Arugula: Top 10 Arugula Benefits for the Heart, Gut & More

Arugula - Dr. Axe

What are the health benefits of arugula? This vegetable is an immune-boosting vegetable that packs a nutritional punch, especially considering its tiny number of calories. Like other leafy greens, arugula salad is one of the most nutrient-dense foods you can eat, especially when you add other vegetables to the mix.

When it comes to your health, as a high-antioxidant food arugula can help improve almost every system in the body. For example, studies have tied compounds found in it to improved heart health and lowered inflammation, thanks to its phytonutrients that reduce oxidative stress.


Top 10 Arugula Benefits

What is arugula exactly, and what goes in an arugula salad? Arugula (which has the scientific plant name Eruca sativa) is a leafy green and a member of the Brassica family of cruciferous vegetables, which includes a variety of plants that have protective properties. (1) For example, the arugula plant is known to be an excellent source of anticancer phytochemicals that fight free radical damage and slow the aging process.

Arugula, which is called rocket or roquette in Europe and Australia, provides generous portions of vital nutrients — such as vitamin K, vitamin A and folate. In addition, it is a good source of eye-healthy beta-carotene in the form of carotenoids called lutein and zeaxanthin.

Arugula salad is just what the name implies: a salad made with arugula (most often baby arugula) and typically other ingredients, like tomatoes, cheese, etc.

Below are some of the top arugula benefits:

  1. Fights Cancer
  2. Protects Eye Health
  3. Improves Heart Health
  4. Helps Maintain Strong Bones
  5. Aids in Weight Loss
  6. Improves Digestion
  7. Helps Prevent Diabetes
  8. Reduces Skin Inflammation and Infections
  9. Supplies Important Vitamins and Minerals
  10. May Act as a Natural Aphrodisiac

1. Fights Cancer

Cancer’s link to your diet is unquestionable. Eating a healthy diet filled with cruciferous/brassica vegetables, sometimes called “carcinogen killers,” is a key dietary recommendation for cancer prevention, according to the National Cancer Institute. (2)

The arugula plant, like many other vegetables in the cruciferous family, contains glucosinolates. These are key phytonutrients believed to act against cancer cells. When you chew this leafy green, these compounds mix with a digestive enzyme called myrosinase that turns them into other cancer-fighting nutrients known as isothiocyanates. (3) Isothiocyanates have been shown to have anti-carcinogenic, anti-inflammatory and anti-proliferative activities. (4) This makes arugula a great addition to a healing diet since it may help prevent against age-related diseases.

Arugula contains large quantities of specific sulfur-containing isothiocyanates, like sulforaphane and erucin, the same phytonutrients found in veggies like kohlrabi and Chinese cabbage. These are what give most cruciferous vegetables their signature sulfur smell. They are also believed to be responsible for their cancer-fighting activity. (5) Many studies find a strong relationship between higher consumption of raw vegetables containing these special compounds and a lowered risk for cancer. (6)

Isothiocyanates neutralize free radicals and dangerous carcinogens that can lead to DNA damage and cell mutation. They also inhibit cell proliferation and stop cancerous tumor growth. Studies show that cruciferous leafy greens especially can help prevent cancer within the gastrointestinal track, such as colon and bladder cancer, along with breast, lung, esophageal and prostate cancers. And recent research shows that these same compounds, when isolated from arugula seeds, have neuroprotective effects that may counteract production of pro-inflammatory cytokines capable of damaging the brain. (7)

2. Protects Eye Health

What is arugula beneficial for when it comes to eye health? It can help protect your eyes from age-related disorders because it’s a great source of protective carotenoid antioxidants. These special compounds have been extensively researched in relation to their ability to prevent macular degeneration, one of the leading causes of blindness in older adults.

Arugula may help prevent macular degeneration because it’s high in carotenoids like beta-carotene, leutin and zeaxanthin. These are known to protect the retina, cornea and other delicate parts of the eyes from UV damage and other effects. (8, 9) According to studies, lutein and zeaxanthin may also protect your eyes by absorbing damaging blue light.

