Arugula: what is it, properties and how to consume it (con recetas)

Arugula, also known as arugula, is a dark green vegetable rich in vitamins A and C and in phenolic compounds, such as lutein and zeaxanthin, with antioxidant and anti-inflammatory properties that help improve eye health, control sugar levels en la sangre ya prevent the development of cardiovascular diseases. Asimismo, arugula also has minerals such as potassium and calcium, necessary for the regulation of blood pressure, and phosphorus, magnesium and vitamin K, essential for the health of los huesos.

This vegetable is a good option to enrich the diet with vitamins and minerals, in addition to being rich in fiber and having few calories, and can be consumed in diets to lose weight, raw or served in salads or soups, for example.

Arugula can be purchased in supermarkets, bodegas or grocery stores, and it must form part of a healthy and balanced diet to obtain its benefits.

Among the main properties of arugula are the following:

1. Helps to lose weight

Arugula has few calories, each 100 g of raw or cooked vegetables has approximately 29 calories, which can help in slimming diets. In addition, it has fibers that increase the feeling of satiety, helping to reduce the hambre and, therefore, to lose weight.

2. Regulate the blood sugar levels

Certain studies show that, apart from arugula seeds, the extract and oil extracted from the seed of this plant can increase insulin sensitivity and reduce blood sugar levels by containing alpha-lipoic acid in its composition, which has potent antioxidant action, which reduces oxidative stress in cells that cause metabolic disorders. In this way, arugula can be an important ally in the prevention and treatment of diabetes.

Also, this vegetable is rich in fibers that regulate the absorption of carbohydrates in the intestine, which helps to reduce glucose levels in the blood and improve insulin resistance.

3. Control high blood pressure

Arugula contains large amounts of nitrates and potassium, which are substances that help to increase the relaxation of blood vessels, allowing blood to circulate with greater ease, thus contributing to reducing blood pressure, which can be very useful in people with hypertension.

Similarly, magnesium and calcium present in arugula act by inhibiting the release of norepinephrine, a neurotransmitter responsible for increasing blood pressure, which also helps to reduce blood pressure.

4. Protects against cardiovascular diseases

Vitamin C, lutein and zeaxanthin present in arugula have an antioxidant action, helping to reduce the damage caused by oxidative stress in the cells of blood vessels, which can cause the thickening of the walls of the arteries and the development of cardiovascular diseases such as atherosclerosis, heart attack or stroke.

In addition, the vitamin K present in the arugula prevents the calcification of the arteries, and the fibers help in the reduction of “bad” cholesterol and triglycerides, which are responsible for forming fatty plaques in the arteries, which can reduce the absorption of fats from food, protecting against cardiovascular diseases.

5. Improve the health of the eyes

Arugula is rich in antioxidants such as lutein and zeaxanthin, which act by fighting free radicals that can cause damage to eye cells, which is why they contribute to improving vision and eye health.

Asimismo, arugula has large amounts of carotene and vitamin A, which are important to help maintain healthy cell membranes and prevent vision problems such as dry eyes, night blindness or age-related macular degeneration.

6. Maintain healthy areas

Arugula is rich in calcium, phosphorus and magnesium, which are essential minerals to strengthen and increase resistance and bone density, maintaining healthy bones, which can contribute to the prevention of diseases such as osteoporosis, osteopenia or rickets, for example, and the reduction of fracture risk.

Likewise, the vitamin K present in arugula reduces the bone metabolism and improves the absorption of calcium from the diet, which helps to maintain healthy and healthy bones.

7. Delays aging

Arugula is rich in carotene and vitamins A and C, which are potent antioxidants, which favors free radicals that cause skin aging.

Asimism, the vitamin C present in the arugula helps to stimulate the production of collagen in the skin, reducing the sagging and the appearance of wrinkles and lines of expression, and the vitamin A protects the skin from damages caused by the ultraviolet rays of the skin Sun.

8. Improve muscle performance

Arugula is an excellent source of vitamins, fibers and antioxidants, in addition to nitrate, which helps to regulate blood pressure and facilitates the flow of oxygen to the muscles, which contributes to improving the performance of high-resistance exercises by sports athletes. In addition, the vitamin K present in arugula favors the prevention of bone lesions, which is why its consumption is recommended for athletes.

