Ever Heard of Arugula? Health Benefits, Tips and Recipes

If you are one of those who are after a healthy lifestyle, than you need to know about arugula. This mighty, immune-boosting vegetable is incredibly nutritious and has plenty of antioxidants and vitamins.

Arugula (Eruca Sativa) is rich in vitamins A, C, and K, potassium, folate, magnesium, calcium, iron and manganese. It’s also high in B6, B5, copper, zinc, riboflavin and thiamin.

In this article, we introduce you to some of the abilities this superfood is capable of.

Beats Cancer

This vegetable is best known for its anti-cancer properties. Arugula contains glucosinolates, as well as sulfur-containing isothiocyanates- both of these components are known for their cancer-fighting activity. This vegetable is especially powerful when it comes to lung and colon cancer, as well as gastrointestinal ulcers. Latest researchers put a focus on sulforaphane and its effects of delaying melanoma, prostate, pancreatic and esophageal cancer.

Regulation of Diabetes

Alpha-lipoic acid is powerful antioxidant present in this almighty vegetable and it’s capable of lowering blood glucose levels as well as decreasing nerve damage in diabetics. Studies shown that arugula also increases insulin sensitivity and decrease the effects of oxidative stress.

Prevents Osteoporosis

When it comes to healthy bones, Vitamin K is essential and Arugula has it in abundance. As a matter of fact, just one cup of this vegetable will provide over a quarter of the daily recommended amount of this vitamin.

Some Other Health Benefits

  • It’s recommended for pregnant women as it increases lactation.
  • Male population in Ancient Rome has used this vegetable as an aphrodisiac.
  • Arugula should be part of children’s everyday diet since it’s an excellent immunity booster.

Some Tips and Tricks

  • Pay attention when buying arugula- the smaller the leaves are, the better they taste.
  • It’s excellent choice for those who are trying to lose weight since it’s low in calories (just 25 kcal/100grams).
  • Fresh Arugula salad is more nutritious rather than stale.


Arugula Salad Recipe


  • Arugula
  • Asparagus
  • Tangerines
  • Red onion
  • Almonds
  • Olive oil (optional)

Chop one pound of steamed asparagus into small pieces, add two peeled and segmented tangerines, half of thinly sliced red onion and one tablespoon of sliced almonds. Finally, add two cups of Arugula and a bit of olive oil and mix everything well. Voila!


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