10 Health Benefits of Arugula

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10 Health Benefits of Arugula
10 Interesting Benefits Of Arugula
KayaWell Expert

What is Arugula : 

Arugula is a leaf-like food referred to as rocket or roquette. It is a leafy green vegetable consisting of variable nutrition and necessary health-benefiting elements. Most people believe that it is a parent plant of spinach or lettuce but it’s not true. Arugula leaves have a unique and sharp flavour that has made them a popular ingredient in a variety of dishes. Besides the tangy and spicy flavour of Arugula, it has multiple benefits that can help with multiple problems in your body.

Arugula is rich in vitamins and nutrients that are good for health, making it a great superfood to add to your diet. In this article, we will cover 10 major arugula benefits that can improve your health and lifestyle when you incorporate arugula into your daily routine. Additionally, we will explore the nutritional value and facts of arugula.

Nutritional Benefits of Arugula

Arugula is a nutrient powerhouse as it provides a lot of essential vitamins and minerals for a low amount of calories. One cup of arugula (about 20 grams) has the following nutrient content:

  • Vitamin K: Arugula is particularly high in Vitamin K, which is important for bone health and blood clotting.

  • Vitamin A: Important for vision, the immune system, and skin health.

  • Vitamin C: An antioxidant that supports the immune system and the absorption of iron.

  • Folate: An essential nutrient for DNA synthesis and repair, and especially important during pregnancy.

  • Calcium: Important for bone health and muscle function.

  • Potassium: Important for fluid balance and blood pressure.

These nutrients combined contribute to overall health and well-being and make arugula a valuable food to consider adding to meals. 

Read More: Benefits Of Vitamins And Minerals

Benefits of Arugula

1. Detoxify Your Body

Arugula is a great source of antioxidants. It can help you increase the oxygen radical absorbance capacity of your body. These empty accidents help you balance the enzymes in your body cells and destroy all the disease-causing elements in your body. Directly creates an impact on your immune system and charges it to Produce antioxidants in the body.  As a result, it eliminates all the toxins from the body and helps you overcome common illnesses like colds or allergies. Moreover, it also helps you compete with some chronic diseases like cancer and heart dysfunction. 

2. Cancer Prevention

Arugula plant is rich in glucosinolates and phytochemicals. These elements are useful in relaxing the cancer coaching cells. So when cancer-causing cells get triggered the phytochemicals present in the arugula Nullify it. Arugulas biologically active compounds are particular indoles, thiocyanates, and isothiocyanates, that have been shown to help do the following:

  • Neutralize Carcinogens: These compounds are important in preventing harmful substances from the liver.

  • Blocking the Growth of Cancer: The compounds are said to the barriers and block the growth of cancer cells and start killing these cells. 

  • Anti-inflammatory Effects: Chronic inflammation is associated with cancer and the anti-inflammatory actions of these compounds can help you fight the cancerous cells. To understand more about how these compounds affect different types of cancer and symptoms, keep reading.

3. Build Healthy Bones

Arugula is a rich source of calcium and potassium. As everyone knows, calcium and potassium are the core elements of bone structure. If you want to improve your bone health and strengthen it, then you should consume Arugula in your diet. Although it is clear that calcium is necessary for bone formation and maintenance, vitamin K also has a significant impact on bone metabolism and calcium homeostasis in the body. When your body has enough of these nutrients then you can enhance the strength of your bones. 

4. Boost Immune System

Furthermore, arugula has large quantities of vitamins A and C that help strengthen the immune system. Vitamin A in arugula benefits for skin and mucous membranes. The body uses them as its initial phase of defence while fighting infections. White blood cell formation is boosted by vitamin C. The more of these cells you have in your body, the more powerful your immune system is against infections. Vitamin C increases the creation of white blood cells, which strengthens the body's innate immune system.  

5. Improve Metabolism

Although the precise processes are still under investigation, arugula appears to have the potential to promote a healthy metabolism. The B-complex vitamins, which are abundant in this leafy green, are essential for breaking down food into energy that can be used. Arugula also contains vitamins A and C, which are necessary for cellular maintenance and may have an impact on metabolic processes. Interestingly, studies have indicated that the peppery isothiocyanates in arugula may also promote enhanced burning of calories. Although further research is required, adding arugula to your diet is a tasty and possibly metabolism-boosting choice.

6. Improves Digestive Health

Because of its high fibre content, an arugula cleans your digestive system like a broom. User question is arugula good for you as It maintains order and encourages regularity in the body? Consuming enough fibre encourages sensations of fullness and prevents constipation, both of which are beneficial for controlling weight. However, arugula's digestive advantages go beyond adding colour to your diet. Moreover, it has prebiotics, a kind of fibre that nourishes the beneficial microorganisms in your stomach. Because they facilitate the breakdown of dietary components and the absorption of nutrients, these beneficial microorganisms are essential to digestion. A healthy gut microbiome, which is necessary for optimum digestive health and may even aid with typical digestive discomforts like gas and bloating, is created when these helpful bacteria flourish. 

