Eruca vesicaria, is a cruciferous vegetable, a cousin of broccoli, kale, and cabbage. The leaves have a peppery, spicy flavor that grows more bitter with age. You can also eat the seeds whole or pressed in an oil.A version of this veggie called “wild arugula” tends to be more pungent. Another variety you might see in the supermarket is “baby arugula.” That’s just a plant that farmers harvest early.

No matter the type you get, these greens pack a nutritious punch.

 

Arugula (Eruca sativa) is an edible flowering plant in the family Brassicaceae native to Mediterranean areas such as Greece, Italy, and Turkey. It is also called Rocket, Roquette, Rucola, Garden rocket, Rocket, Eruca, Rocket Salad, Arugula, Gargeer, Roka, Rugula, and Tira.

ARUGULA FACTS

It is an annual plant that grows upto 2”-6” high. Arugula survives in cool climates. The leaves are elongated, flat which resembles dandelion, and vary in size about 7-10 cm long. The flowers are white with purple veins. It is a culinary herb that prominently features Italian and French cuisines. Arugula is most often used as salads, soups, stews, and sandwiches.

History

Arugula is native to Mediterranean areas such as Greece, Italy, and Turkey. In India, Arugula is cultivated to extract oil from the seeds it produced. Since Roman times, it was used and considered as an aphrodisiac. Today it is popular in France and Italy and has also grown everywhere. For the last 20 years, it was cultivated in the United States. The popularity of Arugula is increasing in the United States. In Europe, Arugula was well known in the Middle Ages. In Europe, Arugula becomes more popular in the twentieth century. Arugula is used in Asia as a seed oil.

Plant

Plants generally have a height of 2”-6” tall. The leaves are elongated, flat, and usually, 7-10 cm long. The stems are pale green. The plants bear white flowers with purple veins during spring and summer. The seeds are thick and flat-beaked. The arugula plant is an annual herb that is fast growing which does best in well-drained and fertile soil.

Nutritional value of Arugula, raw

Minerals	Amount	% DV
Calcium, Ca	16 mg	1.60%
Iron, Fe	0.15 mg	1.88%
Magnesium, Mg	5 mg	1.19%
Phosphorus, P	5 mg	0.71%
Potassium, K	37 mg	0.79%
Sodium, Na	3 mg	0.20%
Zinc, Zn	0.05 mg	0.45%
Copper, Cu	0.008 mg	0.89%
Manganese, Mn	0.032 mg	1.39%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.004 mg	0.33%
Vitamin B2 (Riboflavin)	0.009 mg	0.69%
Vitamin B3 (Niacin)	0.03 mg	0.19%
Vitamin B5 (Pantothenic acid)	0.044 mg	0.88%
Vitamin B6 (Pyridoxine)	0.007 mg	0.54%
Vitamin B9 (Folate)	10 µg	2.50%
Folic Acid	0 µg	N/D
Folate, food	10 µg	N/D
Folate, DEF	10 µg	N/D
Choline	1.5 mg	0.27%
Vitamin C (Ascorbic acid)	1.5 mg	1.67%
Fat-soluble Vitamins
Vitamin A, RAE	12 µg	1.71%
Vitamin A, IU	237 IU	N/D
Beta Carotene	142 µg	N/D
Lutein + zeaxanthin	356 µg	N/D
Vitamin E (alpha-tocopherol)	0.04 mg	0.27%
Vitamin K (phylloquinone)	10.9 µg	9.08%

Lipids	Amount	% DV
Fatty acids, total saturated	0.009 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.007 g	N/D
Fatty acids, total monounsaturated	0.005 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.005 g	N/D
Fatty acids, total polyunsaturated	0.032 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.013 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.017 g	N/D

Flavonols	Amount	% DV
Isorhamnetin	0.4 mg	N/D
Kaempferol	3.5 mg	N/D
Quercetin	0.8 mg	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Arugula

Arugula is packed with nutrition and antioxidant properties. It is also a great source of vitamins A, fiber, vitamin C, vitamin K, folate, iron, calcium, phosphorus, magnesium, manganese, and potassium.

