Arugula Benefits: Green Gateway To A Happier And Healthier Life

Anjali Jaiswal

Anjali Jaiswal
Jul 2023

2 min read
arugula benefits

Table of content

Welcome, health enthusiasts and foodies alike, to an exciting interactive journey that will take you deep into the realm of arugula benefits – the mighty leafy green with incredible health benefits!

When it comes to leafy greens, spinach, and kale often steal the spotlight, but there’s another nutritious powerhouse that deserves its time in the sun: arugula. Also known as rocket or rucola, arugula is a vibrant and peppery leafy green that not only adds a delightful flavor to your dishes but also packs a punch when it comes to health benefits. 

From supporting bone health to boosting your immune system, let’s explore the incredible advantages of incorporating arugula into your diet.

CTA ImageCTA Image

What Is Arugula?

Arugula is known by a host of different names in different parts of the world. Some of them are garden rocket, rucola, roquette, and colewort. Arugula has a host of health benefits it helps in reducing weight, lowers any risk of cancer, helps to keep your bones healthy, and also improves your eyesight. Growing to a height of 20-100 cm, Arugula can be easily recognized by its small, white flowers.

It is grown on a large scale for commercial purposes but wild varieties of the plant can be found in different parts of the world. Arugula is predominantly consumed in the Americas, Europe, and North Africa.

Top 10 Health Benefits Of Arugula

Arugula, the peppery and nutrient-packed leafy green, offers an array of health benefits that can positively impact your well-being. Let’s explore ten remarkable health benefits of arugula:

  1. Boosts Immunity: Arugula is a rich source of vitamin C, which enhances the immune system by supporting the production of white blood cells that fight infections and protect the body from harmful pathogens. Immunity Boosting Foods Helps Fight Infections.
  1. Promotes Heart Health: With its high potassium content, arugula helps regulate blood pressure, reducing the risk of hypertension and supporting overall heart health.
  1. Supports Bone Strength: Arugula is a fantastic source of vitamin K, essential for bone health. So, It aids in calcium absorption, contributing to stronger bones and reducing the risk of fractures.
  1. Aids Digestion: However, the fiber in the arugula supports a healthy digestive system by promoting regular bowel movements and nourishing beneficial gut bacteria.
  1. Assists In Weight Management: Low in calories and high in nutrients, arugula is an excellent addition to weight management plans, providing satiety without adding extra calories.
  1. Detoxification: Arugula’s compounds aid in detoxifying the body by supporting the liver’s natural cleansing processes and eliminating harmful toxins.
  1. Cancer-Fighting Properties: Arugula contains phytochemicals like sulforaphane and indoles, which have been linked to potential cancer-fighting properties, inhibiting the growth of cancer cells.
  1. Improves Eye Health: The presence of carotenoids like lutein and zeaxanthin in arugula contributes to eye health, protecting against age-related macular degeneration and cataracts.
  1. Anti-Inflammatory Effects: Arugula’s antioxidant compounds help reduce inflammation in the body, supporting overall health and potentially mitigating the risk of chronic diseases.
  1. Hydration: Arugula has a high water content, helping to keep the body hydrated and supporting healthy skin and bodily functions.

Including arugula in your diet regularly can offer a range of health benefits, making it a flavorful and nutritious addition to your meals.

Adding Arugula To Your Diet: 10 Delicious And Nutritious Ways

Incorporating arugula into your diet is a wonderful way to add a burst of flavor and nutrition to your meals. So, here are some creative and delicious ways to enjoy arugula as part of your daily diet:

1. Arugula Salad

  • Create a refreshing and nutrient-packed salad by combining arugula with cherry tomatoes, cucumbers, avocado slices, and a light vinaigrette dressing.
  • You can also add some grilled chicken or salmon for added protein.

2. Arugula Pesto

  • Make a delightful arugula pesto by blending fresh arugula, pine nuts, garlic, Parmesan cheese, and olive oil.
  • So, use this vibrant green pesto as a sauce for pasta, as a spread on sandwiches, or as a dip for veggies.

3. Arugula Smoothie

  • Add a handful of arugula leaves to your favorite fruit smoothie.
  • The mild peppery flavor of arugula blends well with fruits such as pineapple, mango, or berries, providing an extra boost of nutrients to your morning or post-workout smoothie.

4. Arugula Pizza

  • Top your homemade or store-bought pizza with a handful of arugula just before serving.
  • The slightly wilted arugula adds a fresh and peppery taste to the pizza, complementing the other flavors perfectly.

5. Arugula Wraps

  • Swap traditional lettuce leaves with arugula leaves to wrap your favorite fillings, such as hummus, grilled vegetables, or chicken.
  • Arugula leaves add a zesty crunch to your wraps.

6. Arugula Stir-Fry

  • Add arugula to stir-fries for a quick and nutritious boost.
  • Toss it in during the last minute of cooking to retain its vibrant color and flavor.

7. Arugula Benefits Of Rocket In An Omelette

  • Sprinkle a handful of arugula into your omelet mixture before cooking for a flavorful and nutrient-rich breakfast option.

