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Arugula – sources, health benefits, nutrients, uses and constituents at

Wednesday, June 21, 2017 by

Arugula is leafy green vegetable that is the less recognized member of the cruficerous family, which includes Brussels’s sprouts, kale, and broccoli. The vegetable is noted for its tender, bite-sized leaves that contain a tangy flavor. Arugula is known for its high nutritional value.

List of known nutrients

Like other members of the cruciferous family, arugula is packed with essential vitamins and minerals that bolsters the body’s overall health.

  • Antioxidants
  • Caffeic acid
  • Calcium
  • Carotenes
  • Chlorophyll
  • Choline
  • Copper
  • Ferulic acid
  • Fiber
  • Folate
  • Folic acid
  • Iron
  • Lutein
  • Lycopene
  • Magnesium
  • Manganese
  • Potassium
  • Riboflavin
  • Thiamine
  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Zinc

Medicinal uses for arugula

Arugula is an excellent source of powerful antioxidants. It contains high levels of folic acid along with vitamins C, K, and A that help eliminate free radicals. The vegetable’s high antioxidant content is vital in maintaining a healthy balance of enzymes in the cells. The vegetable is also an excellent source of carotenoids and essential minerals such as potassium, manganese, iron, and calcium. Arugula is essential in boosting the immune system to protect the body from common diseases and more complex disorders such as heart disease and premature aging.

The vegetable is also found to contain high levels of phytochemicals that may help combat cancer. Arugula is also known to contain high levels of flavonoids that help keep skin, lung, and various oral types of cancer at bay. The vegetable is also beneficial in fending off prostate, breast, cervical, colon, and ovarian cancers. In addition, the vegetable’s high vitamin K content is also found to reduce the risk of developing Alzheimer’s disease. Arugula is also touted for its protective properties against certain eye diseases such as cataracts and macular degeneration, as well as mental defects in newborns.

Arugula may also help with dyspepsia.

Body systems supported by arugula

Arugula is an excellent nutrient source that benefits many parts of the body. It is packed with vitamin K that is essential for the body’s calcium regulation. Vitamin K is an important nutrient that maintains bone health and skin elasticity. The vegetable’s high vitamin K content may also help delay the onset of skin aging and wrinkles.

The vegetable is also noted for its high lutein and zeaxanthin levels. The two phytonutrients are important eye antioxidants that protect the eyes from the harmful effects of ultraviolet light and high-intensity blue light.

In addition, arugula is found to have high vitamin C levels, which protects the body from the adverse effects of free radicals. The high vitamin C content in arugula is also known to maintain cardiovascular health. Arugula is also noted for promoting brain health through its high folate content.

Ways to use arugula

Arugula is a versatile vegetable that can be used in a variety of dishes. The vegetable is a staple fixture in salads and can be paired with other fruits and vegetables. Arugula can also be used in cooking hearty soups such as vichyssoise. The vegetable can be added into the classic grilled cheese sandwich to give the meal a healthier twist. In addition, the vegetable can be incorporated to a traditional pesto recipe.

Where to learn more


Arugula can help prevent a host of diseases including various forms of cancer, cardiovascular disease, eye conditions and mental and developmental disorders.

The vegetable’s high nutritional value is also essential for the eyes, skin, bones, and the immune system.

Arugula helps stimulate the body’s detoxifying process.

It has been shown to stimulate appetite and digestion.

Arugula is an average antiscorbutic and antioxidant.

Sources include:


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