Arugula is rich in protein, riboflavin, thiamin, zinc, vitamin B6, pantothenic acid, and copper. The flavonoids help to prevent stickiness of cholesterol to arteries, reduce blood pressure, raise the blood flow, improve the functions of blood vessels and reduce inflammation. It assists in reducing cholesterol, maintaining blood sugar, and lowering the chances of heart disease.

1. Antioxidant activities

Arugula is an excellent source of antioxidants that can raise the Oxygen radical absorbance capacity. Antioxidants help to maintain the balance of enzyme reactions in the cells and eliminate the free radicals which damage the system. Antioxidants help to counteract the health ailments such as the common cold, heart disease, cancer, and premature aging. (1)

2. Overall health

Arugula is a great source of Vitamin A which is an antioxidant that improves the teeth, bones, and eyes condition. All the leafy vegetables provide the flavonoids compounds which prevent lung, skin, and oral cancer.

3. Promote brain and bones

Arugula provides Vitamin K which helps in the formation as well as strengthening of bones. The antioxidants found in Arugula acts as anti-inflammatory activities in the body. The high intake of Vitamin K helps to slow down the development of Alzheimer’s disease. Arugula results in low oxalate levels and allows the presence of more minerals which promotes bone health. Arugula ensures bone health and strength which prevents the degeneration of bones. (2)

4. Enhance immunity

Arugula provides a high amount of Vitamin which prevents the body from cancer and promotes the immune system. Vitamin C is a great defense against free radicals and eradicates them from the body before they provide any damage to the body.

Arugula is packed with minerals and a vitamin which provides enhances immunity power. The body stimulates the creation of white blood cells and enhances the durability, strength, and functions of the immune system.

5. Prevent cancer

Arugula has phytochemicals such as sulforaphane, indoles, and thiocyanates which help to counteract cancer in the body, encounter cervical, breast, prostate, and ovarian cancer. Arugula is rich in these phytochemicals which restricts the activities of cancer cells. (3)

6. Health of prenatal

Arugula is a great choice for mothers because it consists of folic acid which helps to reduce the development of mental defects in newborns. Like other leafy vegetables, Arugula is rich in folates. (4)

7. Promotes metabolism

Arugula possesses Vitamin B complex and other eight vitamins which work together to enhance the cell’s metabolism and health. Vitamin B aids in the production of energy, red blood cells, fat synthesis, and other processes for the health of metabolism and cells. It possesses rich amounts of vitamin B complex in its organic structure.

8. Promote eye health

Arugula is a great source of carotenoids which are the pigments that occur naturally and improve the ability of vision. Carotenoids slow down the development of macular degeneration which is caused when the center of the field of vision is compromised. This leads to cataracts. The high intake of carotenoids helps to slow down the symptoms of old age. (5)

9. Absorbs minerals

Arugula has a low amount of oxalates in comparison to other leafy vegetables such as spinach. Oxalates prevent mineral absorption in the body. As it does not have a high amount of oxalates, the minerals such as iron and copper are easily absorbed in the body that can be used efficiently.

10. Lose weight

Arugula is low in calories content, rich in nutrients and vitamins which provide a positive effect on effort for weight loss. It helps to satisfy the nutritional needs and balances the system without making extreme changes in the diet.

Health Benefits of Arugula Leaf

1. Natural Source of Antioxidants

There are a lot of types of antioxidants and vitamin C and vitamin A found in arugula are offering you powerful antioxidants that are essential for your body’s metabolism and provide it protection that is required by your body.

2. Fights Free Radicals Effectively

Today, avoiding free radicals is not an easy task. That’s why is important for you to make sure your body is fully protected from the harmful effects of free radicals. Arugula contains some properties that could help you fight free radicals effectively.

3. Contains Anticarcinogenic Properties to Fight Cancer

There are two potent anticarcinogenic properties found in arugula which are effective to fight cancer, they are indole 3 carbinol and sulforaphane. Besides that, arugula is also rich of antioxidants that are effective to fight free radicals which stimulate the development of cancerous cells in the first place.

