arugula (rocket leaf)


PRIMARY MICRO NUTRIENTS Vitamin A, Vitamin C, Vitamin K, Vitamin B5, Folate

Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Potassium

  • High Nutrient Content
  • Extremely high in chlorophyll and carotenes, especially beta-carotene, Lutein and Zeaxanthin
  • 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
  • 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
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%
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




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