Health Benefits of Eating Arugula
Arugula (also known as rocket salad) is not only rich in nutrients,
but also has therapeutic effects on certain diseases and conditions.
Here are some health properties and advantages of eating the leafy
- Like other cruciferous vegetables such as broccoli, cabbage and
cauliflower, arugula has a good amount of phytochemicals including
indoles, isothiocyanates, sulforaphane and thiocyanates. These
compounds are anti-carcinogenic, which protect you against cancer of
breast, cervix uteri, ovary, prostate and colon.
- Rocket salad is an important source of folate, having 97 mcg out of
100 g in the fresh raw vegetable. Folate is vital for pregnant women as it
helps prevent the newborns from neural tube defect.
- Salad Greens like arugula, beet, kale, spinach and Swiss chard are
rich in antioxidant carotenoids, such as lutein, zeaxanthin and
carotene. These compounds are useful to prevent age-related macular
degeneration and cancer.
- Arugula is loaded with vitamin A (retinol), just like kale. There is 2,373 IU
of vitamin A contained in every 100 g of the raw vegetable, while
the beta carotene content is 1,424 mcg. Beta carotene converts into
vitamin A in the body. This essential vitamin is effective in
maintaining healthy vision and protects you from oral cavity and
- Fresh rocket leaves are also full of B-complex vitamins which are
critical nutrients for mind-related things like relieving stress,
improving memories, and treating depression.
- Arugula has an abundance of potent antioxidant vitamin C (ascorbic
acid). The vitamin helps prevent scurvy disease, improve immune
system and fight harmful free radicals.
- Rocket is a great source of vitamin K. It supply 90% of the RDA in
every 100 g. Vitamin K promotes osteotrophic activity that
strengthens the bones in the body. It is also often used in treating
Alzheimer’s disease as it helps reduce neuronal damage of the brain.
- With only 25 kcal in 100 g fresh arugula leaves, the wonderful
vegetable is low in calories and high in dietary fiber.
Facts about Arugula
Arugula (scientific name known as Eruca vesicaria sativa) is a leafy
vegetable belongs to the mustard family. It is also called in
various names including rocket, roquette, rucketta rucola and
Italian cress. The plant is related to watercress and radish, so
arugula leaves taste slightly peppery.
Originated from the Mediterranean, arugula has been cultivated as a
vegetable way back to the Roman era, where the leaves were eaten as
a vegetable, the seeds were used to flavor oil, and the plant itself
was made medicinal and aphrodisiac compounds.
The leafy greens can be consumed raw, added to make salads, or
cooked. It tastes great when steamed and put in pasta or sautéed
gently in olive oil. Also, arugula s often made into pesto and
consumed with potatoes or pasta or as a compliment to grilled or
Arugula Nutrition Facts and Calories
Nutrition Value of
100 g Raw Arugula
Arugula, Endive, and Radicchio Salad Recipe
- 1/2 cup extra-virgin olive oil
- 2 1/2 tablespoons white-wine vinegar
- 1/2 kg arugula, coarse stems removed
- 1 head radicchio, thinly sliced
- 2 Belgian endives, cut into 1-cm pieces, crosswise
- Salt and pepper
- Combine the oil and vinegar in a bowl and whisk. Add salt and pepper
- In another separate bowl, toss all the vegetables with vinaigrette
until well-coated. Serve.
Arugula Side Effects
Adverse reaction from eating arugula is unknown.