4. Prevent Tumor Cells Migration

Sometimes the biggest problem of a tumor is not only the tumor itself but when the tumor has been removed; the possibility of cells migration after the removal is higher. Arugula contains properties that could prevent cells migration to prevent new tumors to appear.

5. Contains Anti-inflammatory Properties

What makes arugula a strong anti-inflammatory solution is because this healthy vegetable is so rich in omega 3 fatty acid and indole 3 carbinol. The combinations of those properties will give you a solution to control inflammation.

6. Could Act as Anti-Viral Effect

Vitamin C and some antioxidants properties found in arugula are effective to fight the anti-viral effects. This condition is not going to endanger you but if you are not dealing with it well, fighting the infection could be a real battle.

7. Goods for Heart

Vegetables that are rich in minerals are always good for the heart and arugula is no exception. The minerals found in this green vegetable are enough to maintain the health of your cardiovascular system.

8. Lowers Blood Pressure

Arugula is a solution for those who are currently suffering from hypertension because the high level of proteins found in arugula could help lower blood pressure and control the level. The same things could be applied to those with cholesterol problems as well.

9. Promotes Healthy Bones

It is common knowledge that all foods or vegetables that are rich in calcium are great for your bones. Fortunately, arugula is not only rich of calcium but also contains vitamin K in relatively high amounts. Those combinations will promote healthy bones, including strong teeth and nails.

10. Solutions to Healthy Skin

The combinations of vitamin C and antioxidants found in arugula are the best natural solution to promote healthy skin and prevent some skin conditions like eczema, acne, and dull skin.

11. Could Prevent Premature Aging

Most people just don’t aware that the wrinkles in their face are not normal because it is caused by premature aging. There are a lot of factors that could cause this condition but whatever the factors are, consuming arugula could help you prevent it effectively.

12. Prevents Degenerative Diseases

When it comes to degenerative diseases, most people will easily blame their old age. The fact is healthy lifestyle since young age could give you healthy life during senior age. It doesn’t mean that when you’re old, you will be destined to suffer degenerative diseases. Arugula contains antioxidants that could help you prevent it.

13. Protects Your Artery

Blood clotting is not always bad but this ‘bad’ reputation is caused by how blood clots usually appear in the wrong place, like in the artery. Arugula contains vitamin K that will promote natural blood coagulants and at the same time protect your artery.

14. Natural Solution to Healthy Eyesight

Surely you have known that for healthy eyesight what you need to do is consume foods rich in vitamin A. Arugula is one of the vegetables which are so rich in vitamin A. Consume it regularly is not only giving you better eyesight but also preventing all kinds of conditions that related to a vision problem in old ages.

15. Protect Eyes from Cataract

As mentioned in the previous point, consuming arugula on a regular basis from a young age could prevent all kinds of eye conditions when you reach senior age because arugula is rich in vitamin A as well as omega 3 fatty acid. Well, since it is a tasty vegetable, why don’t you start putting it into your daily diet and enjoy all the benefits for the rest of your life?

16. Highly Recommended for Pregnant Women

During pregnancy, consuming foods rich in folate is highly recommended because it promotes the optimal development of the fetus inside the womb especially in the first three semesters.

17. Prevent Baby Born with Birth Defects

One of the factors that cause a baby born with birth defects is when during pregnancy the fetus is not getting enough nutrients some of the developments are not optimal. Folate contained in arugula could make sure optimal development of the fetus.

18. Fights Depression Effectively

Depression is not an easy condition to deal with but at least omega 3 fatty acids and folate found in arugula could assist in reducing the symptoms of depression.

19. Prevents Alzheimer

Just like depression, Alzheimer’s is a kind of disease that occurs in your brain. When it comes to Alzheimer’s, the only solution to prevent is making sure that your brain is getting enough nutrients like omega 3 fatty acids and folate.

20. Reduces the Risk of Cognitive Decline

Sometimes you cannot fight what time will take for you but it doesn’t mean you cannot slow down the process. The cognitive decline will be suffered by everyone in old ages but if folate contained in arugula could help you slow down the process. So, folate is not only good for infants but also good for senior people.