8. Arugula Benefits Of Rocket In A Quiche

  • Hence, add arugula to your quiche filling along with other vegetables and cheese for a delicious and nutritious savory treat.

9. Pasta With Arugula Benefits

  • Toss cooked pasta with sautéed garlic, cherry tomatoes, and arugula.
  • Finish with a sprinkle of Parmesan cheese for a simple yet delightful pasta dish.

10. Salad Sandwich Benefits Of Arugula

  • Elevate your sandwiches by adding a layer of arugula to your favorite fillings, such as turkey, chicken, or roasted vegetables.
  • The peppery taste of arugula adds a nice contrast to the other flavors.

Remember to wash the arugula thoroughly before use to remove any dirt or debris. Its delicate leaves make it easy to incorporate into a wide range of dishes, making arugula a versatile and tasty addition to your daily diet. Enjoy the numerous health benefits that arugula brings while savoring its delightful flavor in various culinary creations.

Nutritional Value Of Arugula Benefits

Sure, here’s the nutritional value of a one-cup (about 20 grams) serving of raw arugula presented in a table format:

NutrientAmount Per 1 Cup (about 20g)% Daily Value (DV)
Vitamin A475 IU9%
Vitamin C3.2 mg5%
Vitamin K21.7 mcg27%
Folate19.6 mcg5%
Vitamin B60.04 mg2%
Calcium32 mg3%
Iron0.2 mg1%
Magnesium3 mg1%
Potassium74 mg2%

Please note that the % Daily Value (DV) is based on a 2,000-calorie daily diet and may vary depending on individual nutritional needs. Arugula’s nutrient content may also vary slightly based on factors such as growing conditions and maturity of the leaves.

Potential Risks And Things To Consider When Eating Arugula

Arugula is generally safe and good for most people to eat, but there are a few things you should know:

  1. Allergies: Some people might be allergic to arugula or other similar plants. If you get itchy skin, swelling, or trouble breathing after eating arugula, see a doctor.
  1. Kidney Stones: Arugula has something called “oxalates” that can lead to kidney stones in some people. If you’ve had kidney stones before, it’s a good idea to not eat too much arugula and talk to your doctor.
  1. Food Poisoning: Like any fresh food, arugula can have harmful germs like E. coli or Salmonella. Washing it well before eating can help keep you safe from getting sick.
  1. Medications: If you take certain medicines for blood thinning, arugula’s vitamin K can affect how they work. So, ask your doctor about how much arugula is safe to eat with your medicine.
  1. Thyroid: Arugula has “goitrogens” that might impact your thyroid if you eat too much. If you have a thyroid condition, ask your doctor about the right amount of arugula for you.
  1. Pesticides: Non-organic arugula might have pesticides. Picking organic arugula can reduce your exposure to these chemicals.

Being aware of these things can help you enjoy arugula safely and make choices that suit your health needs. If you have questions or health concerns, talk to your doctor or a dietitian for advice.


Arugula is more than just a green leafy vegetable; it’s a nutritional superstar with numerous health benefits. From boosting immunity and promoting heart health to aiding digestion and supporting weight loss, arugula is a versatile addition to any diet. 

So, whether you want to improve your overall well-being or embark on a weight loss journey, arugula is here to accompany you on your path to a healthier and happier lifestyle. Embrace the wonders of arugula and let it transform your health, one delightful bite at a time!

Shourya’s Remarkable Weight Loss Journey: From Pre-Diabetic To Non-Diabetic

Shourya’s remarkable 45-day weight loss journey resulted in shedding 7 kgs, a significant inch loss, and a surprise reversal of elevated HbA1c levels, transitioning her from pre-diabetic to non-diabetic. Read her complete story here!

How Drinking Fruit Juices Can Make You Fat | Dietitian Mac Singh

Are they healthy to consume? Let’s watch this informative video and know more:

Fun Fact

Roti for weight loss is the best as it is rich in fiber and antioxidants. Roti helps in keeping you fuller for longer as well as prevents a person from binge eating for long.

Frequently Asked Questions

How Is Arugula Beneficial?

Arugula is beneficial in two ways: It provides essential vitamins and minerals to support overall health, and its antioxidant properties help protect the body from free radicals.

What Does Arugula Do To Your Body?

Arugula benefits the body by promoting healthy digestion and supporting cardiovascular health due to its high fiber and nitrate content.

What Is The Health Benefits Of Arugula?

Arugula offers various health benefits, including boosting the immune system, improving bone health, and aiding in detoxification processes.

What Are The Benefits Of The Arugula Plant?

The arugula plant benefits include being a rich source of vitamin K, which is crucial for blood clotting and bone health.

How Does Arugula Help In Weight Loss?

Arugula aids in weight loss as it is low in calories and fiber-rich food, helping you feel full and satisfied while supporting your weight management goals.

What Are The Benefits Of Rocket Leaves?

Rocket leaves, also known as arugula, offer a range of benefits, such as providing a good source of vitamins A, C, and K, supporting eye health, and contributing to healthy skin.

CTA ImageCTA Image

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

No Thoughts on Arugula Benefits: Green Gateway To A Happier And Healthier Life

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 1000+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter