10 Benefits of arugula and side effects

Published by

Discover the 10 health benefits of Arugula and side effects

The benefits of health Arugula  include weight loss, reduced risk of cancer, healthy bones and better eyesight. It has antioxidant properties and is good for healthy skin. It also helps in strengthening the brain, improving metabolic functions, mineral absorption, and boosting the immune system.

Arugula is a leafy green plant that belongs to the Eruca genus and the Brassicaceae family. It is closely related to radishes, kale, and cauliflower. Arugula has a number of different names. These include garden rocket, rucola, roquette, and colewort.

This plant reaches a height of 20-100 centimeters and is recognizable by its small white flowers. Arugula leaves are lobed in nature, with 4-10 lateral lobes and a longer terminal lobe. It is grown on a large scale for commercial consumption, but also exists as a wild species throughout the world. It is used predominantly in the Americas, Europe, and North Africa.

To the untrained eye, arugula might look like fancy lettuce , but not all vegetables are created equal, and arugula has a wide range of health benefits that frequent eaters of this cruciferous vegetable can enjoy.

10 Benefits of arugula and side effects


Nutrition facts of arugula

• Arugula is a lush green plant that is packed with vitamins, minerals, and antioxidants.

• It is a good dietary option for a healthier body and to keep your mind clear and focused.

• It contains high levels of folic acid and antioxidants such as vitamin C, vitamin K, and vitamin A, making it comprehensive in the fight against free radicals.

• It’s packed with carotenoids, as well as many other minerals like potassium, manganese, iron, and calcium, all of which are beneficial and necessary elements in a person’s diet.

• Arugula contains phytochemicals, which are beneficial in preventing cancer.

• It is also superior to some other leafy green vegetables, because unlike other varieties, arugula is low in oxalates, which are chemicals that actually inhibit the absorption of minerals in the body.


• All in all, arugula is a nutrient-dense, low-calorie food.

Health benefits of arugula

The vitamins, minerals, phytochemicals, and antioxidants present in each arugula leaf are certainly beneficial to incorporate into your diet.

1.- Detoxifies the Body

Arugula is a great source of antioxidants and can greatly increase a person’s ORAC (Oxygen Radical Absorption Capacity) value, which is a method of measuring antioxidant capabilities. Antioxidants work to maintain a healthy balance of enzymatic reactions within cells, while actively seeking out and destroying disease-causing free radicals that can attack your system.

Your immune system will thank you for choosing arugula, too, because antioxidants work to bolster your defenses against simple illnesses like the common cold, as well as more complex afflictions like cancer, heart disease, and premature aging.

2.- Increases bone health

Among the benefits of arugula is the presence of vitamin K which gives your body an anti-inflammatory boost. Vitamin K also stimulates osteotrophic activity in cells, which means that it promotes bone formation.

The gradual degradation of nerve connections, which occur in conditions such as; Alzheimer’s disease can be prevented through an increase in the intake of vitamin K. The consumption of arugula has been cited as a preventive method of this disease.


The combined effects of low oxalate levels (allowing more minerals into the system) and the presence of so many minerals in the plant itself make it a strong support system for healthy bones.

People with osteoporosis can see improvements. In the same way, arugula can be used as a preventive step, ensuring the health and strength of the bones before the effects based on age and the activity of bone degeneration are serious.

3.- Increases the immune system

Arugula is loaded with vitamins and minerals that in some way strengthen the body’s immune system defenses, this causes the body to be stimulated to create more white blood cells. This plant has a number of properties that help improve the strength of your immune system.


Vitamin C is one of the best defenses for your body , inflammatory free radicals are flushed out of your body before they can cause serious damage. This vitamin is found in large amounts in arugula, helping to prevent cancer. Its vitamin sources are excellent for maintaining good health in the body, in a way that helps your immune system.

4.- Prevents Cancer

Another benefit of arugula is the large amounts of phytochemicals it contains and this inhibits the activity of cancer-causing cells.

Phytochemicals are substances such as thiocyanates, sulforaphane that are effective in counteracting cancer-causing tendencies in the body’s processes. Studies suggest that these compounds help fight prostate, breast, cervical, colon, and ovarian cancers.


5.- Prenatal care

For those mothers who are waiting to conceive their baby, arugula is a wonderful option to add to your diet. Folates, a classification that includes folic acid, have been shown to decrease the occurrences of certain mental defects in newborns. It is rich in folates, as are many leafy vegetables.

6.- Increases metabolism

One of the benefits of arugula that turns out to be important is the presence of B vitamins, which improve metabolism.

Vitamin Bs are involved and assist in all different cellular activities, including energy production, fat synthesis, red blood cell production, and many other processes vital to cellular and metabolic health.

7.- Improve eyesight

Arugula is a well-known source of carotenoids, which are natural pigments that have been known to effectively improve the ability to see properly. In fact, carotenoids slow down the macular degeneration process.

In most cases, the deficiency causes cataracts, which then have to be removed with surgery. By increasing the amount of carotenoids in your diet (arugula is recommended for this type of deficiency). The monthly arugula can slow down that classic symptom of old age.

8.- Increases the absorption of minerals

Another benefit of arugula is the very low level of oxalates when compared to other popular leafy vegetables like spinach.


Oxalates inhibit mineral absorption by body systems, which is counterproductive to consuming minerals. So minerals, such as copper and iron, which are obtained from the plant, are more easily absorbed by the body for efficient use.

9.- Weight loss

Including arugula in a diet is the same as any other low-calorie plant, rich in vitamins and nutrients, and will inevitably have a positive effect on any weight loss attempt.

By meeting so many nutritional needs , it is an easy way to improve your health and keep your system balanced, without making drastic changes to your diet.

10.- Improves overall health

Vitamin A is one of the antioxidants mentioned above, and its significant presence in arugula also ensures the improvement of the condition of your bones, teeth, and eyes.

The flavonoid compounds in all leafy vegetables similar to arugula have been shown to protect against skin, lungs, and various types of oral cancer.

Tips for you to prepare and enjoy all the benefits of arugula

• Green salad


Combine fresh arugula, lettuce, radicchio, and parsley in a bowl. Add the olive oil, salt, pepper, and a little lime juice for extra flavor.

• Cheese salad

Mix fresh and dried arugula and thin slices of Parmesan cheese in a bowl. Add the sliced onion, lemon juice, salt, and pepper. You can also add other vegetables, fruits, and nuts to make your own salad.


Mix the arugula and lemon juice in a bowl. Spice with salt and pepper. Cook, drain the pasta and add the arugula mixture, olive oil and cheese.


Published by

Recent Posts

  • Side effects

Serious side effects of Xarelto

Discover the serious side effects of Xarelto. The Xarelto is the trade name of rivaroxaban,… Read More

3 weeks ago
  • Side effects

Serious side effects of cetirizine

Discover the serious side effects of cetirizine. The typical symptoms related to allergies, such as… Read More

3 weeks ago
  • Side effects

Side effects of chemotherapy

Discover the side effects of chemotherapy. Chemotherapy works on rapidly dividing cells, regardless of the… Read More

3 weeks ago
  • Side effects

Serious side effects of thalidomide

Discover the side effects of thalidomide. The thalidomide belongs to a class of drugs called… Read More

3 weeks ago
  • Side effects

Serious side effects of colchicine

Discover the side effects of colchicine. Colchicine is a drug used for the treatment of… Read More

3 weeks ago
  • Side effects

Serious side effects of botox

Discover the side effects of botox. The aesthetic treatment with botox is the most widespread… Read More

3 weeks ago