3. Improves Heart Health

Arugula is capable of improving the health of blood vessels by acting as an anti-inflammatory food that lowers levels of cholesterol and homocysteine. This is one reason why cruciferous vegetable intake is known to lower the risk for heart disease and overall mortality. (10)

A diet high in low-calorie, high-nutrient vegetables is also linked with better blood pressure, improved circulation, and a lower risk for having a heart attack or stroke. Vegetables provide not only important inflammation-lowering antioxidants, but also crucial nutrients like potassium and magnesium that help control heart rhythms and dietary fiber. This removes cholesterol and toxins from the body. (11)

4. Helps Maintain Strong Bones

One cup of arugula provides about over a quarter of the recommended daily value of vitamin K. This makes it a great food for prevention of vitamin K deficiency. Vitamin K is essential for bone health and also for helping with blood clot formation. (12)

In fact, some experts feel that vitamin K builds bones better than calcium to a certain extent. It’s thought to be a key player in developing a strong skeletal system. This is why studies show that people who consume more vitamin K have added protection against bone fractures and osteoporosis.

5. Aids in Weight Loss

Does arugula help you lose weight? Like other leafy greens, it can be useful for promoting a healthy weight because it’s a nutrient-dense, low-calorie food. In fact, it has less than 20 calories per cup but loads of antioxidants.

Because people tend to eat more than one cup of leafy greens at a time, arugula is essentially a superfood for weight loss and a great way to obtain plenty of vitamins, minerals and phytonutrients while still sticking to a low-calorie diet overall. Leafy greens provide detoxifying nutrients and dietary fiber, which help fill you up, prevent deficiencies and provide ongoing energy.

 

Arugula source of

 

6. Improves Digestion

Like other leafy greens, arugula is an alkaline food that helps restore the body’s optimal pH level. An optimal pH level is crucial for digestive health in addition to a supporting a strong immune system. (13)

Additionally, arugula is a hydrating food that helps nourish the digestive tract. Regularly eating leafy greens is one way to help prevent constipation and improve the health of the gut lining, colon, intestines and other digestive organs.

7. Helps Prevent Diabetes

Although people tend to only eat arugula leaves and not the seeds of the plant, clinical research confirms that plant extracts taken from the seeds help fight blood sugar fluctuations. A diet high in green vegetables is thought to be a type of natural diabetes treatment since it improves insulin responsiveness.

Arugula extract, or oil taken from the Eruca sativa seeds, is considered an effective prevention and treatment method for improving insulin response, reducing hyperglycemia, and lowering high cholesterol and triglycerides. (14)

But even eating arugula leaves in place of other foods can have blood-sugar and inflammation-lowering effects — since it’s virtually free of sugar and carbs, yet a good way to fill up and add more volume to your plate. (15)

8. Reduces Skin Inflammation and Infections

Arugula extract is also considered effective in preventing or treating skin disorders, according to traditional Middle Eastern medicine practices. According to centuries-old tradition, what is the plant known for when it comes to skin health? For many years, practitioners believed that this vegetable’s oils could prevent inflammatory skin diseases and be a natural treatment of eczema or psoriasis. (16)

Eating the raw leaves can also provide defense against UV skin damage and slow signs of aging skin, since its antioxidants fight cell proliferation and protect skin’s elasticity, immunity and appearance.

9. Supplies Important Vitamins and Minerals

Arugula contains folate, a very important B vitamin that helps prevent neural tube defects in unborn babies and reduces the buildup of a harmful blood chemical called homocysteine. It’s also a good way to obtain manganese and prevent calcium deficiency. In fact, arugula is similar in terms of calcium quantity to spinach nutrition but has fewer mineral-blocking oxalates.

This means that less calcium is inhibited, and your body can actually absorb and use more.

