Arugula, also known by its scientific name Eruca sativa, is a leafy green vegetable in the Brassicaceae family that has been cultivated since ancient Mediterranean times, particularly in regions of Italy and North Africa. Characterized by its tender, pinnately lobed leaves and slender stems, arugula boasts a vibrant emerald hue and a distinctly peppery, slightly nutty flavor. Rich in vitamins A, C, and K as well as minerals like calcium and potassium, it is prized both as a fresh salad green and as a flavorful addition to pesto, soups, and grain bowls. Beyond its culinary appeal, arugula is celebrated for its potential health-promoting properties—ranging from antioxidant and anti-inflammatory benefits to support for cardiovascular and bone health—making it a versatile and nutrient-dense ingredient for anyone looking to enhance overall wellness.

Nutritional Profile of Arugula

Arugula is a nutrient-packed leafy green that delivers impressive health benefits in just 100 g. With virtually no cholesterol or saturated fat, it provides essential vitamins and minerals—including vitamins K and C, folate, calcium, and magnesium—while contributing meaningful amounts of dietary fiber and protein. Its high vitamin K content supports bone health, and its antioxidant vitamins and minerals help combat oxidative stress, making arugula an excellent choice for anyone looking to boost overall wellness.

Serving Size: 100 g

The table below presents the comprehensive nutrient content of raw arugula per 100 g, along with each nutrient’s % Daily Value (%DV) based on a 2,000-calorie diet.

Source: (1) 

Science Backed Health Benefits of Arugula (Eruca sativa)

1. Helps protect kidneys from damage

Emerging research reveals arugula’s remarkable potential to safeguard kidney health through its rich array of protective compounds. This leafy green vegetable, scientifically known as Eruca sativa, has been traditionally recognized in folk medicine as an effective remedy for kidney-related conditions. (2) The plant’s kidney-protective abilities stem from its abundance of beneficial nutrients, including glucosides, mineral salts, vitamin C, and powerful antioxidant compounds. (2) Scientific studies have identified glucoerucin and various flavonoids as the primary antioxidants responsible for arugula’s protective effects against kidney damage. (2) Additionally, rutin, a specific flavonol compound found in arugula seeds, has demonstrated exceptional effectiveness in preventing kidney injury by reducing harmful inflammation markers and oxidative stress. (3) The research indicates that arugula extract significantly improves kidney function markers while providing substantial protection against toxic damage. (2) (3) These findings suggest that regular consumption of arugula may serve as a natural approach to maintaining healthy kidney function through its potent antioxidant and anti-inflammatory properties.

2. Reduce brain inflammation

Growing evidence reveals that arugula possesses remarkable properties for combating brain inflammation through its rich array of bioactive compounds. Research demonstrates that Eruca sativa seed extract effectively counteracts neuroinflammation by targeting key inflammatory pathways in the brain. The extract works by inhibiting the expression of inflammatory markers including Toll-like receptor 4 (TLR4), cyclooxygenase 2 (COX2), and NLR family pyrin domain containing 3 (NLRP3) inflammasome proteins, while simultaneously reducing the production of pro-inflammatory cytokines. (4) (5) The neuroprotective effects stem from arugula’s high concentration of glucosinolates and flavonoids, particularly kaempferol derivatives, quercetin, and isorhamnetin compounds. These powerful antioxidants work by scavenging reactive oxygen species and reducing oxidative stress in neural tissue. (6) Additionally, arugula extract helps restore the expression of anti-inflammatory interleukin 10, promoting a healthier inflammatory balance in the brain. Studies show that the plant’s bioactive compounds significantly reduce markers of oxidative damage, including inducible nitric oxide synthase (iNOS) and glial fibrillary acidic protein (GFAP), which are associated with brain inflammation and neurodegeneration. (7)

