Arugula: Nutrition Facts, Health Benefits & Recipes

What Is Arugula?

Love it or hate it, arugula (Eruca sativa) is a leafy inexperienced veggie that may pack a hefty dietary punch. A member of the cruciferous household, arugula claims cauliflower, broccoli, Brussels sprouts, and kale as cousins. That’s a fairly spectacular household tree and will let you know one thing about arugula diet.

It’s totally doable you’ll be able to’t stand arugula. The style could possibly be far too bitter and may be inedible. This is the case for plenty of folks whose genetics merely prohibit them from having fun with arugula. There are a number of different meals that fall into this class, together with cilantro. On the opposite hand, there are people on the market who completely like it!

Arugula is a staple within the Mediterranean weight loss program and is native to the area. The Mediterranean weight loss program is related to coronary heart health, decrease diabetes and most cancers dangers, in addition to wholesome weight upkeep. Arugula’s advantages seemingly play an enormous position within the general healthfulness of this fashion of consuming.

Arugula Nutrition Facts

Let’s say a typical salad is about one-fifth cup of arugula leaves. As the bottom for a nutritious salmon, rooster, bean, or veggie salad, right here’s what arugula will present:

Nutrient Quantity
Calories 7
Carbohydrate 1 g
Fiber zero.four g (2% DV)
Omega-Three Fatty acids 47.6 mg
Omega-6 Fatty Acids 36.four mg
Vitamin A 664 IU (13% DV)
Vitamin C four.2 mg (7% DV)
Vitamin Okay 30.5 mcg (38% DV)
Folate 27.2 mcg (7% DV)
Manganese zero.1 mg (four% DV)
Calcium 44.eight mg (four% DV)
Potassium 103 mg (Three% DV)
Magnesium 13.2 mg (Three% DV)


Leafy inexperienced and cruciferous greens are dietary powerhouses that promote health in plenty of methods. A weight loss program excessive in plant-based meals promotes low-blood strain, low blood sugar, and fewer systemic irritation general.

Arugula Health Benefits

Because it’s a low-calorie, nutrient-dense meals, arugula advantages could be quite a few. The wealthy mix of nutritional vitamins, minerals, and antioxidants have all been proven to contribute to optimistic health outcomes.

There is even some analysis linking particular advantages to cruciferous veggies like arugula, together with a really excessive degree of cancer-fighting compounds.

Some of the advantages it’s possible you’ll expertise from elevated leafy inexperienced and cruciferous greens embody:

1. Better Bone Health

Both calcium and vitamin Okay are related to robust, dense bones. Getting an sufficient consumption of those vitamins is related to a decrease threat of bone fractures in addition to osteoporosis.

2. Improved Vision

Vitamin A is highly effective antioxidant that helps plenty of capabilities together with immune health, cell development and general eye health. Eating arugula could assist to keep up or enhance eyesight and doubtlessly delay situations like age-related macular degeneration (AMD).

Three. Might Improve Glucose Metabolism

Leafy inexperienced greens characteristic an antioxidant known as alpha-lipoic acid that’s related to decrease glucose ranges and improved insulin sensitivity in diabetics. Overall, a weight loss program excessive in leafy greens tends promotes wholesome blood sugar ranges and insulin sensitivity as a result of they don’t end in blood sugar or insulin spikes.

It must be famous that, though consuming leafy greens is related to low threat for diabetes and adopting a more healthy weight loss program with extra leafy greens could assist reverse diabetes, the advantages proven from alpha-lipoic acid have been drawn when the antioxidant was administered intravenously.

four. Potential Anti-Cancer Effects

Research has steered robust associations between cruciferous greens and a decrease threat of some cancers. More latest research have recognized a specific compound in these greens, sulforaphane, as the explanation for the consequences.

Responsible for the bitter style of arugula and different cruciferous greens, sulforaphane is now being carefully studied for its means to impede most cancers development. Lab research have indicated it might forestall the unfold of most cancers in pores and skin, prostate, pancreatic and esophageal tissue. More analysis is required.

How to Cook with Arugula

Arugula is fairly straightforward to make use of. In most instances, it’s eaten uncooked because the mattress of a salad or added to sandwiches, wraps, and pizza for style and texture. Its taste provides a touch of bitterness together with a crispy texture. It will also be a part of a combined leafy-green salad.

As the bottom for a meal-sized salad, arugula it may be topped with quite a lot of different nutrient-dense meals. Good mixtures embody grilled rooster, cherry tomatoes, walnuts, feta cheese, strawberries, blueberries, cucumber, and extra. Really, something you discover to enrich the bitter style of arugula will probably be effective.

When served as a aspect salad, it wants little greater than a contact of olive oil, salt, and pepper as a dressing.

It may be rather less frequent to see arugula cooked, however that doesn’t imply it could’t occur. It could be cooked and added to pasta. In the cooking course of, nonetheless, you may discover a slight distinction in style—the distinctive taste you count on could lose a few of its energy.

When buying arugula, search for a bright-green coloration with agency leaves. Dark-green spots or slimy patches will point out it’s no good. Once you get it house, put it within the fridge to get most life. Unless you propose on consuming a whole lot of it, don’t purchase an excessive amount of. Arugula normally can solely dangle across the fridge for 2 or three days.

Arugula Recipes

1. Arugula and Cherry Tomato Pasta

Servings: four     Time: 20 minutes


1 cup arugula leaves, chopped

2 cups small cherry tomatoes, halved

1 tablespoon contemporary basil, chopped

1 teaspoon balsamic vinegar

2 tablespoons extra-virgin olive oil

1 giant garlic clove, minced or pressed

Coarse sea salt to style

Three/four pound rotini or fusilli

1/four cup Gran Padano or Parmesan, freshly grated


  1. Add arugula, cherry tomatoes, basil, balsamic vinegar, olive oil, garlic, and salt to a big bowl, and blend properly. Set apart for 15 minutes.
  2. Bring a big pot of water to boiling. Salt the water and pour within the pasta. Cook to your choice (al-dente, and so on.). Drain and toss with the arugula-tomato mix.
  3. Top the pasta with cheese and serve.


2. Arugula Salad with Apples and Pecans

Servings: four     Time: 15 minutes

Ingredients for salad:

Three/four cup arugula

2 small apples, peeled, quartered, and thinly sliced

1/2 cup pecans

1/four pink onion, thinly sliced

1 ounce crumbled feta cheese (non-compulsory)

Ingredients for dressing:

Three tbsp olive oil

1 giant lemon, freshly squeezed

1 tbsp maple syrup

1 pinch coarse sea salt

1 pinch black pepper


  1. Preheat oven to 350 levels F and unfold pecans evenly on an uncovered baking sheet.
  2. Place pecans within the oven and bake for eight to 10 minutes. They must be aromatic and golden brown in coloration. Remove and let sit.
  3. Meanwhile, seize a big mixing bowl and add within the remaining salad components.
  4. In a small mixing bowl, whisk collectively all of the components for the dressing.
  5. Add pecans to salad and toss with dressing. Serve instantly.

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