needs.

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 strength²³. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Folate

Arugula also contains a healthy amount of folate (vitamin B9)^2,6. which may help in DNA synthesis, improving blood flow and reducing cardiovascular risks⁶. Folate is especially needed in periods of rapid growth like pregnancy, childhood, and teen years¹⁰.

4. Calcium

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 function⁶.

5. Potassium

This vital mineral found in arugula⁶ may help to maintain a healthy balance in body fluids, nerve function, and muscle contraction. Potassium-rich foods like arugula may lower blood pressure and help heart health¹¹.

6. Iron

Iron is critical for making haemoglobin, which carries 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; however, if you pair arugula with fruits or vegetables rich in vitamin C, iron absorption may be enhanced^2,8.

100 g of Raw Arugula Contains²:

• Water: 91.71 grams
• Calories: 25 kcal
• Protein: 2.58 grams
• Total Lipid (Fat): 0.66 grams
• Carbohydrates: 3.65 grams
• Dietary Fibre: 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 µg 
• Vitamin A: 2370 IU
• Vitamin K: 109 µg

Potential Health Benefits of Arugula

Arugula’s high nutrient content may contribute to a wide range of health benefits. It may help improve everything from bone strength to brain health. In this section, we will review some benefits of adding arugula to your diet.

1. May Help in Reducing Osteoporosis

This proposed benefit is due to the following:

• The Link Between Vitamin K and Bone Health: Arugula has high vitamin K content, which is vital for healthy bones. Vitamin K helps improve bone density by helping to make proteins needed for bone structure and function. Adequate vitamin K intake has been linked to a lower risk of osteoporosis and fractures in the ageing population⁹.
• The Role of Calcium in Strong Bones: Arugula also contains calcium, which is necessary for strong, healthy bones, along with potassium and magnesium⁶. Eating calcium-rich foods like arugula may help your body retain bone density and may help reduce the risk of osteoporosis and bone fractures.

2. May Help in Managing Diabetes

• Low Glycaemic Index: Arugula has a low glycaemic index, which means it’s less likely to cause spikes in blood sugar compared to high-glycaemic foods. A diet rich in low-glycaemic foods may help individuals with diabetes manage their blood sugar levels better and help reduce the chance of complications^12,13.
• Fibre and Blood Sugar Management: Arugula is also known to be rich in fibre². Fibre slows down how quickly the glucose enters the bloodstream, which in turn, helps keep blood sugar levels steady throughout the day. Eating fibre-rich foods like arugula may offer added benefits for people managing diabetes¹³.

3. May Help in Promoting Heart Health

• Reducing Blood Pressure: Being a good source of potassium, arugula may play a key role in managing blood pressure levels. Potassium helps manage the negative 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 disease¹⁴.
• Managing Cholesterol: The fibre in arugula also may aid heart health. It is said to bind with cholesterol in the gastrointestinal tract and remove it from the body. This helps reduce total and LDL cholesterol levels and lessens the risk of heart disease^2,13.

4. May Help Strengthen the Immune System

• Vitamin C and Strong Immunity: Arugula is a top source of vitamin C, which is critical for a strong immune system. Vitamin C helps create the white blood cells that help fight infections and diseases. Eating vitamin C-rich foods like arugula may help make the immune system stronger^6,8.
• Antioxidant Support: Being rich in antioxidants such as vitamins C and A, arugula helps protect your body from free radical damage and oxidative stress^7,8. This protection may lead to a stronger immune system, better equipped to fight off infections, inflammation, and disease.

5. May Help Support Cognitive Health

• Protecting the Brain: 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 leafy green vegetables every day may slow age-related cognitive decline¹⁵.
• Lowering Inflammation: Arugula’s powerful antioxidants also aid the body in fighting inflammation¹. Chronic inflammation can contribute to illnesses and cognitive decline. Including arugula in your regular diet may offer protection against age-related cognitive decline and conditions like Alzheimer’s¹⁶.

6. May Help Improve Vision

• Vitamin A and Eye Health: Arugula is rich in vitamin A^2,6, which 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^7,14.
• Antioxidant Effects on Vision: As a good source of lutein, arugula may help protect your eyes and keep your vision sharp. It blocks harmful UV light and may reduce age-related macular degeneration, which is a common cause of blindness and vision issues¹⁶.

Evidence of all the above-mentioned potential health benefits of arugula is continually being collected.

7. May Help in Lowering Cancer Risk

This potential health benefit is due to:

• The Presence of Antioxidants in Arugula: Arugula is rich in antioxidants, vitamin C, and carotenoids like lutein and zeaxanthin^6,16. These antioxidants help to protect your body from free radical damage. Free radicals are the unstable molecules that can lead to cell damage and may cause chronic diseases like cancer^7,8.
• The Role of Cruciferous Vegetables in Reducing the Occurrence of Cancer: Cruciferous vegetables, including arugula contain glucosinolates that break down into components like sulforaphane. Research shows that sulforaphane may be able to arrest the growth of cancer cells and lessen the formation of malignant tumours. 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 claim¹⁷.

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 intake²³. 

Dr. Rajeev Singh, BAMS

Comparing Arugula to Different Leafy Greens

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.

1. Arugula vs. Spinach

Both arugula and spinach are nutrient-packed greens with vitamins and minerals. Spinach has more iron, vitamin C, vitamin K, and magnesium compared to arugula^2,18. whereas arugula is high in nitrates and low in oxalates with a distinct peppery taste and a slightly lower calorie count^1,2.