10. May Act as a Natural Aphrodisiac

Although there haven’t been many studies done investigating the effects of arugula consumption on enhancing libido or fertility, we know that its natural aphrodisiac qualities might come from its ability to lower inflammation and supply trace minerals and antioxidants that can improve circulation. It seems like the ancient Romans were onto something when they prescribed arugula for a boost in sexual arousal. (17)


Arugula Nutrition Facts

As you can see from the benefits described above, many studies show that frequently eating brassica vegetables can provide protection against chronic diseases. Cruciferous veggies are associated with a lower risk for obesity, diabetes, neurodegenerative disorders and heart disease. What’s even better is that arugula benefits can easily come in a double dose since it’s easy to eat more than one cup at a time of this leafy green.

A half cup (approximately 10 grams) of raw arugula has about: (18)

  • 2.5 calories
  • 0.4 gram carbohydrates
  • 0.3 gram protein
  • 0.1 gram fat
  • 0.2 gram fiber
  • 10.9 micrograms vitamin K (14 percent DV)
  • 237 international units vitamin A (5 percent DV)
  • 1.5 milligrams vitamin C (2 percent DV)
  • 9.7 micrograms folate (2 percent DV)
  • 16 milligrams calcium (2 percent DV)

In addition, this leafy green contains some iron, magnesium, phosphorus, potassium and choline.


Uses in Traditional Medicine 

The arugula plant is native to the Mediterranean region, where it’s been eaten for centuries. Records show that it has been widely consumed in parts of Italy and around the Middle East since the first century A.D. At the time, part of a typical Roman meal was to serve a healing salad made with arugula, romaine lettuce, chicory, mallow and lavender.

Many centuries ago, benefits of arugula nutrition were already appreciated, especially when people ate the seeds in addition to the raw leaves. It was actually thought of as a medicinal plant just as much as a food. In traditional medicinal practices across the Mediterranean, Turkey, Lebanon and Syria, the seeds were used for flavoring oils and had widespread benefits — from working as a natural infertility treatment to improving skin problems and digestion. In India, the leaves of the plant weren’t even eaten, but the oil was commonly pressed from them to produce taramira, a medicinal and cosmetic tincture blend.

In Traditional Chinese Medicine, an important aspect of nutritional therapy — which is often seen as essential for treating common pathologies based on qi deficiency or blood deficiency — is eating fresh vegetables, especially green and cruciferous veggies. (19) Cruciferous vegetables are viewed as important for liver function and digestion. They are said to help to nourish the spleen and stomach, aiding in absorption of nutrients, and to support the liver in removing waste from the body. They are also recommended to improve lung function and aid in balance of qi and yin, helping reduce conditions like phlegm, dryness, wind heat, wind cold and toxic heat.


Arugula vs. Kale vs. Spinach 

As a member of the Brassica family of cruciferous vegetables, arugula is related to vegetables like broccoli, bok choy, cabbage, kale and Swiss chard.

  • Kale is one of the healthiest foods available, with exceptional nutritional value per calorie. Compared to kale, arugula has more calcium but less vitamin K, vitamin A and vitamin C.
  • Is spinach or arugula better for you? While both greens have a lot to offer, spinach nutrition is one of the best vegetable sources of calcium (although collard greens have even more), potassium, magnesium, vitamin A, vitamin K and folate.
  • In order to obtain a variety of antioxidants and plenty and nutrients, it’s a good idea to eat different greens throughout the week or to mix several types together.

How to Buy and Cook with Arugula

How do you make the best arugula salad? Due to their appealing taste, baby arugula leaves are the kind most often used in salads, sometimes mixed with other greens in a mesclun mix. You can find the fresh, baby leaves (also sometimes called young arugula) at almost all grocery stores and at farmers markets in the spring and summer months. Older leaves are also edible and used around the world too, although they’re less available in the U.S. They have a slightly more bitter taste and are usually cooked.