3. Supports healthy cholesterol levels and overall heart health

Among leafy greens, arugula stands out as a powerful ally for cardiovascular wellness through its unique combination of heart-protective compounds. Research demonstrates that arugula contains glucosinolates, particularly glucoerucin and glucoraphanin, which work alongside phenolic acids and flavonoids to support healthy cholesterol management. (8) These bioactive compounds help reduce total cholesterol and harmful LDL cholesterol while simultaneously increasing beneficial HDL cholesterol levels. (9) (10) The vegetable’s polyunsaturated fatty acids and antioxidants further contribute to improved lipid profiles and overall heart protection. Studies reveal that arugula’s quercetin content plays a significant role in inhibiting cholesterol formation, while its essential oils support cardiovascular function. (11) Additionally, arugula’s high dietary nitrate content shows promising potential for supporting healthy blood pressure and endothelial function. (12) (13) The vegetable’s hydrogen sulfide-donating properties also contribute to cardioprotective effects, making arugula a valuable addition to heart-healthy eating patterns.

4. Relieves joint pain and reduces inflammation

Arugula possesses remarkable anti-inflammatory and pain-relieving properties that can benefit joint health. Scientific studies reveal that arugula’s ethyl-acetate extract significantly reduces inflammation and alleviates arthritic symptoms through multiple mechanisms. The plant’s primary bioactive compound, glucoerucin, plays a crucial role in these therapeutic effects by releasing hydrogen sulfide (H₂S), which activates specific potassium channels that help control pain signals. (14) (15) (16) Arugula’s anti-inflammatory action works by inhibiting key inflammatory pathways including cyclooxygenase-2 (COX-2) and Toll-like receptor 4 (TLR4), while also preventing the activation of inflammatory complexes called inflammasomes. These mechanisms help reduce the production of pro-inflammatory cytokines that contribute to joint pain and swelling. (17) Additionally, arugula extract has shown the ability to restore anti-inflammatory compounds like interleukin-10, which helps maintain joint health. Studies indicate that arugula leaf extracts provide significant analgesic effects, reducing pain responses by up to 46% in experimental models. The plant’s methanol extracts also demonstrated substantial anti-inflammatory activity, reducing inflammatory tissue formation by nearly 75%. (18) These findings suggest arugula could serve as a natural therapeutic option for managing joint inflammation and associated pain.

5. Helps balance blood sugar

Research into this leafy green vegetable reveals promising benefits for maintaining healthy blood sugar levels. Arugula, scientifically known as Eruca sativa, contains several bioactive compounds that work together to support glucose regulation. The plant’s fatty acid-rich extracts demonstrate significant antidiabetic properties through multiple mechanisms. (19) Key compounds include trans-vaccenic acid and palmitoleic acid, which help stimulate glucose uptake in muscle cells while inhibiting glucose-6-phosphatase, an enzyme that produces glucose in the liver. Additionally, arugula contains important glucosinolates such as glucoerucin and glucoraphanin, which provide antioxidant and anti-inflammatory benefits that may help protect against diabetes-related complications. (20) Clinical observations have identified powerful flavonoids like quercetin and cyanidin in arugula, along with beneficial compounds including resveratrol and sorbitol, all contributing to blood sugar management. (21) As a fiber-rich vegetable, arugula fits well into diabetes-friendly dietary plans, offering an effective way to help manage blood glucose levels naturally. (22) These research findings suggest that regular consumption of arugula may provide valuable support for individuals seeking to maintain balanced blood sugar levels through dietary choices.

6. Aids in weight management

Among the many nutritional benefits of leafy greens, arugula stands out as a particularly valuable ally for those seeking to maintain a healthy weight. This cruciferous vegetable offers exceptional nutritional density while remaining remarkably low in calories, making it an ideal food for weight-conscious individuals. (23) Research indicates that arugula is naturally low in sugar, calories, carbohydrates, and fat, yet high in essential nutrients and dietary fiber, which creates a favorable profile for weight management. (23) The high fiber content in arugula contributes to feelings of satiety, helping individuals feel fuller for longer periods while consuming fewer calories. Additionally, arugula contains significant amounts of dietary nitrates, which research suggests may improve athletic performance and reduce the oxygen required during exercise, potentially supporting more effective workout routines. (12) (23) Studies have also shown that increased consumption of plant foods like arugula is associated with reduced risk of obesity and promotes overall lower body weight, making this peppery green an excellent addition to any weight management strategy.

