Health Benefits of Arugula: Nutrition Table, Dosage and Recipes

Arugula health benefits and their medicinal uses. Check Nutrition table , how to eat , side effects and recipes to make a tasty meal through it.

What is Arugula?

Arugula is a close relative of cabbage and mustard. It is widely used in salad mixes. It has very similar properties as broccoli.

Health Benefits of Arugula

Arugula has many health benefits which helps in various diseases. As it is a Mediterranean sea leafy green vegetable, it is also known to be salad rocket. It belongs to Eruca Genus family. The seeds, oil and flowers are also edible by humans. 

Nutrition Table of Arugula 

This table here provides us the nutrients present in the Arugula. 100 grams of fresh arugula is composed of 

Calories 25
Carbohydrates3.65 g
Protein2.5 g
Dietary Fiber2.6 g

Also it has some visible amount of Vitamin K , Vitamin C & Vitamin A. The minerals found in Arugula are calcium, potassium, magnesium, phosphorous, zinc, and iron.

Some Health Benefits of Arugula

Arugula nutrition table as you have seen speaks up many health benefits. The nutrients in the Arugula will help you in relieving from various unhealthy reasons. So one by one read them all and know about how this vegetable can help you in your healthy lifestyle. Also do not start eating this without doctor’s prescription, in many case it can be harmful for the people.

Arugula helps in better heart health

Arugula has good amount of Vitamin C, Vitamin K and folate. These nutrients are good for health. Vitamin C helps in reducing the plasma CRP. CRP (C-reactive protein levels) is an accurate indication of a person’s heart health. 

Folate in Arugula helps in decreasing homocysteine levels in the blood to prevent cardiovascular diseases. Vitamin K also helps in putting calcium in bones rather than going in the arteries and cause circulation. 

Helps Reduce Inflammation in the Body

Arugula helps in inflammation and acts as anti-inflammatory option. Arugula is rich in indole-3 carbines and pro-inflammation enzymes. During pain and aches, it helps in reducing the inflammatory diseases. Pain signals are processed by brain, Omega-3 in arugula helps in reducing pain signals towards brain.  

Get Detoxed with Arugula 

Arugula is a vegetable that is widely used by people detoxification. Arugula is rich in Vitamin C , Chlorophyll and antioxidants which removes toxins present in the body. 

Chlorophyll helps in cellular damage of body plu damage done to the liver due to strong chemicals present in fertilizers of food.Many chemicals which enter the body through various impure edibles.  

Free radicals is one of the common reasons by heart diseases comes to us. Arugula helps in removing free radicals and helps in producing antioxidants which helps in fighting cancer, aging and heart disease

Improves Stamina

Arugula is rich with nitrate which is required to flow oxygen to various parts of the body i.e. lungs and muscles. Nitrate helps athlete in improving stamina and enhances enduring capacity. 

Various serious injuries i.e. bone injuries and cartilage injury can be healed faster by arugula. If you are an athlete, then you must be using this for better performance in the field. 

Due to high nitrate content in Arugula, many patients with cardio-vascular diseases like Asthma can be treated.  

Arugula helps in living more years

Green vegetables help in providing more fiber and antioxidants in your body. These two helps in improving quality of life quality in terms of health. According to a study , eating vegetables rich in antioxidants and fiber reduce the mortality rate by 19 percent. Eating Arugula is a better option, when you can have nutrients and taste on the same side. 

Healthy Skin with Arugula

Arugula is helpful in prevention of various skin diseases. Including Arugula or its oil helps in reducing and curing various skin diseases i.e. eczema, dry skin and acne. Due to its rich antioxidants , it helps from various diseases from UV rays exposure. Arugula is also helpful in skin elasticity and anti-aging on skin. 

Arugula helps in Osteoporosis 

Various Bone diseases like bone fracture and osteoporosis can be treated with Arugula. Due to its richness in Calcium, it is used as a supplement for bones. Calcium also helps in increasing absorption level and muscle regeneration. 


Arugula is a beneficial vegetable for diabetic. Arugula seed oil helps in controlling insulin. It also reduces the lipids and cholesterol in the body. As we already know that there is a good quantity of antioxidants present in the Arugula seed oil. This helps in reducing risks of heart attack and stroke.  As Arugula has very less sugar in it, it is a good alternate food for diabetic people.