Look for greens that aren’t wilted or spotted in color. Since it tends to be a delicate vegetable, try consuming it within a few days of buying it. After buying this vegetable, keep the leaves dry and wrapped up inside a damp paper towel in the refrigerator.

What does arugula salad taste like? It has a signature, somewhat strong, “peppery” flavor. Many people find that this provides a natural cooling effect on the body, which is indicative of many foods harvested in spring — as this leafy green vegetable is.

Here are tips for cooking with this veggie:

  • Arugula tastes great either raw or cooked, so there are loads of ways to add some to recipes you already enjoy. The greens can even be finely chopped and used in place of other herbs like parsley or cilantro.
  • You can try adding wilted arugula to pastas, side dishes made with whole grains, sandwiches, wraps and soups. Its flavor goes well with goat cheese, balsamic vinaigrette, tomatoes, olive oil and garlic, which is why it’s sometimes blended into dips or spreads similar to pesto.
  • If you have some favorite recipes that use watercress or spinach, you can substitute this leafy green instead for a similar peppery taste and texture.

Arugula Recipes

Some uses for arugula around the world that might inspire you? In Italy, raw arugula is commonly added to pizzas or for making the pasta dish cavatiéddi, which calls for wilted arugula along with tomato sauce and pecorino cheese. It’s also used to infuse olive oil combined with garlic to make a heart-healthy condiment for cold meats and fish. In other parts of the world like Slovenia, it’s boiled with potatoes, used in soup or served with cheese.

Try using it in these healthy recipes:

  • Warm Arugula Salad with Pecorino Recipe
  • Super Salad Recipe
  • Chicken Paillard Recipe

Below are some more basic salad recipes to try:

  • Use a balsamic arugula salad dressing, such as the one in this Balsamic Peaches and Goat Cheese Salad Recipe, to make the flavor of baby arugula pop.
  • Arugula salad with strawberries, slivered almonds and goat cheese
  • Arugula salad with chopped pears or apples, pecans or walnuts, and gorgonzola
  • Beet and Goat Cheese Salad Recipe

History and Facts

The arugula plant has a long history of use in many different cuisines and was even mentioned in several religious texts, including the Bible. It’s also referred to in Jewish texts, such as the Mishna and Talmud, that date back to the first through fifth centuries A.D.

An interesting fact about this leafy green you might not be aware of? It was believed to be an aphrodisiac by the ancient Egyptians and Romans. Famous authors even wrote about arugula nutrition benefits, stating that this veggie had the ability to “excite the sexual desire of drowsy people.”

Thousands of years ago, Romans found that those who ate it more frequently often experienced better health and were more sexually energized, perhaps because this vegetable helps improve circulation, blocks toxic environmental effects that can lower libido and has stimulating, energizing qualities.


Precautions and Concerns

Arugula isn’t known to be a common allergen or to cause side effects or reactions in many people. And because it’s such a low-calorie, low-sugar vegetable, it’s virtually impossible to overeat these greens. Although it’s a cruciferous vegetable, it’s low in chemical compounds that can potentially interfere with thyroid function (as some veggies can when eaten in high quantities), so there seems to be very little risk in eating it no matter what your current level of health is.


Final Thoughts

  • Arugula (Eruca sativa) is a leafy green and a member of the Brassica family of cruciferous vegetables, which always includes veggies like kale and swiss chard.
  • It is a good source of nutrients, including vitamin K, vitamin A, folate and antioxidants, such as the carotenoids called lutein and zeaxanthin. It’s a very low-calorie food, with less than 20 calories per serving.
  • Benefits include fighting cancer, protecting the eyes and skin, maintaining strong bones, supporting weight loss, improving digestion, preventing diabetes, and protecting the skin. Throughout history, it was also known to be a natural aphrodisiac.
  • This leafy green vegetable has a peppery taste and can be eaten either raw or cooked, so there are loads of ways to add some to recipes you already enjoy.

Read Next: 10 Surprising Health Benefits of Celery

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