Arugula, or rocket, is a peppery, leafy green vegetable belonging to the Brassicaceae family, which also includes broccoli and cabbage. Arugula is anti-inflammatory, with its effects rooted in specific phytochemicals that interact directly with the body’s cellular processes. These compounds contribute to an overall reduction in chronic, low-grade inflammation, which is implicated in many long-term health issues.
Specific Anti-Inflammatory Compounds in Arugula
The primary anti-inflammatory agents in arugula are sulfur-containing compounds called glucosinolates, which are inactive precursors. When the plant tissue is chewed or damaged, the enzyme myrosinase is released, rapidly converting glucosinolates into their biologically active forms: isothiocyanates. Arugula is rich in the glucosinolate glucoerucin, which transforms into the isothiocyanate erucin. Erucin is structurally similar to sulforaphane, a well-known compound from broccoli, and shares many beneficial properties.
Isothiocyanates are responsible for the sharp, pungent taste of arugula. The vegetable also contains antioxidant flavonoids, such as quercetin, and other phenolic compounds. These antioxidants work synergistically with the isothiocyanates to neutralize harmful free radicals that cause oxidative stress, a key trigger for inflammation.
Biological Mechanisms for Reducing Inflammation
The anti-inflammatory action of erucin and other isothiocyanates is driven by their ability to modulate key signaling pathways within cells. One major mechanism involves the inhibition of Nuclear Factor-kappa B (NF-κB). NF-κB is considered a master switch for inflammation, as its activation triggers the production of numerous pro-inflammatory signaling molecules called cytokines, such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α). By suppressing NF-κB activity, arugula’s active compounds help to turn down the volume on the body’s inflammatory response.
These compounds also interfere with the activity of pro-inflammatory enzymes, notably cyclooxygenase-2 (COX-2). COX-2 produces prostaglandins, which are lipid compounds that promote pain and inflammation. Inhibiting COX-2 reduces the overall inflammatory burden in the body. Furthermore, the isothiocyanates activate the Nuclear factor erythroid 2–related factor 2 (Nrf2) pathway, a major regulator of antioxidant defense.
Activation of Nrf2 causes the cell to produce powerful antioxidant and detoxifying enzymes, like glutathione S-transferases. This boost in internal defense mechanisms helps quell existing inflammation and protect cells from future oxidative damage. The cellular actions of arugula’s compounds—suppressing inflammatory signals while simultaneously boosting antioxidant protection—provide a comprehensive approach to managing inflammation at a molecular level.
Practical Ways to Incorporate Arugula into Your Diet
To maximize the anti-inflammatory benefits, it is best to consume arugula in its raw state. The conversion of glucosinolates to active isothiocyanates requires the enzyme myrosinase, which is easily destroyed by heat. Cooking arugula, such as in a stir-fry or sauté, significantly reduces the bioavailability of these beneficial compounds.
Arugula’s peppery flavor complements many dishes. Adding a handful of raw arugula to cooked cruciferous vegetables like broccoli can help, as its myrosinase can convert the glucosinolates in the cooked vegetable into isothiocyanates.
Ways to Incorporate Arugula
- Add to sandwiches and wraps.
- Use in green salads.
- Blend raw into smoothies.
- Use as a flavorful topping for pizza or pasta after the dish has been removed from the heat.