How Arugula Helps Promote a Healthy Lifestyle

Nutrient Content


Good Source of: 

  • Vitamin K – 14%
  • Vitamin A – 10%

Also a Source of:

  • Folate – 4%
  • Vitamin C – 4%


A Source of:

  • Calcium – 4%
  • Manganese – 4%


Also a Source of:

  • Antioxidants

How Arugula Prevents Chronic Disease

Arugula falls into the cruciferous family of vegetables, or leafy greens. Cruciferous vegetables are loaded in nutrients and support several preventative health benefits. Unlike many other leafy greens that have milder, blander flavors, arugula offers a nice peppery flavor, making it a nice change of pace to incorporate into your diet.

How Arugula Prevents Cancer

Cruciferous vegetable consumption is associated with reduced rates of lung, breast, colon, and prostate cancers (2,3,4,5)

  • Arugula, like many leafy greens, is loaded in isothiocyanates, which are potent antioxidants that protect our cells from cancer-causing damage.  These isothiocyanates have been shown to protect against lung cancer. (2) Arugula is exceptionally high in erucin, which has been shown to regulate cell growth and promote cell death in damaged cells. (6)
  • One isothiocyanate that has been rigorously studied is indole-3-carbinol (I3C). I3C helps with hormone regulation, which is one of the ways it is believed to help prevent breast cancer and prostate cancer. (7,5)
  • Another group of chemicals found in arugula that helps prevent cancer is glucosinolates. Glucosinolates promote the elimination of carcinogens from the body and enhance the activity of genes responsible for tumor suppressor proteins. (8)
  • Finally, like other cruciferous vegetables, they are loaded in nitrates, which have been shown to protect against gastrointestinal cancers. (9)

How Arugula Prevents Cardiovascular Disease

Leafy greens also play an important role in the prevention of cardiovascular diseases. 

  • As mentioned previously, leafy greens are loaded in nitrates. Nitrates help protect against cardiovascular issues by increasing blood flow and preventing platelet and leukocyte adhesions to vessel walls. (9) When these adhesions occur, its call atherosclerosis as the blood vessel is now blocked. Suffering from atherosclerosis puts you at high risk for heart attack and stroke.
  • Many of the compounds in arugula also have anti-inflammatory properties. Chronic inflammation puts you at increased risk for heart disease, as it increases the stress put on your cardiovascular system and can lead to damage. (9)

How Arugula Prevents Diabetes

Arugula is extremely low in calories and contains fiber, meaning it helps to fill you up without sacrificing calories. Fiber helps prevent diabetes by preventing overconsumption during your meals. Arugula is also extremely low in sugar, so it will not increase your blood sugar significantly. High blood sugar is a hallmark of diabetes.

  • Cruciferous vegetable consumption is directly linked to a reduced risk of diabetes. (10)

Arugula Promotes a Number of Health Benefits

How Arugula Promotes Brain Health

Studies have shown that consuming at least one serving of leafy greens a day can slow cognitive decline. (1)

How Arugula Promotes Skin Health

Animal studies have shown that erucin, which is found in arugula, helps prevent inflammation from building up in our skin cells and causing damage. (11)

How Arugula Promotes Vision

Arugula contains the antioxidants, lutein and zeaxanthin. These antioxidants protect our eyes from damage and prevent age-related macular degeneration, which is the main cause of vision loss as you get older. (12)