5 Interesting Arugula Health Benefits for Your Body

Updated on February 17th, 2020
arugula health benefits

A nutrition-packed vegetable and the relative of broccoli and cauliflower, Arugula is a green vegetable quite popular for its distinct peppery flavor. Not only it delivers a great taste but contains an abundant amount of nutrients that make it a healthy veggie for you.

Consuming arugula can benefit you in numerous ways. From improving your metabolic functions to boosting your immunity and reducing the risk of cancer, the veggie can do wonders for you. Learn the various arugula health benefits and know why you must include it in your diet.

What is Arugula?

Arugula belongs to the Brassicaceae family and Eruca genus. It is a green leafy, nutrient-dense plant which is believed to originate in the Mediterranean. It is known by different names across the world like colewort, garden rocket, roquette, and rucola.

Arugula Nutrition

Arugula is famous for its nutritious value and contains a large number of antioxidants in it. It is said to be an excellent source of Vitamin A, K and C. It also contains essential minerals like calcium, iron, magnesium, folate,etc. It is also considered a good source of fiber. The fiber content in it makes it one of the useful vegetable to include in your diet.

There are various benefits of fiber, solving digestion problems is the biggest of them all. Besides, the veggie also contains a high amount phytochemicals which make it beneficial in preventing cancer. In all, arugula is a nutrient-rich fruit with low calories. As 90 percent of arugula consists of water, arugula calories are low. Three cups of the veggie contain only 80 calories

Arugula Health Benefits

  1. Fights with Cancer

  2. Bone Health

  3. Reduces Inflammation

  4. Natural Cleanser

  5. Hydration

Arugula gets considered as one of the healthiest vegetable available in the market. It has various health benefits and thus can be a part of your daily or weekly diet. It contains essential nutrients as well as vitamins, which are vital for proper working and functioning of the body.

Studies have suggested that consistent consumption of arugula prevents your body from various diseases, the treatment of which might an expensive proposition for you going forward. The five significant arugula health benefits to your body are as follows:

1. Arugula health benefits in fighting cancer

Arugula is high in fiber as well as various antioxidants. It is also very rich in glucosinolates, which studies have suggested that reduces the risk of multiple types of cancer like lung, breast, prostate as well as pancreatic cancer.

2. Arugula health benefits for bone health

women with strong bones
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The most important vitamin for bone health is vitamin K. Vitamin K helps in absorption of calcium within the bones. Only 3 cups of arugula can serve you with your daily need of vitamin K.

This enhances the density of your bone through effective absorption of calcium into it. It is also a very high source of calcium. Arugula leaves can be eaten raw every day in the form of salad, and it can provide bones with necessary calcium for the day.

3. It helps in inflammation reduction

Due to the fastpace lifestyle of the current generation, junk eating has become a habit. It leads to various severe diseases to develop in our body like heart diseases etc. Arugula also contains an element indole-3-carbinol that is responsible for reducing the cases of inflammation in the body.

It acts as an anti-agent and prevents inflammation to take place in your body. Thereforearugula health benefits also help in making your body clean from inside and at the same time prevents inflammation to take place in your body.

4. It is a natural cleanser of the body

The fiber content of arugula helps in cleaning out the colon that means an improvement within bowel movement. Proper bowel movement leads to the right kind of digestion. Thus the body cleans up, and all the toxic waste gets removed from the body.

It is one of the most crucial arugula health benefits amongst others, which makes it a primary vegetable within diets of various households around the world.

5. It is good for hydration

Arugula contains around 90 percent water. Thus, it can be a primary food in summer as it can get consumedon a daily basis within your diet. The water content present in it will make you hydrated throughout the day.

It is also important to note that is very less in calories and thus can get added to your daily diet with ease and with not much side effects.

Arugula Recipes

arugula recipe
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There are various through which arugula can be ingested within the body to reap the maximum arugula health benefits. Cooked arugula usually provides fewer nutrients to your body than raw arugula. The most common form in which you can eat arugula is in its natural way. In various European countries like Italy and France, arugula leaves get consumed as a salad in the starters.

Though arugula taste is not cheesy, it gets used in Italian cuisine by adding the same within main courses. There are arugula seeds that are available in the market that can be used to sow in the garden and can be a healthy green veggie for your entire family. One such recipe is as follows..

Sautéed Arugula with Pancetta and Garlic

  • Sauté the garlic as well as pancetta within a medium to large skillet
  • It must be sautéed until they become crisp and turn golden
  • Add olive oil within it
  • Add arugula and cook
  • It must be turned occasionally, until the leaves wilt ranging from 3 to 5 minutes
  • Spray salt along with pepper to serve it

Arugula Side Effects

There are various side effects of arugula as well that needs to get considered before incorporating the same in your diet on a regular basis. Some of the side effects of arugula are discussed as follows:

1. Arugula may cause abdominal cramping

Arugula can cause various short-term side effects like abdominal cramping and discomfort. It is due to the presence of sulforaphane in arugula. Thus, it shall get avoided in taking large quantities and can be avoided in severe issues related to discomfort within abdominal.

2. Arugula also affects blood disorders

If you are suffering from issues of blood disorders or if you are regularly consuming medications for blood thinning then arugula consumption cannot be a good idea for you.

It contains Vitamin K in large quantity and this may cause blood clots to form and thus may not be healthier for people looking for thinning their types of blood through proper medications. Hence, it is a definite avoid for such peoples.


Thus, it can get concluded that there are plenty of arugula health benefits that can be derived from arugula as it is quite rich in minerals and vitamins. It is healthy for cancer patients as it contains specific properties which help in preventing various types of cancers. It also contains nutrients which are essential for the human body and growth.

Arugula includes lots of water, and this makes it a calorie-free commodity for consumption. The side effects are not much and can get avoided through necessary precautions. It is a must for your daily or weekly diet and can make your body fit, healthy and disease free on regular consumption.


1. Is arugula beneficial for weight loss?

Yes. Because arugula contains 90 percent water, it provides decidedly fewer calories. 3 Cups of arugula leads to only 80 calories. Under, weight loss people avoid calories but at the same time require all the vitamins and minerals in a proper manner. Arugula fulfills that requirement of human body.

2. Is arugula beneficial for Eyes?

Yes. Arugula contains vitamin A in enough. This vitamin is the most important for the protection of the surface of the eye. It is also beneficial for your teeth and bones. Studies have shown that regular consumption of arugula has led to better vision among people.

The green leaves of this vegetable are recommended to be eaten raw as a salad. It mostly gets consumed in some of the European countries plays a critical part in their cuisine.

3. Is arugula healthy for the immune system?

Yes. Arugula is a significant source of various kinds of vitamins and minerals. It becomes essential to know that antioxidants which are present in arugula help in increasing the overall immunity of your body in the longer run.

Arugula contains copper within it,and it helps in the creation of white blood cells within the body. WBC are prime defense agents and aids in the protection of body from a series of diseases.

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