Arugula | Superfood

Arugula Description & Health Benefits

• Arugula also called rocket, is another fantastic plant belonging to the Brassicaceae botanical family. Other vegetables in this plant family include broccoli, cauliflower, kale, Brussels sprout, collard, turnip, and horseradish to name a few.
• Arugula is naturally low in calories and fat. It contains no cholesterol.
• Arugula has a pleasant peppery taste.
• Arugula is an excellent source of vitamin K and a good source of vitamin A.
  • Vitamin K assists with bone building and blood clotting.
  • Use caution with foods rich in vitamin K if you are taking anticoagulant medication. Ask your doctor if arugula is right for you.
  • Vitamin A is involved in immune function, healthy vision and reproduction as well as maintenance of the heart, lungs and kidneys.
• Arugula is rich in cancer fighting antioxidants carotenoids and flavonoids.

Purchasing, Selecting, Storing, and Preparing 

• Purchase arugula year round in grocery stores or during the spring/summer season at farmer’s markets.
• Select bright green leaves. Avoid arugula that is wilted or slimy.
• Store arugula in the refrigerator in a plastic bag. Add a paper towel to absorb excess moisture. Do not wash arugula leaves until ready to eat. If left wet in the refrigerator, the leaves will rot more quickly.
• Prepare arugula raw in salad, a smoothie, or your favorite pesto recipe.
• Arugula can also be sautéed or steamed as you would spinach.

Nutrition Facts

(1 cup raw arugula)
Calories: 5 | Protein: 0.52 g | Fat: 0.13 g | Carbohydrate: 0.73 g | Fiber: 0.3 g | Calcium: 32 mg | Magnesium: 9 mg | Potassium: 74 mg | Vitamin C: 3.0 mg | Vitamin A: 475 IU

ndb.nal.usda.gov

Recipes

• Arugula Salad with Cannellini Beans
• Arugula Parmesan Salad
• Arugula Basil Pesto
• Sautéed Arugula with Red Bell Peppers