Arugula may look like lettuce, but this flavorful green is actually part of the cruciferous vegetable family—the same plant family as broccoli, cabbage, radishes, and mustard greens.
Also known as rocket or rucola, arugula is recognized for its fresh, peppery flavor. Both mature arugula leaves and young arugula microgreens can add color, texture, and nutritional variety to meals.
What Nutrients Are Found in Arugula?
Arugula naturally contains a combination of vitamins and plant compounds, including:
- Vitamin K
- Vitamin C
- Folate
- Carotenoids
- Glucosinolates
- Other naturally occurring antioxidant compounds
The precise amount of each nutrient varies with the variety, growing environment, harvest stage, storage, and serving size.
What Are the Potential Health Benefits of Arugula?
Supports Normal Blood Clotting and Bone Health
Arugula commonly provides vitamin K. The body uses vitamin K to make proteins involved in normal blood clotting and bone metabolism.
Contributes to Immune and Collagen Function
Vitamin C helps support normal immune function and is required for collagen production. It also works as an antioxidant that helps protect cells from oxidative stress.
Adds Antioxidant Plant Compounds
Arugula contains carotenoids and other naturally occurring plant compounds. Eating a variety of colorful vegetables helps provide a wider range of these compounds.
Provides Cruciferous-Vegetable Compounds
Because arugula belongs to the cruciferous family, it contains sulfur-containing compounds called glucosinolates. When the plant is chopped, chewed, or otherwise broken down, glucosinolates may form other compounds called isothiocyanates.
Researchers continue to study how these compounds interact with the body. Current research supports presenting arugula as part of a varied, vegetable-rich eating pattern rather than as a treatment or cure for any health condition.
Arugula Leaves vs. Arugula Microgreens
Arugula leaves and arugula microgreens come from the same type of plant but are harvested at different stages.
Arugula Leaves
Mature or baby arugula leaves provide more volume and work well as the base of a salad, sandwich, wrap, or cooked dish.
Arugula Microgreens
Arugula microgreens are harvested while the plant is young. They have a concentrated peppery flavor and work especially well as a garnish or finishing ingredient.
Research shows that microgreens can have nutrient and plant-compound profiles that differ from mature vegetables. However, the differences depend on the crop, cultivar, growing conditions, and harvest stage. Laboratory testing would be needed to determine the exact nutrient levels in a specific CCFF product.
What Does Arugula Taste Like?
Arugula has a fresh, peppery flavor that can range from mild to sharp. Younger leaves and microgreens are often tender, while more mature leaves may have a stronger bite.
Its flavor pairs especially well with:
- Citrus and vinaigrettes
- Tomatoes and roasted vegetables
- Eggs
- Pasta and pizza
- Chicken and other savory dishes
- Parmesan, feta, and other cheeses
- Fruit such as strawberries, pears, or watermelon
Easy Ways to Use Arugula
Arugula can be enjoyed raw or lightly cooked. Try it in any of these simple ways:
- Use arugula leaves as the base of a salad.
- Add a handful to sandwiches, burgers, or wraps.
- Place fresh arugula on pizza after baking.
- Stir it into warm pasta just before serving.
- Blend arugula with herbs, olive oil, and cheese for a peppery pesto.
- Add arugula microgreens to tacos, eggs, soups, or grain bowls.
- Use the microgreens as a fresh finishing garnish for plated meals.
How to Store Fresh Arugula
Keep arugula refrigerated and as dry as possible. Excess moisture can cause the leaves to deteriorate more quickly.
Wash the greens under clean running water before eating and dry them gently. For the best flavor and texture, use fresh arugula soon after purchase.
Explore CCFF Arugula
Whether you want a leafy salad base or a bold finishing ingredient, Chris & Camille’s Family Farm offers two ways to enjoy arugula:
Fresh flavor, farm-grown variety, and more ways to add greens to your day.
Growing for GOOD.
A Note About Vitamin K
People taking warfarin or similar blood-thinning medications are generally advised to keep their vitamin K intake consistent. Speak with your healthcare provider before making a major change to the amount of vitamin-K-containing foods in your diet.
Sources and Further Reading
- USDA FoodData Central: Arugula and food-composition information
- NIH Office of Dietary Supplements: Vitamin K Fact Sheet
- NIH Office of Dietary Supplements: Vitamin C Fact Sheet
- Bell et al.: Rocket Science: A Review of Arugula Phytochemicals and Health-Related Properties
- Xiao et al.: Assessment of Vitamin and Carotenoid Concentrations in Edible Microgreens
- Johnson et al.: Metabolites and Minerals in Microgreens and Mature Crops
This article is provided for general educational purposes and is not intended to diagnose, treat, cure, or prevent any disease.
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