7.  Help prevent ulcers

Scientific research has revealed that arugula (Eruca sativa) possesses remarkable anti-ulcer properties that can help protect the stomach lining from damage. Studies demonstrate that arugula extract exhibits significant anti-secretory, cytoprotective, and anti-ulcer activities against various factors that commonly cause gastric lesions. (24) (25) The protective mechanisms work through multiple pathways, including the enhancement of gastric wall mucus production and the replenishment of non-protein sulfhydryl compounds that maintain gastric integrity. Research indicates that arugula’s anti-ulcer effects are mediated through prostaglandin activity combined with its potent antioxidant properties. (26) Key bioactive compounds in arugula, including flavonoids, glucosinolates, and phenolic compounds, contribute to its gastroprotective abilities by scavenging free radicals and reducing oxidative stress in the stomach. (27) (28) Additionally, arugula demonstrates strong urease inhibition activity, which is particularly important since urease-producing bacteria like Helicobacter pylori are major contributors to ulcer formation. (29) The herb’s ability to reduce gastric acid secretion while strengthening the stomach’s natural defense mechanisms makes it a promising natural approach for ulcer prevention. (30)(31)

8. Promotes healthy digestion and reduces bloating

Beyond its peppery flavor lies arugula’s remarkable ability to support digestive wellness through multiple pathways. The cruciferous vegetable contains powerful glucosinolates, particularly glucoerucin and glucoraphanin, which break down into beneficial compounds that aid the liver’s detoxification processes and support overall digestive function. (28) (32) Arugula’s rich fiber content provides both soluble and insoluble forms that promote healthy bowel movements and prevent constipation, while the insoluble fiber adds bulk to stools for easier passage. (33) The leafy green acts as a natural prebiotic, feeding beneficial gut bacteria and supporting a thriving microbiome essential for optimal digestion and reduced inflammation. Key nutrients including chlorophyll help neutralize toxins, while potassium promotes healthy fluid balance to minimize bloating. (33) Research indicates that arugula’s anti-inflammatory properties from flavonoids and other bioactive compounds further contribute to digestive comfort. (28) These combined effects make arugula an excellent choice for those seeking natural digestive support and reduced bloating through dietary intervention.

9. Maintain healthy bones

Beyond its peppery flavor and culinary versatility, arugula stands out as a powerful ally for maintaining strong, healthy bones throughout life. This cruciferous vegetable contains an impressive array of bone-supporting nutrients that work together to promote skeletal health. (34) (35) Research indicates that arugula provides significant amounts of vitamin K, delivering 21.8 micrograms per cup, which plays a crucial role in bone metabolism and helps improve calcium absorption and utilization by the body. (34) The leafy green also supplies essential calcium at 32 milligrams per cup, along with magnesium at 47 milligrams per 100-gram serving, creating a synergistic effect where magnesium enhances the bones’ ability to absorb and utilize calcium effectively. (34) (35) As a member of the Brassicaceae family, arugula contains unique organosulfur compounds called glucosinolates, which break down into bioactive substances like sulforaphane that may support bone formation while reducing bone breakdown. (36) Studies suggest that adequate vitamin K consumption can lower fracture risk and increase bone mineral density, making arugula an excellent dietary choice for osteoporosis prevention. (35) (34) The combination of calcium, magnesium, and vitamin K in arugula provides comprehensive bone support, making this nutritious vegetable a valuable addition to any bone-healthy diet.

