Arugula, also known as rocket, is a leafy green vegetable with a distinct peppery flavor popular in salads and various dishes. As a member of the Brassicaceae family, which includes broccoli and kale, it is sought after for its health benefits. Examining its specific components reveals why arugula is widely regarded as a nutritious choice for a balanced diet.
Essential Vitamins and Minerals
Arugula is extremely low in calories, with approximately five calories per cup of raw leaves, yet delivers a significant array of fundamental nutrients. A single serving provides substantial amounts of Vitamin K, necessary for proper blood clotting and supporting bone metabolism by aiding calcium balance. It is also a good source of Vitamin A (beta-carotene), an antioxidant that supports eye health and immune function.
The leafy green contributes folate, a B-vitamin essential for cell division and the production of genetic material. Arugula also contains notable levels of calcium, supporting bone structure and muscle function. Furthermore, the leaves offer fiber, which aids in digestive health, and potassium, an electrolyte that helps regulate blood pressure and nerve function.
Distinctive Bioactive Components
Beyond fundamental vitamins and minerals, arugula contains specific bioactive compounds. These include glucosinolates, responsible for its characteristic pungent and peppery taste. When chewed or chopped, these compounds break down into isothiocyanates, like erucin, which support cellular protection and detoxification processes.
Arugula is particularly rich in plant-based nitrates, which the body converts into nitric oxide. This gas aids in vasodilation, promoting blood flow and contributing to cardiovascular support. Arugula has some of the highest concentrations of nitrates measured in common foods. Its overall antioxidant capacity is high, stemming from various polyphenols, such as kaempferol, which combat oxidative stress.
Preparation and Consumption Cautions
To maximize the health benefits of arugula, it is best consumed raw, such as in a salad, as heating can degrade heat-sensitive vitamins and bioactive compounds. Pairing the raw leaves with a healthy fat, like olive oil in a dressing, enhances the absorption of fat-soluble vitamins such as Vitamin A. Arugula maintains its nutrient integrity best when stored properly and consumed shortly after purchase.
While arugula is highly beneficial, certain individuals need to exercise moderation due to specific components. Since it is high in Vitamin K, individuals taking blood-thinning medication, such as Warfarin, should maintain a consistent intake level and discuss dietary changes with a healthcare provider. Arugula is also a source of oxalates, though at much lower levels than greens like spinach, so those with a history of calcium oxalate kidney stones should consume it thoughtfully. Excessive consumption may also concern people with certain thyroid conditions due to goitrogenic substances, which can interfere with iodine absorption.