21. Natural Energy Booster

What you need to boost your energy is not an energy drink but as simple as making sure your body is getting enough oxygen. Oxygen is distributed by hemoglobin in red blood cells, so consuming foods rich in minerals that promote the production of red blood cells like arugula is the best solution available.

22. Strong Detoxification

Consuming arugula regularly could help you flush away all toxins from your body naturally because arugula contains strong detoxifications compounds that are essential for your body.

23. Promotes Healthy Bowel Movement

Healthy bowel movement is essential for your metabolism, the slower the movement the slower your body metabolism as well. Arugula is rich of fiber that could promote healthy bowel movement.

24. Good for Digestive System

Just by adding arugula to your salad, you are not only getting tasty food to consume but also able to deal with acute indigestion problems. Arugula is rich in fiber and it could help you digest your meal in an easier way.

25. Promotes Cell Metabolism

The most important thing you should know about body metabolism is because cells are also experiencing the metabolism process. Vitamin B complex found in arugula is essential to the metabolism of the cells that could act as supporters in all kinds of different cell activities including energy production and the production of red blood cells.

26. Contains Aphrodisiac

What is an aphrodisiac? For you who are not really familiar with this term, aphrodisiac is one of the natural properties that could boost your libido and improve your sex life. Studies have shown that aphrodisiac contained in arugula is enough to boost the testosterone level in men as well as the quality and quantity of the sperm.

27. Low Calories Food

Surely you have realized that vegetables are considered to be low calories foods and arugula is no exception. However, some people thought that low calories foods are not as tasty as high calories food. To prove it wrong, why don’t you start mixing your salad with arugula and enjoy the peppery taste that will improve the flavor of your favorite salad.

28. Good for Weight Loss

The problem with the weight loss program is not how to do it but much more about how to control hunger. What do you know about chlorophyll found in arugula? This compound is effective to suppress your appetite and control your hunger, that’s why mixing it with salad is not only improving the taste but gives you a reason to not overeat.

29. Prevent Liver Damage

What’s so amazing about arugula is this green vegetable is not only tasty but also contains vitamin K. In this case, vitamin K is very healthy for the liver, kidney as well as bladder because it could prevent the clog caused by excessive calcium in the bloodstream and as the result, you could prevent the possibility of liver damage.

30. Hydrates Your Body

Most people thought that the only thing they could do to make sure their body is perfectly hydrated is by consuming water. Well, some foods that are rich in water could be used as the source as well and arugula is one of the vegetables that could hydrate your body as well.

31. Treats Osteoporosis

Many studies have proven that arugula is really great in preventing osteoporosis. However, how about those who have suffered this bone condition? Still, consuming arugula regularly is highly recommended even for those who have been diagnosed with this condition because calcium found in the arugula will assist in slowing down the bone loss process.

32. Immunity System Booster

There are some factors that make arugula a great immunity system booster. First, it contains high antioxidants, including vitamin A and vitamin C. Second, as a strong detox solution, it is able to help you maintain your metabolism from inside that will affect the improvement of the immune system.

33. Promotes the Production of White Blood Cells

One of the properties that are responsible for the production of white blood cells in your body is copper. You must have known that white blood cells are essential in proper blood clotting and arugula is also rich in minerals including copper.

34. Essential to the Production of Red Blood Cells

Besides promoting the production of white blood cells, minerals found in arugula are also essential to promote the production of red blood cells.

35. Optimizes the Mineral Absorption

Some people are not aware that sometimes the combination of food they consume is actually not good for some nutrient absorption, such as mineral absorption. However, consuming arugula could optimize mineral absorption and make sure your body will get enough minerals.

36. Natural Deodorant

Perhaps it is hard for you to believe that arugula is actually effective natural deodorant. Arugula is not only effective in helping you beat bad breath but also eliminating body odor. Just by consuming it regularly, you could say goodbye to body odor for good due to the chlorophyll compound found in this tasty vegetable.