10. Supports good vision

Beyond its distinctive peppery flavor, arugula emerges as a powerful ally for maintaining healthy eyesight through its rich concentration of vision-supporting nutrients. The leafy green contains significant amounts of lutein and zeaxanthin, two essential carotenoids that accumulate specifically in the macula of the eye where they function as natural protective filters. (37) These compounds work by absorbing harmful blue light wavelengths and neutralizing free radicals that can damage delicate eye tissues over time. (38) Research indicates that lutein demonstrates powerful antioxidant properties, helping to prevent oxidative stress in the retina while supporting overall eye health. (37) The carotenoids found in arugula may help reduce the risk of age-related eye conditions by protecting photoreceptor cells from light-induced damage. Additionally, arugula provides beta-carotene, which serves as a precursor to vitamin A, an essential nutrient for proper vision function. (38) The flavonoids present in arugula, including quercetin and kaempferol glycosides, contribute additional antioxidant support for maintaining eye health. (39) Regular consumption of arugula as part of a balanced diet may help preserve vision and support long-term eye health through these multiple protective mechanisms.

11. Help fight cancer cells

Research reveals that arugula possesses remarkable cancer-fighting properties through multiple mechanisms. This leafy green vegetable contains powerful compounds called isothiocyanates, particularly erucin, which acts as the primary cancer-combating agent. Erucin demonstrates the ability to halt the growth of cancer cells by disrupting their internal structure and triggering programmed cell death, known as apoptosis. (40) Studies show that this bioactive compound specifically targets breast cancer cells, triple-negative breast cancer cells, and various other cancer types by interfering with cellular division processes. (41)

Potential Risks & Precautions of Arugula

Arugula (Eruca sativa), renowned for its peppery flavor and impressive nutrient content, is a staple in many health-conscious diets. While generally considered safe and health-promoting, certain individuals should be aware of potential risks and take specific precautions.

1. Allergic Reactions

Although rare, arugula can trigger allergic reactions in sensitive individuals. Symptoms may include oral itching, swelling, hives, skin rash, or even more severe responses like anaphylaxis. Such allergies are typically associated with plant proteins related to the Brassicaceae family, which includes broccoli and mustard. If you have a known allergy to related vegetables or develop symptoms soon after consumption, medical attention is recommended. Individuals with pollen allergies (oral allergy syndrome) may also experience cross-reactivity with arugula. (42)(43)(44)

2. Drug and Thyroid Interactions

Arugula contains goitrogenic compounds, which, in very large amounts, can interfere with thyroid function by hindering iodine uptake. This is primarily a concern for individuals with pre-existing thyroid conditions or those on thyroid medication. While moderate consumption is generally safe, excessive intake of raw arugula should be avoided in such cases. (45)(46)

3. Kidney Health and Oxalate Content

Unlike some leafy greens, arugula is notably low in oxalates, minimizing concern for kidney stone formation. This makes it a safer choice for individuals at risk of calcium-oxalate stones compared to high-oxalate greens like spinach or beet greens. That said, those with pre-existing kidney conditions should still consult their healthcare provider about overall dietary choices. (47)

4. Potential for Gastrointestinal Discomfort

Occasionally, consuming large amounts of arugula may cause gas, bloating, or mild discomfort, largely due to its fiber and glucosinolate content. Cooking arugula can help make it gentler on digestion for sensitive individuals. (48)

5. Food Safety Considerations

Like other leafy greens, fresh arugula can be susceptible to contamination by pathogens such as E. coli if not handled or washed properly. Always wash arugula thoroughly before use, and store it under refrigeration to minimize microbial risk. (49)

6. Precautions for Pregnant or Breastfeeding Individuals

Arugula is generally regarded as safe in normal food quantities during pregnancy and breastfeeding. There are no specific safety concerns reported in reputable studies for these populations, but caution is always advised when introducing unfamiliar foods or supplements. (50)

Conclusion

In conclusion, arugula (Eruca sativa) is far more than just a flavorful addition to meals—it is a nutrient-dense leafy green with wide-ranging, science-backed health benefits. From supporting kidney and heart health to reducing brain inflammation, balancing blood sugar, protecting bones, aiding digestion, and even offering cancer-fighting properties, arugula stands out as a powerful ally for overall wellness. While generally safe for most people, those with allergies, thyroid conditions, or specific sensitivities should take precautions. Incorporating this versatile vegetable into your diet in moderation can be a simple yet effective way to enhance both nutrition and long-term health.

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