Arugula Health Benefits and Sample Recipe

Arugula is one of the vegetables commonly added as ingredient in various food preparations. Also known as rocket salad, rucola, rugula, rucoli, roquette, and colewort, it is usually added to pizzas and pasta dishes like cavatieddi (in Southern Italy). the following are the health benefits of arugula, along with a sample recipe.

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Health Benefits


One health benefit of arugula is fiber. Fiber is a substance that acts as sweep and helps eliminate harmful substances from the body; these include toxins and free radicals, which leads to disorders like heart disease or cancer. Also, fiber helps reduce bad cholesterol levels in the body, preventing cardiovascular problems like hypertension, atherosclerosis, coronary artery disease, and stroke. Fiber also helps promote digestion and metabolism, so it prevents digestive problems like constipation, hemorrhoids, and diverticulitis. Moreover, fiber also helps a person lose weight, resulting to a fitter and healthier body.


Another health benefit of eating arugula is cancer prevention and management. According to Medial News Today, cruciferous vegetables like arugula are linked to reduced cancer risk; as per the publication, the vegetable prevents cancer types like lung and colon cancer. In addition, arugula contains sulfur-containing compounds like sulforaphane, which also boosts its ability to combat cancer. As per the publication, sulforaphane has also demonstrated its power to inhibit the enzyme histone deacetylase or HDAC, which is associated with cancer cell progression. Now, sulforaphane is  also being investigated for its cancer prevention and delay properties, which make it a feasible contributor in cancer treatment in the future.


Eating arugula also helps promote eye health. According to Super Food Profiles, arugula contains phytonutrients lutein and zeaxanthin, which are concentrated in the eye’s macular region. As per the publication, the macula is responsible for recognizing small pieces of information, such as words. Also, lutein and zeaxanthin defend the macula from ultraviolet light and high-intensity blue light that result to eyestrain and visual problems. Hence, eating arugula improves eye comfort and reduces eye strain.

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Bone and Brain Health

Arugula also helps develop the health of the skeletal and nervous system. According to Organic Facts, arugula is rich in vitamin K, which serves as an antioxidant and anti-inflammatory in the body. As per the publication, the vitamin prevents bone destruction, allowing bone cell production and formation; this makes the bones strong and healthy. Arugula is also low in oxalate, which enables it to support the bones in the body; this way, bone conditions like osteoporosis will be prevented. In addition, vitamin K helps reduce neural pathway degradation in people with Alzheimer’s disease; this improves the condition of a person with this disorder.

Sample Recipe

One recipe that uses arugula includes Chef John’s Almond Arugula Pesto. According to All Recipes, the ingredients include half cup arugula leaves to taste, one-third cup olive oil, one-third cup raw almonds, four cloves garlic, and salt to taste. To prepare, as per the publication, a pot of salted water is brought to a boil. Next, arugula is added and cooked for 30 seconds until it becomes light green. After that, arugula is removed to a bowl full of ice water for several minutes until it becomes cold. Finally, the arugula is drained and wringed out. Once done, the arugula is pulsed and the almonds, olive oil, and garlic are placed together in a blender. The sides are scraped down, until the mixture becomes a coarse puree. The puree is then put into a bowl and is seasoned with salt.

Arugula is one of the nutritious vegetables people know today. Thus, it can be easily added to various meals like breakfast, lunch, snacks, and dinner.

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