Vegetable

Arugula

Health
ScoreA+

Arugula is a peppery leafy green vegetable rich in vitamins K, C, and folate, with minimal calories and high nutrient density. It contains glucosinolates, sulfur compounds with potential anti-cancer properties.

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Why Arugula scores 93

Nutrient density35

Protein quality10

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 96%Folate 32%Manganese 19%Calcium 13%Magnesium 8.7%

Nutrition

per_100g

Calories

1.7g

Protein

5.4g

Carbs

0.3g

Fat

2.3g

Fiber

Health benefits

Supports bone health and vascular calcification prevention

strong evidence

Vitamin K activates osteocalcin and matrix Gla-protein, essential proteins for bone mineralization and prevention of arterial calcification

May reduce cancer risk through glucosinolate metabolism

moderate evidence

Glucosinolates convert to isothiocyanates, which activate detoxification enzymes (phase II) and suppress carcinogenic pathways in multiple tissue types

Enhances folate status for cardiovascular and cognitive health

strong evidence

Folate supports methylation cycles, reducing homocysteine levels (a cardiovascular risk marker) and supporting neurotransmitter synthesis

Provides anti-inflammatory and antioxidant support

moderate evidence

High vitamin C and polyphenols (quercetin, kaempferol) neutralize free radicals and suppress NF-κB inflammatory signaling

Supports healthy blood pressure regulation

strong evidence

Potassium activates Na+/K+-ATPase pump, promoting vasodilation and counteracting sodium-induced hypertension

Pairs well with

·Pair with olive oil because fat-soluble vitamin K and carotenoids require dietary fat for optimal absorption
·Combine with lemon or vinegar because acidic compounds enhance glucosinolate bioavailability and myrosinase enzyme activity
·Mix with cruciferous vegetables (broccoli, cabbage) because synergistic glucosinolate profiles amplify phase II detoxification enzyme induction
·Serve with iron-rich foods (legumes, grass-fed beef) because vitamin C in arugula enhances non-heme iron absorption by 3-4 fold

Practical tips

·Best timing: Arugula's low caloric and carbohydrate profile makes it metabolically neutral; optimal benefits come from consistent daily intake rather than specific timing. Some evidence suggests consuming cruciferous vegetables with meals enhances folate and fat-soluble nutrient absorption.
·Consume raw or lightly steamed to preserve heat-sensitive vitamin C and maximize glucosinolate content; extended cooking can degrade these compounds
·Chew thoroughly before swallowing to activate myrosinase enzyme, which converts glucosinolates to bioactive isothiocyanates
·Store in sealed containers at 35-40°F with high humidity; use within 5-7 days as vitamin C degrades rapidly post-harvest
·Select crisp, dark green leaves without yellowing or wilting, indicating higher nutrient density and fresher harvest
·Wash immediately before consumption to remove soil-dwelling pathogens, though this also removes surface glucosinolate compounds—balance food safety with nutrient preservation