Contents:
Common Names | Parts Usually Used | Plant(s) & Culture | Where Found | Medicinal Properties | Biochemical Information
Legends, Myths and Stories | Uses | Formulas or Dosages | Nutrient Content | How Sold | Warning | Resource Links
Scientific Names
- Eruca vesicaria
- Eruca sativa
- Eruca vesicaria subsp. sativa
Common Names
- Arugula
- Rocket
- Salad Rocket
- Garden Rocket
- Rucola
- Roquette
- Italian Cress
- Oruga
- Salatrauke
Parts Usually Used
The leaves, seeds, and flowers are all edible. The leaves are most commonly consumed for their nutritional and medicinal benefits.
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Description of Plant(s) and Culture
Arugula is an annual herb from the Brassicaceae (mustard) family, which includes broccoli, kale, cabbage, and cauliflower. It features tender, bite-sized leaves with a distinctive peppery, spicy flavor that grows more bitter with age. The plant forms a rosette of lobed leaves and can grow up to 80 cm tall. It produces small white flowers with dark veins, followed by seed pods. “Wild arugula” tends to be more pungent, while “baby arugula” refers to young leaves harvested early.
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Where Found
Arugula is native to the Mediterranean region, specifically southern Europe, North Africa, and western Asia (including Iran, India, and Pakistan). It has been cultivated since ancient Roman and Egyptian times and is now grown worldwide. It thrives in cooler temperatures and is best grown in spring and fall.
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Medicinal Properties
Arugula possesses several medicinal properties, including:
- Antioxidant
- Anti-inflammatory
- Anticancer
- Antimicrobial
- Antibacterial
- Antifungal
- Detoxifying
- Anti-ulcer
- Antidiabetic
- Cardioprotective
- Bone-strengthening
- Digestive aid
- Immunomodulatory
- Aphrodisiac
Biochemical Information
Arugula contains numerous bioactive compounds that contribute to its medicinal properties:
- Glucosinolates: Sulfur-containing compounds that break down into isothiocyanates (ITCs) when the plant is chopped or chewed. These have potent antioxidant and anti-inflammatory effects.
- Flavonoids: Including quercetin, kaempferol, and isorhamnetin glycosides that act as antioxidants.
- Erucic acid: Found in the seed oil.
- Chlorophyll: Gives arugula its green color and has detoxifying properties.
- Polyphenols: Plant compounds with antioxidant properties.
- Nitrates: Compounds that may help lower blood pressure and improve exercise performance.
Legends, Myths and Stories
Arugula can be used in many creative ways:
- Arugula and strawberry salad with feta cheese
- Grilled chicken and arugula pizza
- Arugula and lemon spaghetti
- Arugula pesto made with pine nuts, lemon juice, olive oil, and parmesan
- Added to grain bowls and flat breads
- In soups for added nutrition
Uses
Arugula has various culinary and medicinal uses:
- As a salad green, either alone or mixed with milder greens
- In sandwiches and wraps as a lettuce replacement
- As a pizza or baked potato topping
- In pasta dishes and soups
- In pesto (as a basil substitute)
- In smoothies and juices
- As a garnish for dishes
- In omelets and egg dishes
- As a traditional aphrodisiac
- To treat digestive disorders
- As a diuretic
- For detoxification
Cancer Prevention
Arugula contains various compounds with anticancer potential:
- Glucosinolates and isothiocyanates may inhibit cancer cell growth
- Studies have linked cruciferous vegetable consumption with reduced risk of breast, bladder, lung, colorectal, and prostate cancers
- Sulforaphane, a compound derived from glucosinolates, can inhibit histone deacetylase (HDAC) enzymes involved in cancer progression
- A meta-analysis linked eating more cruciferous vegetables with reduced total cancer risk
- One study found that people eating more than 1.5 servings of raw cruciferous vegetables per week had 40% lower odds of developing pancreatic cancer
Bone Health
Arugula contributes significantly to bone health:
- High in vitamin K, which is crucial for bone metabolism and mineralization
- One cup provides 21.8-43.6 mcg of vitamin K (27-36% of daily value)
- Contains calcium (32 mg per cup), essential for bone structure
- May help prevent osteoporosis
- Improves calcium absorption and excretion
Heart Health
Several components of arugula support cardiovascular health:
- Rich in nitrates that may lower blood pressure
- Contains antioxidants that protect against oxidative stress
- High in vitamin K, important for blood clotting
- Studies show diets rich in cruciferous vegetables reduce risk of cardiovascular disease
- May reduce atherosclerosis in older women
- Contains potassium, which helps counter the negative effects of sodium
Anti-inflammatory Effects
Arugula has compounds that help reduce inflammation:
- Isothiocyanates derived from glucosinolates have anti-inflammatory properties
- Contains flavonoid antioxidants that combat oxidative stress
- May benefit inflammatory conditions like arthritis
- Studies show cruciferous vegetables can reduce markers of inflammation
Diabetes Management
Arugula may help in managing diabetes:
- Fiber content helps regulate blood glucose
- May reduce insulin resistance
- Test tube studies show potential antidiabetic effects
- Helps with weight management, a factor in diabetes control
- Review studies found that leafy green vegetables are especially beneficial for preventing type 2 diabetes
Cognitive Health
Arugula may support brain health:
- Green leafy vegetables like arugula are associated with slower cognitive decline
- One study found that consuming 1-2 servings daily was equivalent to being 11 years younger cognitively
- Contains nutrients that protect brain health (folate, vitamin K, kaempferol, nitrates)
Digestive Health
Arugula supports digestive processes:
- High in fiber, which promotes gut health
- Contains enzymes that aid digestion
- Water content helps with hydration
- May help with detoxification
- Supports regular bowel movements
Formulas or Dosages
There are no standardized medicinal dosages for arugula, but for dietary purposes:
- As a regular part of a balanced diet
- 1-2 cups daily has been associated with cognitive benefits
- More than 1.5 servings of raw cruciferous vegetables weekly may provide cancer-protective benefits
Nutrient Content
One cup (20g) of raw arugula contains:
- Calories: 5
- Fat: 0.1-0.13g
- Carbohydrates: 0.7-1g
- Protein: 0.5-0.52g
- Fiber: 0.3-0.6g
- Water: 91.7%
Vitamins and Minerals:
- Vitamin A: 5% DV
- Vitamin C: 3-7% DV
- Vitamin K: 27.7-36% DV
- Folate: 10-20% DV
- Calcium: 3.2% DV
- Iron: Trace amounts
- Potassium: Trace amounts
- Magnesium: Trace amounts
- Manganese: 6% DV
How Sold
Arugula is available in several forms:
- Fresh leaves (bundles or in salad mixes)
- Seeds for growing
- Seed oil
- As an ingredient in prepared foods
Warning
While arugula is generally safe for most people, there are some considerations:
- People taking blood-thinning medications (like warfarin) should maintain consistent intake of vitamin K-rich foods like arugula, as vitamin K affects blood clotting
- Some people may have allergic reactions or sensitivities to arugula
- Contains nitrates, which some sources suggest could have health risks, though scientific research generally does not support this concern
- Should be thoroughly washed before consumption to remove potential contaminants
Resource Links
Boost Your Health with Medicinal Herb Sprouts and Microgreens
HealthLine – What You Should Know About Arugula
Medical News Today – Everything you need to know about arugula
Health – Health Benefits of Arugula
International Journal of Chemical and Biochemical Sciences – Health benefits of Arugula: A review
