The Health Benefits of Arugula

If you’re shopping for salad greens at your local store, you have no shortage of choices. The tried-and-true iceberg and romaine lettuces now have a lot of competition, from baby spinach to watercress.

Arugula has joined the salad shelf selection — but it’s not just another type of lettuce.

The leafy vegetable can fight cancer, strengthen your bones, boost your immune system, support your gut health and help your heart health.

Registered dietitian Julia Zumpano, RD, LD, dives deeper into the benefits of eating arugula and ways to add it to your plate.

What is arugula?

Arugula’s leafy looks are deceiving because this veggie technically isn’t a leafy green. It’s a cruciferous vegetable, in the same category as broccoli, Brussels sprouts, cabbage and cauliflower. Arugula is a member of the Brassica genus, which includes more than 3,700 flowering plants and is also known as the mustard family.

“People see arugula leaves and assume it’s a type of lettuce, but it’s not,” says Zumpano. “Arugula leaves may be the most popular part of the plant, but you can also eat its seed pods, mature seeds and the flowers. The leaves and flowers have a peppery flavor, and the seeds are popular in many Indian dishes.”

Is arugula good for you?

“All cruciferous vegetables are highly nutritious,” says Zumpano. “Arugula is packed with vitamins, minerals and phytochemicals that help prevent diseases like cancer.”

Nutrients in arugula

A 100-gram (3.5-ounce) serving of raw arugula contains:

• 25 calories
• 0.7 grams of fat
• 3.7 grams of carbohydrates
• 1.6 grams of fiber
• 2.6 grams of protein
• 2 grams of sugar

Arugula is also full of vitamins and minerals, including:

• 109 micrograms of vitamin K (90% of your daily value or DV)
• 15 milligrams of vitamin C (25% DV)
• 160 milligrams of calcium (16% DV)
• 47 milligrams of magnesium (11% DV)
• 369 milligrams of potassium (10% DV)
• 27 milligrams of sodium

Benefits of arugula

Add arugula to your diet to enjoy its many potential health benefits, including:

1. Fights cancer

Some evidence suggests that arugula and other cruciferous vegetables could fight certain types of cancer. Arugula contains natural substances called glucosinolates, which give cruciferous veggies their strong aroma and bitter flavor.

Glucosinolates are the star of the show when it comes to possibly fending off:

• Bladder cancer
• Breast cancer
• Colon cancer
• Lung cancer
• Pancreatic cancer
• Prostate cancer

“When you eat food with glucosinolates, your body breaks them down into compounds with cancer-preventing properties,” explains Zumpano. “These compounds protect cells from damage and may inhibit tumor growth.”

2. Strengthens your bones

Arugula has plenty of calcium, which is essential for healthy bones. But it’s also an excellent source of magnesium and vitamin K, which work alongside calcium for even more bone-building power.

“Magnesium helps your bones absorb the calcium they need,” explains Zumpano. “And research shows that people with osteoporosis who consume enough vitamin K have lower rates of fractures and higher bone mineral density. Because arugula contains all three nutrients, it’s a great food for maintaining strong bones.”

3. Boosts your immune system

Arugula contains a high amount of vitamin C, which helps your immune system do its job.

“Vitamin C won’t necessarily keep you from getting sick, but it can help you get over a cold sooner,” notes Zumpano. “Vitamin C is essential to helping your immune system mount an attack against invaders like viruses.”

4. Supports your gut health

A healthy gut is key to overall health, and your gut’s fuel of choice is fiber. Like most vegetables, arugula has plenty of fiber to help satisfy your gut’s needs.

“Fiber feeds your microbiome so it can maintain a community of helpful bacteria and other organisms,” explains Zumpano. “Your microbiome keeps your digestion running smoothly, but it does much more than that. It also affects your immunity and possibly even your mental health.”

5. Helps your heart

Potassium is a mineral that can reduce your risk of high blood pressure and stroke. And unfortunately, many U.S. adults aren’t getting enough. Enter arugula: a good source of potassium and other heart-healthy nutrients.

“Not only does arugula contain potassium, but it also has fiber, which can lower your risk of heart disease,” says Zumpano. “It’s also high in magnesium, which helps prevent atherosclerosis, high cholesterol and high blood pressure.”

Should you eat arugula raw?

Arugula is a healthy option whether raw or cooked but eating it raw may preserve more nutrients.

“Raw arugula may contain more vitamins, minerals and phytonutrients than cooked,” clarifies Zumpano. “But raw arugula also has a stronger flavor than lettuce and other greens, so not everyone loves it. Try baby arugula, which has a milder flavor than the full-grown leaves.”

How to eat arugula

Using arugula as a salad staple is an easy way to enjoy this veggie, but it’s certainly not your only option. Lightly sauteing the leaves will mellow the flavor while preserving many of its nutrients.

“Sauteed arugula still has plenty of health benefits, and you can enjoy it on pasta, pizza or sandwiches,” suggests Zumpano. Try these recipes for some nutrition-packed meals:

• Fast and easy arugula lentil pasta salad
• Linguine with garlic, oven-roasted tomatoes and arugula
• Penne pasta salad with asparagus and arugula
• Roasted tomato, cheese and arugula sandwiches
• Simple seared salmon with baby arugula

Try some arugula today

Arugula is a superfood chock-full of vitamins, minerals, fiber and cancer-fighting compounds.

“Arugula has unique health benefits you won’t find in many other foods, so it’s worth trying,” encourages Zumpano. “It’s also versatile, so you can enjoy it in salads or cooked dishes, depending on your taste.”