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Arugula is packed with vitamins, minerals, and antioxidants. Learn about the nutritional profile and health benefits of this leafy green
Arugula belongs to the cruciferous family, which includes kale, cabbage, and broccoli. The leaves have a peppery flavor that is slightly bitter, with some varieties being more pungent than others.
Arugula is packed with vitamins, minerals, and antioxidants. Learn about the nutritional profile and health benefits of this leafy green.
What is the nutritional profile of arugula?
Nutritional facts of arugula are as follows:
- High levels of the following vitamins:
- Vitamin C
- Folic acid
- Fat-soluble vitamins A, E and K
- Significant amounts of the following minerals:
- Calcium
- Potassium
- Phosphorous
- Magnesium
- Sodium
- Antioxidants including:
- Lutein and zeaxanthin
- Carotenoids
- Low in oxalates, which block the absorption of minerals
- Low in calories, carbs, and fats
Water
91.71 grams
Calories
25 kcal
Protein
2.58 grams
Total lipid (fat)
0.66 grams
Carbohydrates, by difference
3.65 grams
Fiber, total dietary
1.6 grams
Calcium
160 mg
Iron
1.46 mg
Magnesium
47 mg
Phosphorus
52 mg
Potassium
369 mg
Sodium
27 mg
Zinc
0.47 mg
Copper
0.08 mg
Manganese
0.32 mg
Vitamin C, total ascorbic acid
15 mg
Folate, total
97 mcg
Choline, total
15.3 mg
Betaine
0.1 mg
Vitamin A, RAE
119 µg
Carotene, beta
1424 µg
Vitamin A
2373 IU
Lutein + zeaxanthin
3555 µg
Vitamin E (alpha-tocopherol)
0.43 mg
Vitamin K (phylloquinone)
108.6 µg
6 health benefits of arugula
1. Promotes bone health
Due to its rich vitamin K content, arugula is good for your bones. Since arugula is also low in oxalates, that means that it may help your body absorb more calcium.
Studies have shown that an increased intake of vitamin K can help slow the degradation of neuronal pathways. Daily consumption may also improve symptoms of osteoporosis.
2. Reduces the risk of diabetes complications
Several studies have suggested that eating green, leafy vegetables may reduce the risk of developing type II diabetes. Leafy green vegetables contain an antioxidant called alpha-lipoic acid, which helps regulate blood sugar levels and may help prevent diabetes complications by increasing insulin sensitivity and preventing oxidative stress.
3. Lowers the risk of heart disease
Cruciferous vegetables such as arugula may have a protective effect on the heart due to the high concentration of polyphenols and other beneficial plant compounds.
Some studies have shown that consuming cruciferous vegetables could reduce the risk of atherosclerosis, which is a condition that causes plaque buildup in the arteries and can lead to heart disease.
4. Manages blood pressure levels
Because arugula is rich in potassium, it can play a vital role in managing blood pressure levels. Potassium is good for blood pressure because it helps counteract the negative effects of sodium and helps promote healthy nerve and muscle function.
5. Boosts the immune system
Arugula is packed with vitamin C, copper, and antioxidants that may help boost the immune system and stimulate the production of white blood cells, which can help your body fight infections and disease.
6. Lowers the risk of cancer
Cruciferous vegetables contain a sulfur-containing substance called glucosinolates that area broken down into sulforaphane, which can inhibit an enzyme that is responsible for cancer-forming cells. Since glucosinolates can be destroyed during cooking, it is best to consume arugula raw.
Who should avoid arugula?
Although there are no risks associated with arugula, people taking blood thinners should limit arugula consumption due to the potential drug interaction between vitamin K and blood thinners.
How to use arugula
Arugula can be incorporated into your diet in various ways:
- Use it as a salad base
- Add as a pizza topping before or after baking
- Add as a pasta topping
- Blend into a pesto
- Add to soups or smoothies
