PRIMARY MICRO NUTRIENTS	Vitamin A, Vitamin C, Vitamin K, Vitamin B5, Folate Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Potassium
SECONDARY MICRO NUTRIENTS	Zinc,Vitamins B1, B2, B6
NUTRITIONAL HIGHLIGHTS and NOTES	High Nutrient Content Extremely high in chlorophyll and carotenes, especially beta-carotene, Lutein and Zeaxanthin
FUNCTIONAL BENEFITS	Detoxifying Preventing osteoporosis – high ratio of calcium to phosphorus promotes calcium utilization and absorption Anti-cancer properties similar to those of other cabbage family members Carotenoid benefits: antioxidant, immune-supportive, anti-inflammatory, cancer-preventative Eye health – due to carotenoids Lutein and Zeaxanthin
PHYTONUTRIENTS	Chlorophyll stimulates hemoglobin, production of red blood cells, prevents excessive menstrual blood flow very similar to Heme portion of red blood cells anti-cancer and anti-oxidant effects astringent – stimulates wound healing, especially of skin and GI tract Carotenoids Lutein and Zeaxanthin –  anti-oxidant, promotes healthy eyesight and prevents macular degeneration and cataracts Sulforaphane may beneficially affect cancer, heart disease, diabetes, and digestion
PLANT FAMILY	Brasilica, Cruciferous. Related to: Arugula, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collards, Kale, Mustard, Radishes, Rutabaga, Turnips, Watercress
DANGERS	Goitrogens (Thyroid hormones); Oxalates (Calcium binding and Kidney stones)); High Pesticide levels low levels oxalates (Calcium binding and Kidney stones)

Cooking advice:

• I recommend eating arugula raw in a salad. To maximum health benefits, cut the leaves into 1/2″ pieces (or smaller) and let  them sit for about 5 minutes prior to cooking. This activates many enzymes and helps release both the phyto-nutrient properties as well as their respective health benefits – see this post at WH Foods for more advice about this
• Sulforaphane, for example, is a sulfur-rich compound found in cruciferous vegetables like broccoli, kale, bok choy, and cabbage. It has been shown to provide powerful health benefits (see this article about Sulforaphane on Healthline)
• Sulforaphane is activated when glucoraphanin comes into contact with myrosinase, a family of enzymes. Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate sulforaphane (study)
• Mustard is rich also rich in myrosinase. So to maximize your sulforaphane intake, eat arugula with a simple salad dressing including a sprinkle of mustard seeds or mustard powder

Arugula, raw		RDA	Per 100g	% RDA
Nutrient	Unit		91.71
Water	g		25
Energy	kcal		105
Protein	g		2.58
Total lipid (fat)	g		0.66
Carbohydrate, by difference	g		3.65
Fiber, total dietary	g		1.6
Sugars, total	g		2.05
Minerals
Calcium, Ca	mg	1000	160	16.0%
Iron, Fe	mg	8	1.46	18.3%
Magnesium, Mg	mg	420	47	11.2%
Phosphorus, P	mg	700	52	7.4%
Potassium, K	mg	470	369	78.5%
Sodium, Na	mg		27
Zinc, Zn	mg	11	0.47	4.3%
Copper, Cu	mg	0.9	0.076	8.4%
Manganese, Mn	mg	2.3	0.321	14.0%
Selenium, Se	µg	55	0.3	0.5%
Vitamins
Vitamin C, total ascorbic acid	mg	90	15	16.7%
Thiamin	mg	1.2	0.044	3.7%
Riboflavin	mg	1.3	0.086	6.6%
Niacin	mg	16	0.305	1.9%
Pantothenic acid	mg	5	0.437	8.7%
Vitamin B-6	mg	1.7	0.073	4.3%
Folate, total	µg	400	97	24.3%
Choline, total	mg		15.3
Betaine	mg		0.1
Vitamin B-12	µg	2.4	0	0.0%
Vitamin A, IU	IU	5000	2373	47.5%
Vitamin A, RAE	mcg	900	119	13.2%
Vitamin E, total	mg	15	0.43	2.9%
Vitamin D	IU	600	0	0.0%
Vitamin K (phylloquinone)	µg	120	108.6	90.5%

Sourced from: USDA database of foods

Additional information:

What You Should Know About Arugula from Healthline

Everything you need to know about arugula from Medical News Today

Arugula: Top 10 Benefits for the Heart, Gut and More from Dr Axe