6 Amazing Health Benefits of Arugula

Arugula is a cruciferous vegetable known for its delicious, peppery flavor. Sometimes referred to as garden or salad rocket, arugula is an excellent source of vitamin K and vitamin C, as well as several essential minerals. 

Thanks to its exceptional nutritional profile, arugula may support immune function, blood and tissue health, and bone metabolism, and it may offer protective benefits against heart disease and certain types of cancer.

Let’s take a look at six amazing health benefits of arugula!

What is arugula?

Arugula is a leafy green vegetable, easily identified by its distinctive leaf shape. Arugula belongs to the cruciferous vegetable family, which is well-known for its numerous health benefits.

Your body is routinely exposed to environmental toxins, including pesticides, herbicides, and heavy metals. 

Cruciferous vegetables such as arugula, bok choy, and cauliflower are rich sources of plant compounds that have been found to support the body’s natural detoxification processes.

These compounds support liver function by promoting biotransformation, a process in which fat-soluble toxins are converted into water-soluble forms, allowing for easier elimination from the body.

Arugula nutrition facts

According to data released by the US Department of Agriculture (USDA), 100 grams (3.5 ounces) of arugula contains:¹

• 31 calories
• 0.3 g total fat
• 1.7 g protein
• 5 g total carbohydrate
  • 2.3 g dietary fiber
  • 7.2 g net carbs 

In addition, arugula is an excellent source of various nutrients, including vitamin K, vitamin C, folate, calcium, potassium, and antioxidants that support overall health.

Watch the video below to discover six incredible arugula benefits. 

Is arugula keto-friendly?

Green leafy vegetables such as arugula are packed with vitamins and minerals and contain virtually no carbohydrates, making this nutritious superfood an excellent choice for those following a Healthy Keto® diet. 

Arugula is a flavorful leafy green known for its bold, peppery taste. It can be enjoyed raw with olive oil, lemon juice, or sea salt. You can also enjoy lightly cooked arugula. 

Incorporating arugula into a keto diet may help reduce water retention and support electrolyte balance, addressing common side effects associated with ketogenic eating.

Six benefits of arugula

Arugula has been valued for centuries for its distinctive peppery flavor and rich nutritional profile, and has traditionally been used as a natural remedy to support digestion, stimulate appetite, and promote overall vitality.

Here are six incredible arugula health benefits. 

1. May help reduce cancer risk 

Arugula is a rich source of isothiocyanates, potent compounds that have been found to help neutralize carcinogens, support detoxification enzymes, and may strengthen the body’s defenses against hormone-related and digestive system cancers.

A study published in PlosOne highlights erucin, an isothiocyanate compound found in arugula and other cruciferous vegetables such as broccoli and Brussels sprouts, showing its potential role in cancer prevention both as a primary intervention and as a complementary therapy.²

2. Nutritional powerhouse 

Arugula is an exceptional source of key nutrients necessary to support healthy bones, teeth, and immune system function. It’s also rich in essential minerals, including calcium, potassium, and folate.

Arugula contributes to healthy immune function with its high vitamin C content and provides beta-carotene, a precursor to vitamin A. As a carotenoid, beta-carotene plays a key role in supporting eye health, including night vision, while also offering antioxidant protection.

3. Low in oxalates 

Arugula is low in oxalates, which offers a health advantage as oxalates can bind to calcium, potentially forming insoluble compounds that contribute to kidney stone formation in susceptible individuals. 

With its low oxalate content, arugula supports better calcium absorption and lowers the risk of kidney stones, making it a safer choice for those concerned about oxalate-related health issues.

4. Supports cardiovascular health 

Arugula supports heart health through its rich content of antioxidants, vitamins, and minerals that help reduce inflammation and improve blood circulation. 

Additionally, its high vitamin K1 content plays a crucial role in maintaining healthy blood flow and preventing excessive clotting, while its nitrates may help relax blood vessels and help lower blood pressure.

5. Delicious 

Adding fresh arugula to a dish enhances both its nutritional value and flavor. Arugula is highly versatile, complementing both hot and cold dishes. 

This Keto Shrimps and Grits recipe pairs sautéed shrimp with cauliflower grits and garlic-infused arugula. You can also easily incorporate arugula into your favorite salad for an extra nutrient boost.

6. Supports sexual health

Evidence published in the International Journal of Chemical and Biochemical Sciences suggests that eating arugula may support libido and reproductive health.³

Nitric oxide enhances blood flow, potentially providing benefits in improving symptoms of erectile dysfunction.

FAQ

Sources

1. https://fdc.nal.usda.gov/food-details/2710822/nutrients ?
2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0100599 ?
3. https://web.archive.org/web/20250321025727/https://www.iscientific.org/wp-content/uploads/2019/09/9-IJCBS-15-08-09.pdf ?