Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Arugula is a leafy green vegetable with a peppery flavor, often used in salads and dishes. In the search for better health, many overlook Arugula, but this spicy green packs a powerful punch.
Arugula is rich in vitamins and minerals that can improve digestion, support strong bones, and even help fight cancer. Adding arugula to your meals is an easy way to boost your health and enjoy its many benefits.
1. Rich in Antioxidants
Arugula is a powerhouse of antioxidants, thanks to its high content of vitamins A, C, and K.
These essential nutrients play a critical role in fighting oxidative stress and reducing inflammation in the body.
Vitamin A
Vitamin A is known for its role in maintaining healthy vision, supporting immune function, and promoting cell growth.
As a potent antioxidant, it helps neutralize harmful free radicals that can damage cells and tissues, thereby reducing the risk of chronic diseases.
Vitamin C
Vitamin C is another vital antioxidant that contributes to overall health by boosting the immune system, improving skin health, and aiding in the absorption of iron from plant-based foods.
It helps to counteract oxidative damage, which can lead to premature aging and various health issues.
Vitamin K
Vitamin K is essential for proper blood clotting and bone health.
It also has anti-inflammatory properties that can help reduce the risk of chronic inflammatory conditions.
By supporting the body’s natural defense mechanisms, vitamin K plays a key role in maintaining overall well-being.
Summary:
Together, these antioxidants in arugula work synergistically to protect your body from oxidative stress and inflammation, contributing to a healthier and more resilient system.
Incorporating arugula into your diet can be a delicious and effective way to boost your antioxidant intake and support your long-term health.
2. Supports Bone Health
Arugula is an excellent source of vitamin K, a nutrient vital for maintaining strong and healthy bones. Vitamin K plays a crucial role in bone metabolism and calcium regulation, making it essential for bone health.
Vitamin K helps in the synthesis of osteocalcin, a protein that is critical for bone formation. Osteocalcin binds calcium to the bone matrix, which enhances bone density and strength. Without adequate vitamin K, bones may become weaker and more susceptible to fractures.
Summary:
In addition to its role in bone formation, vitamin K improves calcium absorption from the diet.
By ensuring that calcium is effectively utilized by the body, vitamin K helps to maintain optimal bone mineralization and overall bone health.
Incorporating arugula into your diet is an easy and delicious way to boost your vitamin K intake, supporting bone health and reducing the risk of bone-related conditions.
3. Aids Digestive Health
Arugula is a valuable source of dietary fiber, which plays a key role in maintaining a healthy digestive system.
Fiber is essential for promoting regular bowel movements and preventing constipation, ensuring that waste is efficiently eliminated from the body.
Dietary Fiber
Dietary Fiber in arugula adds bulk to the stool, making it easier to pass through the intestines.
This helps to prevent digestive issues such as bloating, gas, and irregularity.
Additionally, fiber supports a balanced gut microbiome by providing nourishment for beneficial bacteria, which can enhance overall digestive health and immune function.
Summary:
Incorporating arugula into your meals not only adds flavor and nutrients but also supports a smooth and efficient digestive process.
Regular consumption of fiber-rich foods like arugula can contribute to long-term digestive health and well-being.
4. Enhances Heart Health
Arugula offers significant benefits for heart health due to its high nitrate content.
Nitrates are natural compounds found in various vegetables that have been shown to support cardiovascular health in several ways.
Nitrates in arugula convert into nitric oxide in the body.
Nitric oxide helps relax and dilate blood vessels, which improves blood flow and reduces blood pressure.
This vasodilation effect can enhance overall cardiovascular function and decrease the risk of hypertension and other heart-related issues.
Summary:
In addition to improving blood flow, the consumption of nitrate-rich foods like arugula may contribute to better exercise performance and endurance, as enhanced circulation can deliver more oxygen and nutrients to muscles.
Including arugula in your diet can be a heart-healthy choice, supporting optimal blood pressure levels and overall cardiovascular well-being.
5. Supports Immune Function
Arugula is a great source of vitamin C, a nutrient crucial for a robust immune system.
Vitamin C enhances immune function by stimulating the production and activity of white blood cells, which are essential for defending the body against infections and diseases.
Vitamin C also acts as an antioxidant, protecting immune cells from oxidative stress and damage.
By neutralizing free radicals, it helps to maintain the integrity and function of immune cells, making them more effective in combating pathogens.
Summary:
Furthermore, vitamin C supports the production of collagen, a protein important for maintaining the health of skin, blood vessels, and connective tissues, all of which play a role in immune defense.
Adding arugula to your diet can help ensure you get a good dose of vitamin C, boosting your immune system and supporting overall health.
6. Promotes Healthy Skin
Arugula is packed with antioxidants and essential vitamins that are beneficial for maintaining healthy, youthful skin.
Its high content of vitamins A, C, and K, along with other antioxidants, plays a crucial role in skin health.
- Vitamin A supports skin cell production and repair, helping to maintain a smooth and resilient skin surface.
- It also helps in preventing dryness and promoting a healthy complexion.
- Vitamin C is known for its powerful antioxidant properties that combat oxidative stress and reduce skin damage caused by environmental factors.
- It also aids in collagen synthesis, which is essential for skin elasticity and firmness, thereby reducing the appearance of fine lines and wrinkles.
- Vitamin K contributes to skin health by aiding in the healing of bruises and reducing dark circles under the eyes.
- It also has anti-inflammatory properties that can help soothe irritated skin and improve overall complexion.
Summary:
Incorporating arugula into your diet can provide these skin-nourishing benefits, helping to maintain a youthful appearance and promote overall skin health.
7. Low in Calories
Arugula is an excellent choice for those looking to manage their weight, as it is low in calories while being rich in essential nutrients.
With its low calorie content, you can enjoy generous portions without significantly impacting your calorie intake.
Low Calorie Content:
A typical serving of arugula contains just a few calories, making it a perfect addition to meals and snacks for those aiming to maintain or lose weight.
Nutrient Density:
Despite its low calorie count, arugula is packed with vitamins, minerals, and antioxidants.
This nutrient density means you can get a substantial amount of essential nutrients and health benefits without consuming excess calories.
Summary:
Incorporating arugula into your diet can help you feel full and satisfied while supporting weight management goals, all without compromising on nutritional value.
Arugula Nutrition
Nutrition content of arugula per 100 grams:
| Nutrient | Amount |
|---|---|
| Calories | 25 kcal |
| Protein | 2.6 g |
| Total Fat | 0.7 g |
| Saturated Fat | 0.1 g |
| Monounsaturated Fat | 0.1 g |
| Polyunsaturated Fat | 0.3 g |
| Carbohydrates | 3.7 g |
| Dietary Fiber | 1.6 g |
| Sugars | 2.1 g |
| Vitamin A | 1426 IU (29% DV) |
| Vitamin C | 15 mg (25% DV) |
| Vitamin K | 108 mcg (90% DV) |
| Calcium | 150 mg (15% DV) |
| Iron | 1.5 mg (8% DV) |
| Magnesium | 47 mg (12% DV) |
| Potassium | 369 mg (11% DV) |
*DV = Daily Value based on a 2,000-calorie diet.
How to use Arugula?
Arugula is a versatile green that you can use in many ways. It adds a tangy flavor to salads, whether used on its own or mixed with other greens. You can also use it in sandwiches and wraps instead of lettuce for a fresh taste.
It works well in pasta dishes if you add it just before serving.
Arugula makes a great topping for pizza, either before or after baking.
You can blend it into smoothies for extra nutrients or stir it into soups and stews for added flavor. It’s also a nice garnish for meats and fish, giving them a fresh touch.
For a different flavor, try using arugula instead of basil in pesto, and add it to juices for more vitamins and minerals.
Arugula Side Effects
Arugula is generally safe for most people when consumed in moderate amounts, but there are a few potential side effects to be aware of:
Digestive Issues
In some people, eating large amounts of arugula can cause digestive discomfort, such as bloating or gas, due to its high fiber content.
Thyroid Health
Arugula contains goitrogens, substances that can interfere with thyroid function if consumed in very large amounts. This is typically not a concern unless you have thyroid issues or consume arugula excessively.
Allergic Reactions
Although rare, some people may experience an allergic reaction to arugula, which could include symptoms like itching, swelling, or rash.
Blood Thinning
Due to its high vitamin K content, arugula can affect blood clotting. If you are on blood-thinning medications, it’s a good idea to monitor your vitamin K intake and consult with your healthcare provider.
Kidney Stones
Arugula is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
Arugula Benefits for Hair
Arugula can be great for your hair because it’s packed with vitamins and minerals that support healthy hair growth.
It contains vitamin A, which helps keep your scalp healthy and promotes strong hair.
Vitamin C in arugula helps with the production of collagen, a protein that strengthens hair and prevents breakage.
The iron and calcium in arugula also support healthy hair by improving blood circulation to the scalp and ensuring your hair gets the nutrients it needs.
Including arugula in your diet can help you maintain shiny, strong, and healthy hair.
Arugula Benefits for Skin
Arugula offers several benefits for your skin due to its rich nutrient content.
It’s high in vitamin A, which supports skin cell production and repair, helping to keep your skin smooth and healthy.
Vitamin C in arugula acts as an antioxidant, protecting your skin from damage caused by free radicals and helping to boost collagen production, which keeps your skin firm and reduces the appearance of wrinkles.
The vitamin K in arugula can help reduce dark circles and improve skin tone. Overall, adding arugula to your diet can contribute to a glowing, youthful complexion and healthy skin.
Arugula Benefits for Female
Arugula offers several benefits for women due to its rich nutrient profile.
Its high vitamin A content supports healthy skin and vision, while vitamin C boosts the immune system and helps in the production of collagen, which keeps skin firm and reduces signs of aging.
The vitamin K in arugula can help maintain bone health, which is especially important for women as they age.
Additionally, arugula is a good source of folate, which supports reproductive health and can be beneficial during pregnancy.
Its fiber content aids in digestion and helps manage weight, making it a great addition to a balanced diet for overall health and well-being.
Arugula Benefits for Diabetes
Arugula can be beneficial for people with diabetes due to its low carbohydrate content and high nutrient density.
Its low glycemic index means it has minimal impact on blood sugar levels, making it a good choice for managing blood glucose.
Arugula is rich in fiber, which helps with blood sugar control by slowing the absorption of sugar into the bloodstream.
Additionally, its antioxidants, such as vitamin C, help reduce oxidative stress and inflammation, which are often elevated in diabetes.
Including arugula in your diet can support overall health while helping to manage blood sugar levels effectively.
Arugula Benefits for Weight Loss
Arugula can be helpful for weight loss due to its low calorie and high nutrient content.
It’s low in calories but rich in vitamins, minerals, and fiber, which can help you feel full and satisfied without consuming many calories.
The fiber in arugula aids digestion and helps prevent overeating by promoting a sense of fullness. Its high water content also supports hydration and helps reduce appetite.
Incorporating arugula into your meals can add flavor and nutrition while helping you manage your weight effectively.
Arugula Comparison with Other Leafy Greens
Comparing arugula to other leafy greens can highlight its unique benefits and help you choose the best options for your diet.
Here’s a comparison of arugula with spinach, kale, and lettuce:
Arugula vs. Spinach
- Nutrients: Both arugula and spinach are rich in vitamins A, C, and K, but spinach has higher levels of iron and calcium. Arugula contains more vitamin K per serving.
- Flavor: Arugula has a peppery, tangy flavor, while spinach has a milder, slightly sweet taste.
- Calories: Arugula is slightly lower in calories compared to spinach.
Arugula vs. Kale
- Nutrients: Kale is higher in vitamins A, C, and K compared to arugula and has more fiber. Arugula has more vitamin C and is lower in calories.
- Flavor: Kale has a strong, robust flavor, while arugula is known for its peppery bite.
- Calories: Arugula is lower in calories than kale, making it a lighter option.
Arugula vs. Lettuce
- Nutrients: Arugula generally has more vitamins A and C compared to most types of lettuce. Lettuce is lower in calories and has less fiber and nutrients compared to arugula.
- Flavor: Lettuce has a mild, neutral taste, while arugula offers a more distinct peppery flavor.
- Calories: Both arugula and lettuce are low in calories, but arugula provides more nutritional benefits per serving.
Overall, arugula is a nutrient-dense leafy green with a unique flavor profile that can complement a variety of dishes, while also offering different benefits compared to other greens.
Choosing Arugula:
Choose arugula with vibrant, dark green leaves and avoid any that are wilted, yellowing, or have brown spots. The leaves should be crisp and not limp.
Fresh arugula should feel firm and not too soft or slimy. Fresh arugula has a pleasant, slightly peppery aroma. Avoid arugula with any off or sour smell.
