You may have enjoyed this tasty leafy green in a fresh summer salad or as a topping on your favorite pizza, but how much do you really know about arugula?
According to Healthline, arugula originates from Mediterranean regions and is part of the brassica family (which includes cabbage, Brussels sprouts, kale, and bok choy). The ancient Romans used arugula as both medicine and an aphrodisiac. Today, it’s appreciated for its peppery taste, adding a burst of flavor that sets it apart from other leafy greens. Its distinctive look also makes it easily recognizable.
Other names for arugula include “rucola, salad rocket, and Italian crest,” according to Healthline. While available year-round in supermarkets, its peak season is in the early spring and fall. Beyond its unique taste and appearance, arugula offers numerous health benefits, being high in fiber, nutrients, and phytochemicals. If you’re interested in adding more arugula to your diet and want to understand its effects, read on to learn more.
Your risk of certain cancers may be reduced
As mentioned, arugula offers several health benefits, including the potential to help prevent certain cancers. According to WebMD, arugula is packed with antioxidants, which are nutrients that can help protect against and prevent cellular damage. Another cancer-fighting component in arugula is the compound glucosinolates, which contribute to its distinctive peppery-bitter taste and are known to protect against cancers such as “breast, prostate, lung, and colon cancers.”
Furthermore, a study published by PLOS One found that erucin, found in significant amounts in arugula, actually prevents the multiplication of breast cancer cells, with effects comparable to powerful anticancer drugs. The study notes that erucin is part of the isothiocyanates family, which has been extensively studied for its cancer-fighting abilities. Isothiocyanates are also found in other cruciferous vegetables like cabbage, kale, and broccoli, but erucin is particularly abundant in arugula.
Your bones may become stronger
Arugula provides several essential vitamins and minerals, notably calcium. According to Verywell Health, the plant is a significant source of calcium, with a two-cup serving providing nearly 10% of your daily recommended intake. The Cleveland Clinic states that 99% of the calcium in our bodies is stored in our bones and teeth, making them both “hard and strong.” Experts note that our bones are constantly being remodeled, requiring calcium, especially during our younger years when bones develop more rapidly.
In our youth, bones are built more rapidly than they are broken down, increasing bone mass. After age 30, this process slows until bone building equals bone breakdown. As we age further, bone breakdown surpasses bone building, potentially leading to osteoporosis if insufficient calcium is consumed. Ensuring a daily intake of calcium-rich foods can help prevent osteoporosis, and experts emphasize the importance of including leafy greens in your diet to meet these needs.
You could get a health boost during pregnancy
If you’re pregnant and want to ensure you’re eating the right foods to meet your folate requirements, adding arugula to your diet is an excellent choice. The USDA states that a 100-gram serving of arugula provides 97 micrograms of folate, around 25% of the daily recommended value (according to the American Pregnancy Association). Experts explain that folate, also known as vitamin B9, supports fetal development and reduces the risk of birth defects and complications.
You might have heard of women taking a “folic acid” supplement during pregnancy. The American Pregnancy Association notes that folic acid is a synthetic version of folate added to foods and used as a supplement. Healthline clarifies that while many consider the two to be the same, there are key differences. While the body easily converts folate into its active form, folic acid isn’t as readily metabolized, potentially delaying its availability. For this reason, it’s recommended to get folate from whole foods like arugula. If you can’t meet your needs through diet alone, supplementation may be necessary.
You could give your immune system a boost
If you’re looking to add extra vitamin C to your diet through healthy food choices, why not try arugula?
Healthline reports that among the many vitamins and minerals this leafy green offers, vitamin C is one of them. When most people think about vitamin C, their first thought is typically its use to help cure a cold. While that is somewhat true, experts at WebMD explain that it actually works a little differently. Despite not curing your cold, Dr. Mark Moyad, MPH, of the University of Michigan notes that “[t]here is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections.” Part of vitamin C’s role in the body is to “help protect against immune system deficiencies,” potentially preventing a cold in the first place.
