Health Benefits of Arugula

The rocket ( Eruca sativa) comes from the same family as cabbage, cauliflower and radish. Also known as Persian mustard, rocket and garden rocket, its origins come from the Mediterranean and Western Asia.

Records reveal the use of arugula since Roman times, when it was considered a natural stimulant. Currently, it is widely used to incorporate dishes around the world, especially in Italy.

It arrived in Brazil through Italian immigrants, where its consumption became greater in the southern region of the country. Arugula was not cultivated on a large scale until the 1990s, when Mediterranean food was appreciated around the world. In addition to being consumed in the form of arugula salad, it is often used in the preparation of soups, pastas, snacks and many other dishes in world cuisine.

The arugula and is the food of the Cruciferous family, as well as the turnip, broccoli, watercress, among others. It has long, jagged leaves, dark green. Its flavor is sharp and slightly spicy.

Its development is in clumps, which grow quickly and reach between 10 and 15 cm in height. The production of arugula is better during the autumn and winter, when the climate is milder and the sale of this vegetable is done in bundles.

Being a vegetable that has a low caloric amount, since a cup of arugula contains only 5 calories, it is a food that contributes to the weight loss process. Another factor worth mentioning is that arugula has eight times more calcium in its composition than lettuce and, in relation to iron, four times more.

About how to make arugula, the ideal is to use the oldest leaves (which are harder) for the preparation of hot dishes. Younger and more tender leaves can be used for salads.

The properties of arugula are important, being rich in folic acid and antioxidants, which are essential for the prevention of a number of diseases. It is also a source of vitamin A, vitamin C, vitamin K, iron, calcium, potassium, phosphorus, manganese.


Arugula improves mineral absorption and muscle oxygenation, in addition to protecting the health of the skin and intestines. Check out more benefits of consuming arugula.

1.Help in preventing cancer

Arugula is a cruciferous vegetable, which makes it a food that helps reduce the risk of developing cancer. According to studies carried out, the presence of flavonoids in arugula helps to prevent lung, skin and oral cancer.

It has a high amount of antioxidants that neutralize the activity of free radicals in the body, substances that contribute to a number of diseases, including cancer.

Another component that can be found in this vegetable are photochemicals, as in the case of sufforaphane, which helps fight carcinogens. Sulforaphane causes the enzyme that contributes to the multiplication of cancer cells to be inhibited.

2.Contributes to bone health

As it is a vegetable that has a low level of oxalates and also a large variety of vitamins and minerals, arugula is important to maintain healthy bones. According to researches, the daily intake of vitamin K (present in abundance in arugula) considerably reduces the chances of suffering bone fractures.

In addition, it is a source of calcium, potassium and manganese, which are components that are also important for maintaining bone health.

3. Improves muscle oxygenation

Arugula is one of the vegetables that has the highest amount of nitrate. This substance causes muscle oxygenation to be improved when performing physical exercises. As a result, it increases endurance during physical activity and provides more energy for long-lasting exercise.

Increased oxygenation also improves the quality of life for those suffering from respiratory, cardiovascular or metabolic diseases.

4.Protects the skin

The benefits of arugula due to photochemicals help to keep the skin more beautiful and healthy, as they provide protection against the action of ultraviolet rays. In addition, it has carotenoids, which slow down the degenerative process of skin cells, leaving it looking younger and healthier.

5.Improves mineral absorption

The consumption of arugula helps in better absorption of minerals by the body. This is because, unlike some green leafy vegetables, it has a low amount of oxalactic acid, a compound that makes it difficult for our body to absorb certain types of minerals. For this reason, consuming arugula in high amounts does not carry the risk of developing kidney stones.

6. Contributions to digestion

Arugula leaves have a slightly bitter taste, which is caused by the presence of sulfur. This compound helps with digestion, especially in people who have excessive stomach acid.

The recommended in this case is to ingest the plant around 15 minutes before each meal to stimulate the production of bile and promote an improvement in food digestion.

7. Prevents osteoporosis

Arugula provides 100% of the amount of vitamin K indicated for daily consumption. For this reason, its consumption prevents wear and tear and bone fractures. Vitamin K increases the absorption of calcium, preventing it from being lost in the urine.

8. Helps treat diabetes

Oxidants present in green leaves, such as arugula, cause lower blood glucose levels. Because of this, insulin absorption is increased in patients with diabetes.

Another factor is the amount of fiber present in the vegetable and the low amount of calories, which contributes to better weight control and reduced risk of developing type 2 diabetes.

9.Protects the health of newborns

It is important that women eat arugula in the period before pregnancy and also during pregnancy. The reason for this is because this vegetable is rich in folic acid, which prevents the occurrence of neural tube deformities in babies.

10. It has aphrodisiac action

The use of arugula to improve sex life has been done since the time of the Romans, who discovered that this plant has an aphrodisiac power. They noted that by consuming arugula, people often began to experience increased sexual desire.

The most likely reason for this to happen may be because of the energetic effect it has, which stimulates the body, caused by vitamins that stimulate the vascular system.


As it is a food rich in potassium, the contraindication of arugula is for people who have kidney failure. This is because the excess of potassium can cause a renal overload and, therefore, the arugula is bad in this case.


The sowing of the rocket must be done in the final place in rows, with a spacing of 20 cm to 25 cm and with a depth of 5 cm, being covered with sieved soil. Germination takes place between 3 to 5 days after sowing, which is defined by temperature.

The ideal climate for the development of arugula is the mildest, as in warmer climates it produces flowers, presenting poor quality leaves and low growth. The soil should preferably be between clayey and sandy, with low acidity and a large amount of organic matter.

Harvesting takes place between 35 to 40 days after sowing. When cutting the leaves, new ones will develop to be harvested until the beginning of flowering.


The countless ways to consume arugula, such as eating raw or cooked, being a plant that brings a special flavor when incorporated into the most varied dishes. See how to make recipes with this tasty vegetable.


The arugula juice with ginger is healthy and ideal for those who want to cool off.


  • 10 leaves of arugula without stem
  • 1 spoonful (dessert) of grated ginger
  • 5 oranges
  • 1/2 lemon

Preparation mode

  1. Squeeze the oranges and lemon and put their juice in a blender.
  2. Add the arugula and beat.
  3. If desired, add ice.


How about surprising the family with this appetizing arugula pesto recipe? Check it step by step:


  • 4 cups of arugula
  • 2 tablespoons of nuts
  • 1/2 cup of grated parmesan cheese
  • 1 tablespoon of garlic
  • 1 cup of extra virgin olive oil
  • salt to taste
  • black pepper to taste

preparation method

  1. In a saucepan, add water and bring to a boil. While the water is heating, pour ice water into the bowl and set aside.
  2. When the water comes to a boil, put the arugula to cook for 15 seconds. Then remove all the arugula, drain the water and dip it in ice water.
  3. Stir carefully so that the arugula cools quickly. Drain the water and squeeze the arugula using your hands to dry well.
  4. Cut the arugula and blend in a blender along with the other ingredients. Use the “pulse” function a few times, avoiding crushing too much.
  5. Put this pesto in a pot and cover tightly. The pesto can be stored for a few days in the refrigerator. Before serving, leave for a few hours at room temperature.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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