23 Health Benefits Of Arugula

Arugula (Eruca Sativa) is a leafy green vegetable that is commonly used in salad cuisines. It is also called garden rocket, salad rocket, rucola, colewort, or roquette.

Arugula is rich in vitamins, minerals, and antioxidants. These include;  calcium, magnesium, potassium, phosphorus, sodium, B vitamins, folic acids, vitamin C, and fat-soluble vitamins A, E, and K (but not D).

Compared to other leafy green vegetables, arugula is low in oxalates. Oxalates are chemicals that inhibit the absorption of minerals by the body.

Arugula Nutritional Facts

Nutrition Facts
Amount Per Serving
Calories 25
% Daily Value
Total Fat 0.7g
1%
Saturated Fat 0.1g
0%
Trans Fat 0.0g
Cholesterol 0mg
0%
Sodium 27mg
1%
Total Carbohydrates 3.7g
1%
Dietary Fiber 1.6g
6%
Sugars 2.1g
Protein 2.6g
Vitamin A 47%
Vitamin C 25%
Calcium 16%
Iron 8%

Below are various health benefits of arugula;

1. Arugula Supports Weight Loss


Arugula is a rich source of dietary fiber which delays hunger. This implies that the consumption of this vegetable could prevent overeating, thereby helping one shed some unnecessary pounds of fat. Moreover, the herb contains fewer calories, making it an excellent addition to your weight loss diet.

2. Arugula Boosts The Immune System


Arugula contains di-indolyl-methane (DIM), a compound that inhibits viral and bacterial infections. Studies show that DIM has been used to slow the progression of the Human Papilloma Virus.

3. Arugula Prevents Osteoporosis


Arugula is a rich source of vitamin K, a vital mineral that facilitates the absorption of calcium. In addition to Vitamin K, arugula contains adequate amounts of calcium, an essential mineral that supports healthy bones and teeth.

4. Arugula Lowers The Risk Of Cancer


Arugula contains sufficient amounts of sulforaphane, a compound that slows the progression of cancer, as well as inhibits the production of histone deacetylase, an enzyme that boosts the proliferation of cancer cells. In addition to sulforaphane, arugula contains glucosinolates, phytonutrients that neutralize harmful free radicals and cancer cells. Studies show that regular consumption of this vegetable reduces the risk of bladder, breast, and colon cancer.
(https://www.ncbi.nlm.nih.gov/pubmed/24950293)

5. It Prevents Gastric Ulcers


Studies show that that arugula can prevent gastric ulcers, a type of peptic ulcer that corrodes the abdominal wall, leading to severe pain. According to studies, arugula can reduce the symptoms of ulcers by lowering stomach-acid secretion.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2675085/)

6. It Detoxifies The Body


Arugula is a rich source of phytochemicals, chlorophyll, antioxidants, and dietary fiber. These compounds help the body get rid of toxins that could increase one’s risk to some diseases, as well as slow down vital physiological processes.

7. Arugula Hydrates The Body


Arugula contains 90% water. Therefore, consuming the plant could be an excellent way to keep the body hydrated. Hydration promotes skin elasticity, supports muscle efficiency, and it regulates body temperature.

8. It Supports Blood Clotting


Arugula is a rich source of Vitamin K and potassium. These nutrients support blood clotting, thereby protecting wounds from being infected. The ancient Roman soldiers used the plant to manage various types of injuries they acquired while on the battlefield.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998867/)

9. Arugula Supports Eye Health


Arugula is rich in vitamin A, vitamin K, and beta-carotene. These micronutrients do not only keep your eyes in great shape, but they also protect the eyes from multiple eye conditions like macular degeneration, and cataracts. Furthermore, arugula’s antioxidants shield the eyes from the damaging effect of harmful free radicals.
(https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-arugula.pdf)

10. It Supports Digestion


Like most vegetables, arugula is an alkaline food that helps maintain the stomach’s optimal pH required for smooth digestion. Moreover, arugula’s fiber promotes the absorption of nutrients into the body.

11. Arugula Is Great For Expectant Mothers And Their Unborn Kids


Arugula is a powerhouse of iron and folate, vital minerals that keep the mother’s red blood cells in check, as well as protect the unborn kid from congenital anomalies like spina bifida and neural damage.

12. It Increases Metabolism

Arugula contains B-complex vitamins that protect one from the severe side effects of a slowed metabolism. Some of such effects are frequent ailments, fatigue, high blood sugar, excessive sweating, and unhealthy weight gain. The vitamins support the production of red blood cells, boost energy production, and they promote fat synthesis. These processes are vital for one’s metabolic health.

13. Arugula Reduces Inflammation


Arugula contains indole-3-carbinol, a compound that combats inflammation resulting from bacterial and viral infections. The organic oil extracted from this veggie can help prevent eczema and psoriasis, conditions that cause skin inflammation.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3821631/)

14. It Promotes Hair Growth


Regular consumption of Arugula juice cleanses hair pores and promotes hair growth. It is the reason why people who consume this plant regularly have thick, healthy and shiny hair.

15. It Promotes The Skin’s Health


Arugula is a rich source of antioxidants which reverse the effects of aging, slow the appearance of wrinkles and combat the presence of scar tissues. Moreover, the antioxidants increase cell metabolism leading to healthy and youthful-looking skin.

16. Arugula Protects The Liver From Damage


Regular consumption or exposure to toxins and chemicals from food, drugs, water, and air can result in liver damage if left unmanaged. Arugula helps the liver and the general body to flush out these chemicals and toxins that could damage the liver.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130626/)

17. It Enhances Libido


In 2013, researchers from Al- Nahrain University discovered that arugula leaf extract increased testosterone hormone and sperm production in mice. They concluded that the leaf extract has similar aphrodisiac properties in human beings. The ancient Romans used arugula to promote sexual desire and fertility.

18. It Prevents Anemia


Arugula is a rich source of copper, iron, and folate. These minerals support the production of red blood cells, thereby reducing the risk of anemia. Moreover, the consumption of arugula could help in the management of the fatigue associated with anemia.

19. It Prevents Scurvy

As noted before, arugula is a powerhouse of vitamin C which prevents the body from scurvy. Scurvy is a vitamin C deficiency condition that comes accompanied by detrimental symptoms like gum disease, excessive fatigue, sore arms, and mood swings.

20. Arugula Prevents Brain Damage


Arugula’s antioxidants and vitamins play a synergistic role in combating neural damage. It is a rich source of vitamin K and C which are used to manage Alzheimer’s disease and the symptoms associated with the degenerative mental conditions.

21. It Helps In The Management Of Diabetes


Arugula’s leaves contain an abundance of alpha-lipoic acid, a compound that increases insulin sensitivity, as well as aiding to reduce blood glucose level. For this reason, this leafy vegetable would be an excellent addition to a diabetic meal.

22. It Increases Mineral Absorption

Unlike most leafy vegetables, arugula contains minute levels of oxalates, a compound that inhibits the body’s nutrient absorption capacity. As such, consuming arugula could be the best alternative to vegetables that could impair nutrient absorption of essential minerals like calcium, and iron.

23. It Promotes Endurance And Post-Workout Muscle Relaxation

Arugula is a rich source of nitrates which help the body’s muscles to relax after a high-intensity workout. Besides muscle relaxation, the nitrates prevent post-workout muscle pain and fatigue by helping the muscles to flush out lactic acid, the main culprit for muscle soreness.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4408745/)

 

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