According to another Healthline report, vitamin C is essential, meaning the body cannot produce it independently. It boosts the immune system by increasing white blood cell production, aiding infection defense. Consuming vitamin C not only raises white blood cell count but also enhances their efficacy by shielding them from free radical damage.
Your heart health may improve
Incorporating heart-healthy foods into your diet is essential. According to Medical News Today, arugula helps in this area, having a “protective” effect on the heart. Studies indicate that cruciferous vegetables like arugula reduce cardiovascular disease risk and atherosclerosis likelihood. Atherosclerosis involves plaque buildup in arteries, potentially causing heart issues. Medical News Today explains that plaque buildup narrows arteries, impeding blood flow. Severely restricted blood flow can lead to heart attacks and strokes.
WebMD explains that cruciferous vegetables help reduce LDL or “bad” cholesterol. Maintaining proper cholesterol levels prevents fat from depositing in arteries, avoiding plaque formation and potential heart attacks.
You lose or maintain a healthy weight
Fortunately, arugula’s benefits extend beyond its individual vitamins and minerals. According to Livestrong, eating arugula regularly can support weight management and loss. This is due to its low-calorie content. One serving of arugula contains only 5 calories and 0.1 grams of fat, making it ideal for those monitoring calorie intake.
Healthline confirms that including leafy greens like arugula in your diet aids weight loss because they contain ingredients that promote satiety. Experts state that leafy greens contain thylakoids, compounds that help you feel full longer and manage your appetite. Adding arugula to a salad ensures you get enough daily fiber, an element that helps you feel full longer. According to Healthline, fiber specifically targets belly fat, linked to certain metabolic disorders.
Your eye health could improve
If you’re wondering if improving your eye health could be as simple as tossing a few arugula leaves onto your salad — you’d be right.
Another reason arugula is a health star is its high vitamin A content, known for enhancing vision. According to Verywell Fit, a two-cup serving of arugula contains 20% of the daily recommended vitamin A value. The American Optometric Association states that vitamin A helps the eye’s ocular surface function and contributes to rhodopsin formation, a retina pigment that enables night vision. Night blindness is often an early symptom of vitamin A deficiency.
Moreover, the American Academy of Ophthalmology explains that vitamin A nourishes other eye parts, ensuring the eyes stay lubricated. The site mentions that a lack of sufficient vitamin A is the “leading cause of preventable blindness in children” globally, with over 500,000 children going blind yearly.
You could be working against blood thinners you may be taking
One of the less desirable effects of consuming a lot of arugula is its potential to interfere with some medications, specifically blood thinners. According to Penn Medicine, arugula’s high vitamin K content can cause issues.
Blood thinning medications help prevent clots, but vitamin K aids blood clotting, posing problems for those at risk of clots. Warfarin, a common blood thinner, works by interfering with vitamin K’s process, necessitating consistent vitamin K intake to allow the body to adjust appropriately.
Fran Burke MS, RD, a clinical dietitian in Penn Medicine’s Preventive Cardiovascular Program, advises on the University’s website that “if you eat one serving of broccoli one day, you should plan on eating one serving of a high vitamin K food the next and so on. One serving a day, several days a week, would help keep your vitamin K intake consistent.”
You might lower your high blood pressure
Another key vitamin in arugula is potassium, and adding it to your diet ensures you reach the daily recommended 1,000 to 1,200 milligrams.
According to the American Heart Association, potassium-rich foods help manage high blood pressure as potassium “mitigates sodium’s effect” in the body. Essentially, higher potassium intake leads to more sodium excretion via urine. Harvard Health experts note that the American diet is high in sodium and low in potassium, contributing to high blood pressure and thus, heart attacks, strokes, and heart disease.