Helps Control Blood Pressure

low blood pressure

Calcium and magnesium is not just helpful for bones, it can help in maintaining healthy blood vessels and regulate the BP. Risks of hypertension are also reduced due to potassium.  


Indigestion can be a very serious problem. If you are suffering from indigestion, then fiber and fluid present in Arugula helps regulating digestion. Fiber helps in lining, colon, intestines and other digestive organs.  Fiber also reduces the risks of colon cancer, ulcerative colitis, and diverticulitis risk.Digestion is also easily treated by Arugula, because it maintains the pH level of stomach. 

Pregnant Women Supplement

During the Pregnancy, women need to eat more nutrients. Eating Arugula helps in getting more and more nutrients with a single food item. As Arugula is rich in calcium, manganese, Vitamin A, B, C, and K. 

During the early weeks of pregnancy, fetal development can be helped by eating Arugula. It also prevents neural tube defects in babies. 

Reduces Cancer Risk

Arugula reduces the cancer causing factors. This is done by the glucosinolates which is a sulphur compound. The consumption of Arugula provides glucosinolates which get metabolized to indoles and isothiocyanates. These two compounds reduces the risk of cancer by two ways as explained by researchers. 

  1. Inactivate carcinogenic chemicals and protect cellular DNA from damage
  2. Induce cell death in cancerous cells to prevent invasion

Arugula Could Help Control Weight

Arugula is less in calories which helps in controlling the weight if you eat too much of it. A total 1 kg Arugula only has 250 g calories. It has been ranked 8th in the Aggregate Nutrient Density Index which is standard to measure calorie density.  

Eating too much Arugula salad is useful in regulating your fiber content which keeps your stomach healthy and no weight gain. 

Arugula Improves Eye Health

Eyes can be helped by this Arugula with Beta-carotene. The free radicals are also helpful in eye care. The damage done by UV rays can also be reduced or treated by eating Arugula. Due to this many visual impairments can be eliminated. 

The ciliary muscles of eyes get much benefit from it and it helps in premature weak eye sight and preventing cataracts. It has Omega-3s which acts as an antioxidant which prevents cataract. 

Arugula Salad Recipes 

Arugula is eaten in many forms, here we will provide you some of the recipes which can make your Arugula intake tastier and healthier. 

Grilled Chicken with Arugula and Warm Chickpeas


  1. Six Tbsp Olive Oil
  2. 1 chickpeas (rinsed)
  3. Four Sprigs thyme
  4. Crushed Red pepper flakes
  5. 8 Bone chicken thighs
  6. Salt and fresh black pepper
  7. Arugula with stems
  8. One Tbsp lemon zest
  9. 2 Tbsp lemon juice 
  10. Sea Salt
Steps to Make Grilled Chicken with Arugula and Warm Chickpeas

Follow the steps 

  • Heat oil in a medium heat with cooked chickpeas, thyme and red pepper. 
  • Warm it for five minutes and stir it well.  
  • Now grill chicken with oil, salt and pepper. 
  • Now mix it with arugula, lemon juice. 
  • Serve it with some more oil and salt as per taste. 

Arugula, Apple, and Parsnip with Buttermilk Dressing


  1. Half cup buttermilk
  2. Four Tbsp Olive Oil
  3. Kosher Salt & Fresh Black Pepper
  4. One large pink lady apples
  5. One small parsnip peeled lengthwise
  6. Arugula with trimmed stems
  7. Half cup fresh dill with tender stems
  8. Two Tbsp apple cider vinegar
  9. Sea Salt
How to Make Arugula, Apple, and Parsnip with Buttermilk Dressing
  1. Shake Buttermilk and oil in a bowl. Also add kosher salt & pepper.
  2. Mix apple, parsnip and dill in bowl. Season it with vinegar, salt and pepper. 
  3. Serve on a plate , add the remaining oil on the salad. 
  4. Add extra salt for taste. 

These are some recipes which can be made with arugula and make your meal tastier. So if you want to eat Arugula in a tastier way, then these recipes will help you.

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