37. Prevent Electrolyte Imbalance

Health benefits of arugula, during a workout sometimes people are not really aware of a condition well known as electrolyte imbalance. What people care about is only whether their body is dehydrated or not. That’s why adding arugula to your diet could provide your body with enough electrolytes so you have enough stock during an intensive workout.

38. Recommended Food for Diabetes

Do you know that eating arugula could help you prevent the sugar spike? Well, people with diabetic conditions are better to consume arugula before the main course in order to prevent the spike or they could consume it along with the meal as well.

Traditional uses

• As in other greens, arugula also is one of the very low-calorie vegetables. 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit health.
• Salad rocket has the ORAC value (oxygen radical absorbance capacity, a measure of antioxidant strength) of about 1904 µmol TE per 100 grams.
• Being a member of the Brassica family, arugula greens are rich sources of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and iso­thiocyanates. Together, these compounds have been found to counter the carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
• Further, Di-indolyl-methane (DIM), a lipid-soluble metabolite of indole, has immune modulator, anti-bacterial, and anti-viral properties (by potentiating Interferon-gamma receptors). DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase-III clinical trials for cervical dysplasia.
• Fresh salad rocket is one of the greens rich in folates. 100 g of fresh greens contain 97 µg or 24% of folic acid. When given to the anticipant mothers during their conception time, folate may help prevent neural tube defects in newborns.
• Likewise, as in kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 µg of beta-carotene, and 2373 IU of vitamin A. Carotenes convert into vitamin-A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help humans protect from skin, lung, and oral cavity cancers.
• This vegetable is also an excellent source of the B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid which are essential for optimum cellular enzymatic and metabolic functions.
• Fresh rocket leaves contain healthy levels of vitamin-C. Vitamin C is a powerful, natural anti-oxidant. Foods rich in this vitamin help the human body protect from scurvy disease, develop resistance against infectious agents (boosts immunity), and scavenge harmful, pro-inflammatory free radicals from the body.
• Salad rocket is one of the excellent vegetable sources for vitamin K; 100 g provides about 90% of recommended intake. Vitamin K has a potential role in bone health by promoting osteotropic (bone formation and strengthening) activity. Adequate amounts of dietary vitamin-K levels help to limit neuronal damage in the brain. It thus has an established role in the treatment of patients who have Alzheimer’s disease.
• Its leaves contain adequate levels of minerals, especially copper and iron. Also, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.
• During ancient times, the powerful love potion was formed with arugula and other herbs such as lavender.
• An Arugula could be consumed to enhance sexual performance.
• The daily intake of Arugula helps to have more sexual energy and drive.
• It promotes the sensory system and enhances touch responses in the body.

How to Eat

• In Italy, Arugula is consumed as a green, salad mix, cooked greens, and topping for pizzas.
• In South America, Arugula is consumed with sun-dried mozzarella and tomato.
• The young leaves are used in salads mixed with other greens.
• Raw Arugula is used with meats or pasta and the older leaves are cooked.
• Pesto is made with Arugula which is very tasty.
• It could be eaten with crackers, bread, spread on a sandwich, tossed with pasta, or as a wrap.
• The leaves could be steamed or sautéed and tossed with oil, pasta, and herbs.
• The flowers and leaves could be added to soups to enhance the flavor.
• In Egypt, Arugula is consumed with stewed fava beans as a breakfast.
• The digestive alcohol is made in the Gulf of Naples on the island of Ischia which is called rucolino.
• Flowers are used to garnishing salads.
• The oil is extracted from the mature seeds to make taramira oil.
• In salads, Arugula pairs well with vinegar, lemon, and fresh or sundried tomatoes.
• In the Middle East, Arugula features non-vegetarian dishes.

Other Facts        

• It is called a rocket as it grows at a rocket fast speed.
• Ancient Romans consume Arugula for good luck.
• In Ancient Rome, Arugula was very popular due to its aphrodisiac properties.
• The oil which is extracted from the seeds is known as Taramira oil that is used for preparing salads and cooking.
• The oil is also used in cosmetic and medical purposes.

References

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