Key takeaways
- Arugula is a nutrient-dense, low-calorie leafy green that provides calcium, potassium, folate, and vitamins A, C, and K.
- Research links cruciferous vegetables like arugula with a lower risk of some cancers, but more studies are needed to confirm arugula’s effects.
- Wash fresh arugula before eating, and talk with a healthcare professional if you take blood thinners, because arugula contains vitamin K.
Arugula is a peppery, distinctive-tasting green that originated in the Mediterranean region. It’s also known as rucola, salad rocket, and Italian cress.
Arugula is a member of the Brassica, or Cruciferous, family. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli.
This article explains the potential health benefits of arugula and offers some tips for including it in your diet.
What nutrients does arugula contain?
This delicious green is a nutrient-dense food high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat. It contains several vital nutrients, including:
- Calcium:Calcium helps your blood to clot. It’s also necessary for bone health, tooth health, muscle function, and nerve function.
- Potassium:This mineral and electrolyte affects heart and nerve function and helps your muscles contract. Potassium helps to reduce the negative effects of sodium, and so may be beneficial for people with high blood pressure.
- Folate:This B vitamin helps support the production of DNA and other genetic material. It’s particularly important for people who are pregnant or planning to become pregnant. Folate deficiency in pregnant people may lead to spina bifida, a neural tube defect.
- Vitamin C:Vitamin C is a powerful antioxidant that helps support the immune system. Also known as ascorbic acid, vitamin C is important for tissue health and the absorption of iron from food.
- Vitamin K:Vitamin K helps with blood clotting. If you require a prescription blood thinner, such as warfarin (Coumadin), discuss your vitamin K intake with your doctor before changing your eating habits.
- Vitamin A:This is the umbrella term for a group of fat-soluble retinoids. Vitamin A is a powerful antioxidant that supports immune function, cell growth, and overall eye health. It also works to help maintain lung, and heart function.
What are the health benefits of arugula?
Arugula’s popularity has as much to do with its health benefits as its taste.
Some research associates a high intake of cruciferous vegetables, like arugula, with a lower risk of cancers, including cancers of the:
Animal and cell studies in a 2018 review suggest that arugula’s properties may offer cardiovascular benefits, suppress and prevent tumors, and reduce blood pressure.
A 2021 article suggests arugula may have immune-boosting, antioxidant, anti-inflammatory, and aphrodisiac effects.
Does arugula pose any health risks?
Arugula can contain high levels of nitrate, which some sources suggest could have health risks. However, this has little support in scientific research, and further studies are necessary to prove if any potential for harm exists.
Arugula is also a source of vitamin K. If you take blood-thinning medications, you should speak with a healthcare professional before adjusting how much vitamin K you consume.
It’s also a good idea to wash fresh arugula before eating it.
Arugula vs. other greens
Unlike many subtler-tasting salad greens, arugula’s highly distinctive and peppery crunch adds flair to salads and other cold dishes.
You can use arugula in addition to or instead of most types of lettuce and herbs. It also has a distinctive leaf shape. Arugula’s flowers, seeds, and leaves are all edible.
Authors of a 2018 review suggest that further research to compare rocket and other greens would be beneficial.
How to use arugula
Arugula is delicious raw. You can easily use it as a topping for pizza, nachos, sandwiches, and wraps, or serve it as a side salad with nothing more than a drizzle of extra virgin olive oil, salt, and pepper.
It also makes an excellent base for more substantial salad recipes. Try adding cherry tomatoes, grilled chicken, and walnuts to arugula for a protein-packed, low calorie meal.
Arugula’s leaf shape and taste make it an interesting complement to citrus fruit and berry salads.
You can also use arugula instead of basil to make hot or cold pesto. This recipe uses arugula, parmesan, and pine nuts.
When you cook arugula, it loses some of its peppery punch, becoming mellower in taste. This recipe adds arugula to squash and goat cheese pasta.
The bottom line
Arugula’s distinctive appearance and peppery taste make it a popular ingredient in meals like salads, pastas, or on top of pizzas.
Arugula may also offer some health benefits. It may have anticancer properties and provides a variety of nutrients that can benefit someone has part of a balanced diet.
People should wash arugula before eating it and should speak with a doctor before changing how much arugula they eat if they are taking blood-thinning medications. (healthline)
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Medically reviewed by Megan Soliman, MD — Written by Corey Whelan
