Celebrated for its peppery bite, arugula—also known as rocket or rucola—is far more than just a tasty salad ingredient.
Boasting an impressive nutritional profile and a history of medicinal use stretching back centuries, arugula aids digestion, supports detoxification, and has even been regarded as a natural aphrodisiac.
This leafy green is rich in vital minerals such as magnesium, calcium, iron, and potassium. It also delivers ample amounts of vitamins A, C, K, and B-complex, including folate. With just 25 calories per 100 grams, arugula is a perfect addition to light, healthy meals.
There are two primary varieties: cultivated arugula, which is milder and fast-growing, and wild arugula, which features darker leaves and a more robust, intense flavor.
Health Benefits of Arugula
1. Digestive Aid and Gut Support
Arugula encourages digestive enzyme activity and can help soothe the stomach, benefiting people with ulcers or gastritis.
Its fiber content acts as a gentle laxative and eases bloating.
2. Detoxification and Liver Protection
With diuretic properties, arugula helps the body flush out toxins.
Its compounds, such as sulforaphane and isothiocyanates, assist liver detox processes and shield the body from harmful agents, including potential cancer-causing substances.
3. Anti-Can.cer Properties
Arugula contains beta-carotene and sulforaphane, which are associated with a reduced risk of various cancers, like those of the stomach and bladder.
Its glucosinolates also bolster immune defense.
4. Supports Metabolism and Energy
Packed with B vitamins and iron, arugula aids in energy production, fat metabolism, and red blood cell development, making it beneficial for individuals dealing with anemia or fatigue.
5. Weight Control and Bone Strength
Low in calories and mildly diuretic, arugula can reduce bloating and support weight loss.
Thanks to vitamin K and folate, it also promotes strong bones and may help prevent osteoporosis.
6. Benefits for Skin, Sleep, and Immunity
With antioxidants like vitamin C, arugula helps guard against premature aging and supports immune function.
Vitamin A keeps skin healthy, and when consumed as a tea, arugula may have a calming effect that can improve sleep quality.
7. Traditional Aphrodisiac
Used since Roman times in love potions, arugula has long been associated with boosting libido.
Recent studies indicate it may help block enzymes involved in erectile dysfunction, lending modern support to its ancient reputation.
8. Other Advantages
Arugula may help regulate blood pressure, promote heart health, strengthen teeth, and support eye health.
Its high folate levels are particularly beneficial during pregnancy.
How to Use Arugula
Typically eaten raw in salads, arugula pairs nicely with Parmesan, radicchio, and cherry tomatoes.
It can also be lightly sautéed or added to pasta. To make a detox tea, steep 5 grams of arugula leaves in hot water for about 10 minutes.
Storage Suggestions
Keep washed and dried arugula in a paper bag inside the refrigerator, and try to consume it within 4 to 5 days for optimal freshness.
Precautions
Generally safe, arugula should be eaten in moderation—no more than two handfuls per day.
Excessive consumption may affect thyroid function or interact with blood-thinning medications due to its vitamin K and isothiocyanate content.
