• health benefits of arugula

Health Benefits of Arugula

Sharing the health benefits of arugula and ways to include this ingredient as part of your well balanced diet.

It’s no secret that eating a variety of fresh fruits and vegetables can lead to a decreased risk of obesity, diabetes, heart disease and certain cancers.

Maybe it’s the science nerd in me, but I find it fascinating to find out new or interesting facts about foods. Especially when it comes to healthy ingredients and their amazing health benefits. Case in point –

Did you know that Arugula is a cruciferous vegetable and belongs to the same family as broccoli, kale and brussels sprouts? 


health benefits of arugula 3

Please tell me I’m not the only one that thought Arugula was part of the lettuce family?

Cruciferous veggies (like arugula) pack quite a little nutritional punch! Making it a great ingredient to add to a well balanced diet.

Health Benefits of Arugula

1. Cancer

Research indicates that the sulfur containing compounds in cruciferous vegetables may increase their ability to delay cancer’s growth.

2. Diabetes

Leafy greens (like arugula) contain an antioxidant (alpha-lipoid acid) that has been associated with a possible decrease in glucose levels. It’s also been associated with a decrease in oxidative stress in people with diabetes.

3. Cardiovascular Disease

Arugula contains high levels of nitrate, which has been show to lower blood pressure in some people.

A high intake of dietary nitrate is currently being studied further for it’s possible ability to enhance athletic performance by reducing the amount of Oxygen required during exercise.


Arugula Nutritional Info

Arugula can easily fit into a healthy lifestyle!

The 2015-2020 Dietary Guidelines for America recommend adults consume 1.5 – 2.5 cups of dark green leafy vegetables every week.

health benefits arugula

Please note if you are taking blood thinning medication, you should consult with your physician before +/- Vitamin K containing foods (like arugula) in your diet.

You should also consult your physician if you have any type of cardiovascular issues/mediations, as a high nitrate diet can interfere.


Adding Arugula to Meals

Arugula is so versatile and can be added to many dishes.

  • Use in salads in place of spinach/lettuce
  • Add to sandwiches
  • Use in soups and stews
  • Sautee in olive oil and lemon

Check out these great arugula recipes…

Tuscan Arugula Salad

Watermelon Panzanella Salad

Grilled Chicken Tacos with Kiwi Fruit Salsa

Acquacotta – Traditional Tuscan Soup   from Wanderspice

Beef Tagliata on a Bed of Arugula from SugarLoveSpices




Research sources – 


Sharing the health benefits of arugula and ways to include this ingredient as part of your well balanced diet.




  • comment-avatar
    Meredith September 6, 2017 (8:47 am)

    I didn’t know arugula is a cruciferous vegetable! I love using it in place of lettuce will definitely continue to!

    • comment-avatar
      Brynn McDowell September 6, 2017 (12:43 pm)

      good to know I’m not the only one that didn’t know it was cruciferous! I love it instead of lettuce too. Thanks Meredith!

  • comment-avatar
    Shannon @ KISS in the Kitchen September 6, 2017 (12:08 pm)

    I’ve always loved arugula but honestly didn’t know all the nutrition benefits- this is great info!

  • comment-avatar
    abbie gellman September 6, 2017 (6:21 pm)

    Great post! I love arugula

  • comment-avatar
    Jessica @ Small Bites by Jessica September 7, 2017 (12:48 pm)

    Love using arugula in my cooking so much! This is so informative, thanks for sharing!

    • comment-avatar
      Brynn McDowell September 7, 2017 (9:08 pm)

      Thanks so much Jessica, we are big arugula users over here too

  • comment-avatar
    Karen Buch September 7, 2017 (1:25 pm)

    My favorite way to enjoy arugula is topped with roasted red beets, goat cheese, walnuts and a drizzle of EVOO & balsamic vinegar. Thanks for sharing the health benefits!

  • comment-avatar
    Mona September 7, 2017 (1:40 pm)

    I am such a fan of arugula so was happy to learn more about it and get some great ideas for how to use it in dishes other than salads.

  • comment-avatar
    Lauren Harris-Pincus September 9, 2017 (6:40 pm)

    I love arugula and wish it was featured more on menus. The peppery flavor is awesome.

  • comment-avatar
    EA The Spicy RD September 14, 2017 (8:42 pm)

    I love arugula in salads, but don’t think I’ve ever cooked it before-I need to try something new-thanks for all the ideas!