9. Detoxify the body

Chlorophyll and vitamin C present in arugula help eliminate toxins and neutralize heavy metals, chemicals and pesticides, detoxifying the body and preventing DNA damage that can cause cancer, premature aging and cardiovascular diseases.

10. Contribute to fighting cancer

Certain studies in vitro with cancer cells in laboratories show that arugula can have benefits in the fight against breast, prostate, lung and pancreas cancer, thanks to which it is rich in glucosinolates such as sulforaphane and erucine, which are substances that contain sulfur and are essential to inhibit enzymes that are involved in the multiplication of cancer cells. However, studies are needed on people to understand these benefits.

11. Helps to prevent fetal malformations

Arugula is rich in folic acid, a type of vitamin of the B complex that is essential for the production of DNA and other genetic materials, being especially important for embarassed women who are planning to become embarassed, because the deficiency of this vitamin can cause malformations in the fetus, such as spina bifida, which is a defect of the neural tube.

Nutritional information table

The following table shows the nutritional composition in 100 grams of raw arugula.


Quantity per 100 g


29 calories


2.6 g


0.7 g


2.2 g


1.6 g

Vitamin A

308 mcg

Vitamin B6

0.07 mg

Vitamin C

15 mg

vitamin K

108.6 mcg


1848 mcg

Folic acid

97 mcg


27 mg


370 mg


160 mg


52 mg


41 mg


1.5 mg


0.4 mg

Lutein and Zeaxanthin

3555 mcg

It should be noted that, in order to obtain all the benefits mentioned above, arugula must form part of a balanced and healthy diet.

how to consume it

The arugula can be used in salads, yokes or sandwiches as a substitute for lechuga, for example.

As arugula has a slightly bitter taste, some individuals may not like its flavor when it is raw, so a good advice to consume it is suffering with action.

healthy recipes

Some recipes with arugula that are quick, easy to prepare and nutritious are:

1. Sauteed arugula


  • 1 packet of washed arugula;
  • 2 steel teeth;
  • 2 spoonfuls of sun-dried tomatoes;
  • 1 churro of olive oil;
  • Salt to taste;
  • Black pepper to taste.

preparation method

Place the churro of olive oil in a pan and heat. Add the arugula and the dried tomato. Season with salt and black pepper, if desired, and then serve.

2. Arugula Salad with Mango


  • 1 packet of washed arugula;
  • 1 mango cut into cubes;
  • tomatoes cherry taste;
  • Requeson (ricotta) or queso mozzarella buffalo al gusto, cut into cubes;
  • Balsamic vinegar for garnish;
  • Accept to adhere;
  • Salt to taste.

preparation method

Put the arugula, the mango, the tomato cherry and the queso in a container and mix. Add salt, balsamic vinegar and oil to sprinkle, if desired. Serve the continuation.

3. Arugula Salad with Salmón


  • 200 g of fresh asparagus tips;
  • 1 large ripe avocado;
  • 1 spoonful of lemon juice;
  • 1 handful of fresh arugula, washed;
  • 225 g smoked salmon in slices;
  • Salt to taste;
  • Olive oil to decorate;
  • Vinegar for sticking;
  • Aromatic herbs for seasoning.

preparation method

Put the water with a little salt in a pot and bring it to a boil. Add the spárragos and cook them for 4 minutes, then drain the water. Place the asparagus in cold water, drain again and reserve. Cut the avocado by the mitad, remove the seed and the shell, chop the pulp in small pieces and brush them with the yoke of lemon. Mix in a bowl the asparagus, the avocado, the arugula and the smoked salmon. Season with aromatic herbs and add olive oil and vinegar, if desired.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of This is a non-profit service. It is strongly recommended that all details and information published be carefully verified with your trusted doctor, this being just a vehicle for basics about certain healthy behaviors, conscious food consumption and other notions. We never allow medication recommendations, medication package inserts or any medication guidance.

Disclaimer – (Portuguese version>) Este conteúdo foi elaborado com base em informações de pesquisas, publicações adicionais ou pelo trabalho de tradução/verificação de um editor voluntário de Trata-se de um serviço sem fins lucrativos. É fortemente recomendado que todos os detalhes e informações publicadas sejam cuidadosamente verificados com seu médico de confiança, sendo este apenas um veículo para noções básicas sobre determinados comportamentos saudáveis, consumo consciente de alimentos e outras noções. Nunca permitimos recomendação de medicamentos, bulas de remédios ou qualquer orientação medicamentosa.

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