2. Arugula vs. Kale

Kale is viewed by many as the most nutrient-dense leafy green out there, loaded with vitamins A, C, and K; fibre; iron; and calcium. Arugula has plenty of nutrients but is not as dense as kale^2,19. However, arugula’s peppery flavour makes it more versatile taste-wise.

3. Arugula vs. Romaine Lettuce

Compared to romaine lettuce, arugula has a richer peppery taste and has higher vitamin C and K content^2,20. Romaine lettuce is milder and crisper.

Adding More Arugula to Your Diet

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.

Recipes and Meal Ideas

• Salads: The distinct taste of arugula makes it a popular choice for salads¹. Mix it with other greens, veggies, fruits, nuts, seeds, and protein sources. This will create a flavourful salad that satisfies.
• Smoothies: Throw a handful of arugula into your favourite green smoothie recipe. This can add an extra dose of nutrients and flavour.
• Soups: Use arugula in a soup as a healthy and tasty ingredient. You could also use it to garnish your favourite soup. This will add texture and more complex flavours.
• Wraps and Sandwiches: Mix things up by using arugula instead of lettuce in wraps and sandwiches⁶. Its distinct taste can lift the flavours of your meal to a whole new level.
• Pasta and Grain Bowls: Stir arugula into pasta sauces, mix it with warm grains, or sprinkle it over a hot dish just before serving. This adds colour, taste, and nutrition. Arugula pesto can be another option⁶.

Tips for Selecting and Storing Arugula

• Picking Fresh, Good Quality Arugula: When choosing arugula, look for leaves that are fresh and green. They shouldn’t be wilting or turning yellow. Fresh arugula should be crisp to the touch and have a strong, peppery taste⁶.
• The Right Way to Store It: Keep arugula in a plastic bag in the fridge⁶. Make sure it’s dry to stop it from spoiling. It’s best eaten within a week of buying for freshness and full flavour.

Risks and Precautions

As a general rule, arugula is safe and nutritious for most people; however, always discuss with your healthcare professional before adding it to your diet. Here are a few precautions worth noting before you start using arugula in your diet.

• Identifying Allergies: Allergies to arugula aren’t common. But they have been noted, especially in people with pollen allergies²¹. If you think you’re allergic to arugula, talk to your healthcare provider. They can give you guidance and arrange any necessary tests.
• Potential Side Effects: Although arugula is known to be low in oxalates²², if 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 medication⁹.
• Those on Certain Medicines: If you are taking blood-thinning medicine like warfarin (Coumadin), try to keep your daily vitamin K intake steady⁹. Talk to your healthcare provider before making major changes to how much arugula you consume.

Also Read: 8 Health Benefits Of Eating Celery

Conclusion

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 manage 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.

Frequently Asked Questions (FAQs)

References

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2. Arugula, Raw [Internet]. US Department of Agriculture; 2019. Available from: https://fdc.nal.usda.gov/food-details/169387/nutrients
3. Hetta MH, Owis AI, Haddad PS, Eid HM. The Fatty acid-rich Fraction of Eruca Sativa (rocket salad) Leaf Extract Exerts Antidiabetic Effects in Cultured Skeletal muscle, Adipocytes and Liver Cells. Pharmaceutical Biology [Internet]. 2017 Jan 1;55(1):810–8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6130626/
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8. National Institutes of Health, Office of Dietary Supplements. Vitamin C: fact sheet for health professionals [Internet]. Bethesda (MD): National Institutes of Health; Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
9. Office of Dietary Supplements – Vitamin K [Internet]. Nih.gov. 2017. Available from: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
10. Folic Acid in Diet [Internet]. MedlinePlus. 2016. Available from: https://medlineplus.gov/ency/article/002408.htm
11. Office of Dietary Supplements – Potassium [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
12. Cruciferous Vegetables and Cancer Prevention [Internet]. National Cancer Institute. Available from: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
13. Dietary Fiber [Internet]. Better Health Channel. 2023. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/dietary-fibre
14. Shubha K, Mukherjee A, Koley T, Tamta M. Arugula (Eruca Vesicaria subsp. Sativa (Miller) Thell.): a Healthy Leafy Vegetable an Analytical Study on status, Prospects and Challenges of Farmers’ Producer Companies View Project Simulating Production Potential of Rice and Wheat under Changing Climate over Bihar View Project. 2019; Available from: https://www.researchgate.net/publication/337592972_Arugula_Eruca_vesicaria_subsp_sativa_Miller_Thell_A_healthy_leafy_vegetable
15. Leafy Greens Linked with Slower age-related Cognitive Decline [Internet]. National Institute on Aging. 2018. Available from: https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline
16. Buscemi S, Corleo D, Di Pace F, Petroni M, Satriano A, Marchesini G. The Effect of Lutein on Eye and Extra-Eye Health. Nutrients [Internet]. 2018;10(9):1321. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6164534/
17. Connolly EL, Sim M, Travica N, Marx W, Beasy G, Lynch GS, et al. Glucosinolates from Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence. Frontiers in Pharmacology [Internet]. 2021;12. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8575925/
18. Spinach, Raw [Internet]. US. 2019. Available from: https://fdc.nal.usda.gov/food-details/168462/nutrients
19. Kale, Raw [Internet]. US Department of Agriculture. 2019. Available from: https://fdc.nal.usda.gov/food-details/323505/nutrients
20. Lettuce, Cos or romaine, Raw [Internet]. US Department of Agriculture. 2019. Available from: https://fdc.nal.usda.gov/food-details/169247/nutrients
21. Arugula Allergy [Internet]. American Academy of Allergy, Asthma, and Immunology. 2024. Available from: https://www.aaaai.org/allergist-resources/ask-the-expert/answers/2024/arugula
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