 7. Eye Health Support

Arugula presents a strong nutritional profile that includes benefits for eye health. This leafy green has high levels of lutein, zeaxanthin, vitamin C, and vitamin A. Together, these vital nutrients function as antioxidants and shield the eyes from harmful blue light and free radicals. Consuming foods rich in these antioxidants may help lower the risk of age-related macular degeneration. According to studies, it is one of the main causes of visual loss. Consequently, adding arugula to your diet can be a straightforward yet powerful approach to maintain long-term eye health.

8. Heart health benefits

Arugula adds more than simply a delicious peppery flavour to dishes. Emerging research reveals possible cardiovascular health advantages, which may address some causes of heart attack. Arugula is high in dietary nitrates, which can be converted to nitric oxide in the body. Nitric oxide relaxes blood arteries, which may lower blood pressure, a major risk factor for heart disease and heart attacks. Furthermore, arugula contains a good quantity of fibre, which can help lower low-density lipoprotein (LDL) cholesterol levels, leading to a healthy heart.

9. Help in Weight Loss

Arugula is not only low in calories, but it is also high in fibre and water. That makes it beneficial for weight management and an excellent addition to any diet plan for weight loss. Arugula's fibre content can help you feel fuller for longer, resulting in fewer calories consumed in a complete day. Furthermore, its low-calorie density helps you to eat larger quantities without consuming too many calories. You can be satiated by incorporating arugula into salads, smoothies, and other recipes that promote healthy weight loss.

10. Cure from Diabetes

Individuals managing diabetes may find arugula to be a beneficial dietary inclusion. Arugula boasts a low glycemic index, indicating minimal impact on blood sugar levels. Additionally, it is rich in fibre, which contributes to regulated blood sugar absorption. Furthermore, some research suggests arugula may possess properties that improve insulin sensitivity. When considering how to reduce blood sugar levels (Diabetes), including arugula in your diet can be a helpful strategy. While not a replacement for prescribed medications, arugula offers promise as a tasty and potentially supportive component of a diabetic meal plan.

Ways to consume Arugula in your diet

Check out the 5 ways to consume Arugula in your Diet

1. Fresh Arugula Salad


  • 4 cups fresh arugula leaves

  • 1 cup cherry tomatoes, halved

  • 1/2 cup thinly sliced red onions

  • 1/4 cup shaved Parmesan cheese

  • 1/4 cup toasted pine nuts

  • Olive oil

  • Balsamic vinegar

    • Salt and pepper to taste


        • In a large bowl, combine the arugula, cherry tomatoes, and red onions.

        • Drizzle with olive oil and balsamic vinegar.

        • Toss gently to coat the leaves evenly.

        • Sprinkle with shaved Parmesan cheese and toasted pine nuts.

        • Season with salt and pepper to taste.

      This simple and refreshing salad highlights the natural flavour of arugula and makes a perfect side dish or light lunch.

      2. Arugula and Avocado Smoothie


      • 2 cups fresh arugula leaves

      • 1 ripe avocado

      • 1 banana

      • 1 cup almond milk (or any milk of your choice)

      • 1 tablespoon honey or maple syrup (optional)

      • 1/2 cup ice cubes


      1. In a blender, combine the arugula, avocado, banana (known for its beneficial banana nutrition), almond milk, and honey or maple syrup (if using).

      2. Blend until smooth.

      3. Add ice cubes and blend again until the smoothie is cold and frothy.

      This creamy and nutrient-packed smoothie is a great way to start your day with a boost of greens.

      3. Arugula and Quinoa Salad


      • 1 cup quinoa

      • 2 cups water

      • 4 cups fresh arugula leaves

      • 1/2 cup crumbled feta cheese

      • 1/4 cup dried cranberries

      • 1/4 cup chopped walnuts

      • 1/4 cup chopped fresh mint

      • Olive oil

      • Lemon juice

      • Salt and pepper to taste


      1. Rinse the quinoa under cold water.

      2. In a medium saucepan, bring the quinoa and water to a boil.

      3. Reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender.

      4. Remove from heat and let it cool.

      5. In a large bowl, combine the cooked quinoa, arugula, feta cheese, dried cranberries, walnuts, and fresh mint.

      6. Drizzle with olive oil and lemon juice.

      7. Toss gently to combine.

      8. Season with salt and pepper to taste.

      This hearty salad is packed with flavours and textures, making it a satisfying and nutritious meal on its own or as a side dish.


      Arugula offers a wide range of health benefits, making it a versatile superfood. It not only supports bone health and boosts the immune system, but it also helps cleanse the body and maintain cardiovascular health. In addition to its nutritional benefits, the slightly peppery taste of arugula is an excellent addition to your diet. Make sure to add some arugula to your cart the next time you are at the store to enjoy the range of arugula health benefits


      Q1 What are arugula side effects?

      Arugula is mostly safe, but it might cause stomach upset or allergic reactions in some people. Eating too much could lead to kidney stone formation due to its oxalate levels. If you have any concerns, consult a doctor.

      Q2 What is arugula good for?

      Arugula is a nutritious leafy green, offering antioxidants for fighting inflammation, fibre for digestion, and vitamins for bone health and immunity. It's a low-calorie option, making it great for weight management.

      Q3 Is arugula a superfood?

      Yes, arugula is often classified as a superfood due to its rich nutrient content and numerous health benefits.