Moreover, the site states that potassium aids nerve and heart function by relaxing blood vessel walls, allowing more blood flow, reducing blood pressure, and minimizing muscle cramps. For adults with high blood pressure, the American Heart Association suggests increasing dietary potassium. To boost your potassium intake, toss arugula leaves with spinach in a salad — another leafy green high in potassium — and add avocado to maximize the effects.
You’ll be adding antioxidants to your diet
Antioxidants are a significant health component, aiding various bodily functions and offering protection against damage. Thankfully, arugula is abundant in antioxidants, ensuring you meet your daily needs if you keep it handy.
Arugula contains antioxidants like vitamins A and C. According to Medical News Today, antioxidants can be natural or artificial. Interestingly, the body produces some antioxidants, known as endogenous antioxidants, while consumed ones are called exogenous antioxidants.
Antioxidants primarily help reduce oxidative stress, linked to diseases like cancer, heart disease, immune disorders, and Parkinson’s. Oxidation results from free radical buildup in the body. Free radicals are essentially waste produced after processing food and “interacting with the environment.” Foods like arugula, high in antioxidants, help clear excess free radicals the body cannot eliminate, protecting against oxidative stress-induced cellular damage.
Eating arugula could help you stay regular
Another positive side effect of regularly eating arugula is that it could help you stay, well… regular.
As mentioned, arugula contains fiber, playing a major role in digestive health. The Mayo Clinic notes that dietary fiber, found in “fruits, vegetables, whole grains, and legumes,” is widely known for its constipation-relieving abilities. Dietary fiber refers to plant components the body cannot digest or absorb. There are two fiber types: insoluble and soluble. Arugula contains soluble fiber, aiding food movement through the digestive tract, improving digestion for those with irregular bowel movements. Specifically, this fiber type “increases stool weight and size” and softens it, easing passage.
Additionally, fiber in plants like arugula can reduce hemorrhoid and colorectal cancer risk.
It may reduce your risk of developing diabetes or help manage it
If you have diabetes, or are working to avoid it, including arugula in your diet may be beneficial.
Experts from Medical News Today confirm that eating a vegetable-rich diet, including arugula, is an excellent form of protection against type 2 diabetes development. A study published by the Journal of Diabetes Investigation reports that leafy greens and cruciferous vegetables are linked to a lower type 2 diabetes risk. Moreover, another study published by Pharmaceutical Biology tested arugula extract on “mouse skeletal muscle cells,” finding an anti-diabetic effect.
Additionally, arugula and other leafy greens’ fiber content can help manage blood sugar and improve insulin resistance in diabetics. According to the Centers for Disease Control and Prevention (CDC), fiber isn’t broken down by the body, preventing blood sugar spikes like starchy foods, helping maintain stable glucose levels.
As mentioned, fiber helps promote satiety, reducing overeating. The Cleveland Clinic explains that obesity can contribute to type 2 diabetes, so managing weight by eating more fruits and vegetables may prevent the disease.
The best way to eat arugula
Finally, the fun part. If you’ve read this far and are thinking “this is all great information, but how can I actually eat this vegetable?” — well, get ready to take some notes.
Thankfully, arugula is a very versatile green, and finding ways to incorporate it into your diet isn’t that hard. Starting off with something fresh, if you’re looking for a way to cool down during the summer months, this zesty gazpacho may be a great way to do it. The recipe calls for cucumbers, arugula, aromatic herbs, salt, water, and oil to be blended together for the perfect summer soup. The arugula gives this gazpacho a peppery kick, which is nicely balanced out by the cool cucumber.
If you are looking for something a bit more hearty, there’s also this perfectly seasoned strip steak laid atop a bed of arugula and parsley. To knock out this recipe, start by seasoning 1-inch thick New York Strip steaks generously with salt and pepper. Place them on the grill and cook to medium rare. Next, prepare the arugula salad by tossing it with onion, caper berries, parmesan, and parsley, and then dress it with lemon, olive oil, salt, and pepper. Slice the steak and lay it over the bed of greens, and you’ve got the perfect salad.
