Known for its peppery taste, arugula—also called rocket or rucola—is much more than a flavorful salad green.
With a rich nutrient profile and centuries-old medicinal uses, it supports digestion, detoxification, and even acts as a natural aphrodisiac.
Arugula is loaded with essential minerals like magnesium, calcium, iron, and potassium. It’s also a great source of vitamins A, C, K, and B-complex, including folate. Low in calories (only 25 per 100g), it’s ideal for light, healthy meals.
There are two main types: cultivated arugula, which is milder and quick to grow, and wild arugula, which has darker leaves and a more intense flavor.
Health Benefits of Arugula
1. Digestive Support and Gut Health
This leafy green stimulates digestive enzymes and can soothe the stomach, offering benefits to those with gastritis or ulcers. It also eases bloating and acts as a gentle laxative thanks to its fiber content.
2. Detoxifying and Liver-Friendly
Arugula’s diuretic properties help flush out toxins. Compounds like isothiocyanates and sulforaphane support liver detoxification, protecting the body from harmful substances, including potential carcinogens.
3. Cancer-Fighting Potential
Beta-carotene and sulforaphane found in arugula have been linked to reduced risks of several cancers, including stomach and bladder. The plant also contains glucosinolates that strengthen immune defenses.
4. Supports Energy and Metabolism
B vitamins and iron in arugula contribute to energy production, fat metabolism, and red blood cell formation. This makes it a smart choice for those dealing with anemia or fatigue.
5. Weight Management and Bone Health
Its low calorie count and water-eliminating effects help reduce bloating and support weight loss. Vitamin K and folate promote bone strength and may help prevent osteoporosis.
6. Skin, Sleep, and Immune Boost
Antioxidants like vitamin C protect against aging and support immunity, while vitamin A helps maintain skin health. As a tea, arugula has calming effects that may assist with insomnia.
7. An Age-Old Aphrodisiac
Used in love potions since Roman times, arugula has earned a reputation for enhancing libido. Recent studies suggest it may block enzymes linked to erectile dysfunction, lending scientific support to its traditional use.
8. Additional Benefits
Arugula helps regulate blood pressure, supports heart health, strengthens teeth, and may enhance vision. Its high folic acid content is especially beneficial during pregnancy.
How to Enjoy Arugula
Often eaten raw in salads, arugula pairs well with Parmesan, cherry tomatoes, and radicchio. It can also be sautéed or added to pasta dishes. For a soothing detox tea, steep 5g of leaves in hot water for 10 minutes.
Storage Tips
Store washed and dried arugula in a paper bag in the refrigerator. It’s best used within 4–5 days to preserve freshness.
Precautions and Moderation
Generally safe, arugula should be consumed in moderation—no more than two handfuls a day. Excessive intake may interfere with thyroid function or blood-thinning medications due to its vitamin K and isothiocyanate content.