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All You Need To Know About Arugula

Arugula, a fresh leafy green vegetable, is a fresh vegetable that we all love to enjoy in our meals. It is not only good for your skin and bones but it also benefits your development and growth overall. This vegetable is rich in folate and various vitamins that provide energy to your body. Especially, if you are worried about compromised health during the pregnancy period, this veggie will be great for you. If you are interested in knowing about how the arugula helps in the working of different systems and organs of your body, give this post a read. 

What is the Nutritional Composition of Arugula?

Some of the nutrients and their quantities present in the arugula  are mentioned below:


  • Fat: 0.1 grams
  • Sugars: 0.2 grams
  • Carbohydrates: 0.4 g
  • Calories: 2.5
  • Vitamin K:10.9 micrograms
  • Fiber: 0.2 grams
  • Sodium: 2.7 micrograms 

Health Benefits of Arugula

Arugula is a very common vegetable which brings a wave of freshness to our minds, but let me tell you in detail how this is good for your body.

● Beneficial for expecting mothers

Consuming increased amounts of zinc, folic, magnesium, protein, vitamins A, B, and C, calcium, and iron is recommended for pregnant women. Arugula has abundant quantities of all these nutrients. According to some estimates, arugula provides 24 percent of the recommended daily intake of folate via its 97 microgram content. Consuming arugula in the first trimester of pregnancy has positive effects on the growth and development of the fetus. Also, it has the potential to protect babies from being born with a neural tube defect.

●Reduces the risk of diabetes

Research suggests that arugula may also be beneficial for diabetics. Arugula seed oil reduces the level of insulin and hyperglycemia as per clinical research. Overall cholesterol, lipids, and triglycerides are also significantly decreased. Possible explanations include a rise in hepatic glucose-6-phosphatase levels or the presence of antioxidants in arugula seed oil. Since diabetes raises the danger of cardiovascular events like stroke and heart attack, preventing it is crucial.

● Eases systemic inflammation i

As a vegetable, arugula excels in reducing inflammation. The indole-3-carbinol and erucic in arugula are responsible for their anti-inflammatory effects (an isothiocyanate). Pain from inflammatory illnesses is relieved because it blocks the production of inflammatory enzymes and mediators.

●May boost brain power

Here’s another good reason to drink arugula smoothies. As we become older, we see a progressive decline in our mental capacity. Taking 800 mcg of folate daily may reduce the rate of cognitive deterioration in the elderly, according to studies. Arugula’s 97 mcg of folate per 100 g makes short work of the task. So, if you want to keep your brain active for a long time, go for an arugula smoothie blended with your favourite toppings. 

● Enhances eye health

The antioxidant properties of beta-carotene, the precursor of vitamin A, helps protect the eye from damage caused by free radicals. Arugula also has lutein and zeaxanthin, two more nutrients that help keep your eyes healthy. These two nutrients shield the eyes from damaging light and ultraviolet radiation.


●Treats skin diseases

Arugula extract has a long history of use in traditional medicine for the treatment and prevention of several skin diseases, including eczema, dry skin, and acne. The use of arugula leaves and seed oil in the diet has been shown to shield the skin from the damaging effects of ultraviolet radiation. The reason for this is that arugula has several anti-inflammatory and antioxidant chemicals. It may also increase cell flexibility and resistance to damage. Regular consumption also has anti-ageing effects.

●Aids in stomach function

Arugula’s high water and fibre content make it a good choice for those who suffer from digestive issues. The United States Department of Agriculture reports that 100 grams of arugula have 91.71 grams of liquids and 1.6 grams of fibre. The mucosal lining of the digestive tract, the colon, and the intestines all benefit from a diet high in fibre. There’s some evidence that diets rich in fibre may lower the likelihood that its eaters will develop colon cancer, ulcerative colitis, or diverticulitis.

Nutrition Facts

Calorie information (Per 100g ) . .
Nutritional components Amount in grams Amount in % DV
Protein 2.6 g
Total Fat 0.7g 0%
Saturated fat 0.1 g 0%
Calcium 16%
Iron 8%
Total Carbohydrates 3.7 g 1%
Sugars 0%
Potassium 369 mg 10%

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