Arugula

Written by on in Vegetables

Arugula is a peppery, leafy green in the Brassicaceae family widely used in Mediterranean and contemporary global cuisines for its sharp mustard-like bite. Typically eaten raw or briefly wilted, it lends a herbaceous, slightly bitter note to salads, pizzas, pastas, and pestos.

CategoryVegetables
Scientific nameEruca vesicaria
OriginMediterranean Basin

History & Origins

Arugula has been cultivated and consumed since antiquity, with Romans prizing it as both a salad green and an aphrodisiac, as referenced by Pliny the Elder and Columella in the 1st century CE. By the Middle Ages it was a staple kitchen-garden plant across Italy and southern France, where monks preserved its seeds and culinary traditions. After centuries of relative obscurity as peasant fare, arugula was rediscovered by California chefs in the 1980s and rapidly became a fixture of upscale and fusion cooking worldwide.

Nutrition Facts

Per 100 g, edible portion (estimated)

  • 25 kcalCalories
  • 2.6 gProtein
  • 0.7 gFat
  • 3.7 gCarbs
  • 1.6 gFiber
  • 2.1 gSugars
  • 369 mgPotassium
  • 15 mgVitamin C
  • 119 mcgVitamin A

Culinary Uses

  • Raw in mixed green salads with shaved Parmesan and lemon
  • Scattered atop Neapolitan-style pizza after baking
  • Blended into pesto with basil, pine nuts, and garlic
  • Wilted briefly over pasta, risotto, or warm grain bowls
  • Layered into sandwiches, wraps, and flatbreads with cured meats

Known Benefits

  • High vitamin K supports bone health and normal blood clotting
  • Rich folate aids cell division and is valuable in pregnancy
  • Glucosinolates are linked to anti-inflammatory and cancer-protective effects
  • Provides antioxidants such as quercetin and kaempferol

Hidden Benefits

  • Vitamin K and calcium work synergistically to support skeletal integrity
  • Indole-3-carbinol may assist in estrogen metabolism and hormonal balance
  • Dietary nitrates can promote vasodilation and healthy circulation
  • Sulforaphane precursors activate phase II detoxification enzymes in the liver

Cautions & Considerations

  • High vitamin K content may interfere with anticoagulant medications such as warfarin
  • Contains goitrogens; individuals with thyroid dysfunction should consume in moderation
  • Belongs to the Brassica family and can trigger reactions in sensitive individuals
  • Often carries pesticide residues; rinse thoroughly or choose certified organic