Storing Arugula:
Store arugula in the refrigerator as soon as possible to keep it fresh. Place it in a perforated plastic bag or a container with ventilation to allow air circulation.
Ensure the arugula is dry before storing. Excess moisture can cause the leaves to become slimy. If the leaves are wet, gently pat them dry with a paper towel.
For the best flavor and texture, use arugula within 3 to 7 days of purchase. The leaves are most flavorful when fresh.Arugula does not freeze well as it can become mushy and lose its flavor. It’s best enjoyed fresh.
By following these tips, you can ensure that your arugula remains fresh and flavorful, maximizing its benefits for your meals.
Conclusion
In conclusion, arugula is a nutrient-rich leafy green that offers numerous health benefits.
It provides essential vitamins A, C, and K, antioxidants, and fiber, supporting skin, hair, bone health, and digestion. Its low calorie and low glycemic index make it ideal for weight management and blood sugar control.
By choosing fresh, crisp arugula and storing it properly, you can enhance your meals with its peppery flavor and enjoy its valuable nutritional benefits.
Frequently Asked Questions
Is it okay to eat arugula every day?
Yes, it is generally safe to eat arugula every day. Its nutrient-rich profile makes it a healthy addition to your diet. However, variety is important, so include other vegetables to ensure a well-rounded intake of nutrients.
What are the benefits of arugula?
Arugula offers numerous benefits, including improved skin health, enhanced digestion, and support for bone and heart health. Its antioxidants help combat inflammation and oxidative stress.
Is arugula a superfood?
Arugula is considered a superfood due to its high nutrient density. It is rich in vitamins A, C, and K, antioxidants, and fiber, making it a valuable addition to a healthy diet.
Is arugula better than spinach?
Arugula and spinach both offer health benefits, but they differ in flavor and nutrient content. Arugula has a peppery taste and is higher in vitamin K, while spinach provides more iron and calcium.
Is arugula better raw or cooked?
Arugula is typically enjoyed raw in salads and sandwiches for its crisp texture and peppery flavor. Cooking can slightly reduce its nutrient content, but it can still be a healthy addition to cooked dishes.
Does arugula cleanse the liver?
Arugula supports liver health due to its high antioxidant content, which can help reduce oxidative stress. While it may aid liver function, it is not a substitute for a comprehensive liver cleanse.
Who should avoid arugula?
People with thyroid conditions or those on blood-thinning medications should be cautious with arugula due to its goitrogen and vitamin K content. Consult with a healthcare provider if you have concerns.
What are the 5 liver superfoods?
Five liver superfoods include leafy greens (like arugula), beets, garlic, turmeric, and avocados. These foods support liver health through their detoxifying and anti-inflammatory properties.
Does cooking arugula destroy nutrients?
Cooking arugula can lead to some loss of nutrients, especially vitamins C and K. For maximum nutritional benefit, it’s best to consume it raw or add it to dishes at the end of cooking.
What are the negatives of arugula?
Possible negatives of arugula include digestive discomfort if consumed in large amounts, potential interference with thyroid function due to goitrogens, and effects on blood clotting due to its high vitamin K content.
Is arugula good for skin?
Yes, arugula is good for skin health. Its vitamins A and C support skin repair and collagen production, while antioxidants help protect against damage and maintain a youthful appearance.
Is arugula good for hair growth?
Arugula can support hair growth due to its vitamins and minerals. Vitamin A promotes scalp health, vitamin C supports collagen production, and iron improves blood circulation to the hair follicles.
What are 10 health benefits of arugula?
Ten health benefits of arugula include: improved bone health, enhanced digestion, better heart health, support for immune function, reduced inflammation, healthy skin and hair, weight management, low glycemic index, antioxidant protection, and support for liver health.
How many days is arugula good for?
Arugula is typically good for 3 to 7 days when stored properly in the refrigerator. It should be kept in a perforated bag or container to maintain freshness and crispness.
Sources:
- Bell L, Wagstaff C. Rocket science: A review of phytochemical & health-related research in Eruca & Diplotaxis species. Food Chem X. 2019;1,100002. doi:10.1016/j.fochx.2018.100002
- Taffner J, Cernava T, Erlacher A, Berg G. Novel insights into plant-associated archaea and their functioning in arugula (Eruca sativa Mill.). J Adv Res. 2019;19:39-48. doi: 10.1016/j.jare.2019.04.008
- National Center for Complimentary and Integrative Health
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Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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