Arugula: Nutritional Facts and Key Benefits

Super Foods Series: Food is Medicine, Kitchen is Your Pharmacy

Arugula: Nutritional Facts and Key Benefits 

Arugula is one of the cruciferous vegetable family. Other cruciferous vegetables include broccoli, cauliflower, kale, cabbage, Brussels sprouts, turnips, Bok choy, and watercress. 

Arugula leaves, also known as rocket or roquette, are tender and bite-sized with a tangy/spicy flavor. 

Quick Nutritional Facts

One cup or 20 grams of raw arugula contains trace amounts of iron, folate, magnesium, potassium, and provitamin A.

• Calories: 5
• Protein: 0.0516 gram
• Vitamin C: 2.5% of the Daily Value (DV)
• Vitamin K: 27.7% of the Daily Value (DV)
• Calcium: 3.2% of the Daily Value (DV)

Benefits:

Some of the health benefits of Arugula are: 

Anticancer properties: Glucosinolates, a group of bioactive plant compounds in Arugula, provide antioxidant activity, meaning they mitigate the cancer-promoting effects of oxidative stress and help prevent the growth and spread of cancer cells. The body breaks down glucosinolates into a range of beneficial compounds, including sulforaphane, which inhibits the enzyme histone deacetylase (HDAC), which is involved in the progression of cancer cells.

Diets high in cruciferous vegetables, including Arugula, reduce the risk of breast cancer, colorectal cancer, lung cancer, prostate cancer, etc.

Blood pressure: Along with other leafy greens, Arugula contains high levels of beneficial nitrates and polyphenols. High intakes of nitrate lower blood pressure.

Diabetes/Blood sugar: Studies show that Arugula and other cruciferous vegetables help lower blood sugar and other metabolic disorders.

Cardiovascular Health: Consuming high amounts of Arugula reduces atherosclerosis, a condition where plaque builds up in the arteries, increasing the risk of cardiovascular issues.