Arugula Health Benefits, Rocket Leaves, and Their Use

What is Arugula?

Arugula is a type of green leaf that is used as a medicine in ancient times. It is also known as garden rocket or rocket leaves. Now, this is being used as an ingredient in many of the Italian cuisines like salads, pasta, etc. It has a spicy, peppery, and slightly tart flavor. It adds most of the healthful to your diet. It is found in the spring season the most but can be available in all seasons. You can store it for a maximum of 2 days properly wrapped in a refrigerator. It is always more beneficial when eaten raw.

You can use this as:

  • Wash or rinse the leaves properly as it has a lot of dust in it. Dry it with a spinner and cut the root ends if needed.
  • Sauté it for adding it in soup, pasta, and other dishes
  • It is usually served raw in salads, and as a topping for a cooked pizza.

Varieties of Arugula

More often varieties sold by people are the same. Some leaves are short some are long, some have a sharp edge while some have notched edges, larger the leaves the green color get deeper although the taste and texture are the same with the change of varieties, it is more often available in the times of spring and falls.

Related Post: Why Balanced Diet is Important? Benefits and more.                                

Health Benefits of Arugula

This is high in fiber, nutrition and low in sugar, fats, and carbohydrates. Moreover vital nutrients are mentioned below:

  • Calcium: It helps in the clotting of blood and also good for bones, teeth, etc.
  • Potassium: It is important for the nerve system and heart. It also helps to control the level of sodium.
  • Vitamin A: It improves overall eye health also helpful in maintaining the heart, kidney, and liver.
  • Vitamin C: It is good for the immunity of the body, important for the absorption of sodium.
  • Vitamin K: Helps in blood coagulation.
  • Common in all vitamin B, but especially high amount in folate

Nutrition’s from Arugula 

A cup of arugula contains-

  • 0.516 g of protein
  • 0.132 g of fat
  • 27.7% of vitamin K
  • 3.2% of calcium
  • 2.5% of vitamin C

Other benefits include:

  • Lower the risk of heart problems: Green vegetables are proven to be good for cardiovascular diseases.
  • Helps in diabetes: It helps in reduces or prevent developing type 2 diabetes.
  • Reduce cancer risk: As some of the vegetables are good for the body as they are nutrition-rich, some are proved to act as anti-cancer benefits.
  • Helpful in Osteoporosis: As this is rich in calcium and vitamin K, it helps as several nutrients for bones.
  • This is rich in chlorophyll: It helps in preventing DNA and liver damage.
  • Hydrating: It’s very hydrating that is helpful and perfect for summers.
  • Helpful in Weight loss: It is the perfect food for weight loss as it contains zero fat and a very fewer amount of carbohydrates, so best diet for weight loss.
  • Protects the aging of the brain: As said rocket leaves are high in most vitamin B but especially a large amount is present in folate, a low level of folate results in a cognitive decline.

Arugula salad recipes

First recipe

  1. Use clean and dry arugula.
  2. Use olive oil, make sure to use good quality virgin olive oil for better flavor.
  3. Fresh lemon juice from one lemon.
  4. You can use Honey if you want your salad to be a little sweet.
  5. Use salt and black pepper.
  6. Use thin layers of parmesan cheese.
  7. Mix it all well.

You are ready to serve this delicious Arugula salad.

Second recipe

  1. Use clean and dry arugula.
  2. Add on some other veggies like tomatoes, peppers, onions, capsicums, etc.
  3. You can also add some fruits of your choice.
  4. Sprinkle fresh herbs for the taste.
  5. Use different greens if you want to make them healthier and more filling.
  6. Use slices of parmesan cheese.
  7. Mix everything with fresh lemon juice and some salt.

You are ready to have some tasty and healthy Arugula salad.

Third recipe

  1. Use clean and dry arugula.
  2. Use virgin olive oil.
  3. Mix rice vinegar.
  4. Use salt, pepper, and herbs for taste.
  5. Use slices of parmesan cheese.
  6. Mix one peeled avocado.

You are ready to go.


Ques. Is it okay if I eat rocket leaves every day?
Ans. Yes, 3 cups of rocket leave every day are like you have fulfilled every need of nutrition in your body.

Ques. Does arugula have vitamin C?
Ans. Yes, it contains so many nutrients including vitamin C.

Ques. What can I eat with arugula?
Ans. As it tastes like peppery. It tastes good with sandwiches and can also be used in soups, pasta, and lasagne.

Ques. Is rocket leaves good or bad for the stomach?
Ans. Rocket leaves are good for digestion. If you are prone to indigestion you can eat them.

Ques. Does it affect hair?
Ans. Yes, as it is high on chlorophyll it has an effect on hair which slows down the process of greying of hair.

Ques. Is arugula high on iron?
Ans. Yes, high fiber arugula also has the content of iron.

Ques. Which part of arugula can I eat?
Ans. You can eat the leaves, stem, flower, mature seeds all parts are edible.

Ques. Can arugula be bitter?
Ans. Yes, it contains a substance that helps in detoxifying which can slightly taste bitter.

Ques. In place of arugula, what can I eat? 
Ans. You can eat young spinach, watercress, young mustard green, etc. when it is not available.

Ques. What is the best way to eat arugula?
Ans. The best way to eat arugula is to eat it raw and uncooked as it is full of nutrients and fiber at that time in comparison to the cooked rocket leaves.

Ques. Are there any side effects of arugula?
Ans. Yes, there can be side effects of arugula if you are taking blood thinner medicines, it can undo their effects.

Ques. Can I be allergic to arugula?
Ans. Rarely, you can be allergic to a particular family of vegetables that can include: cabbage, arugula.

Ques. What is the taste of rocket leaves?
Ans. The taste of rocket leaves is peppery and gives a spicy kick. The taste can vary from peppery, spicy and better depending on the maturity of the leaves. Larger leaves are a bit peppery. Arugula can be used for making salads, sandwiches, and sauces.

Ques. How to grow fresh arugula at your home?
Ans. You can grow fresh arugula at your home by following the method given below

  • Keep your soil moist, thin seedlings to about 6 inches apart, using the thinning for salads. 
  • To avoid heat and harsh sun rays keep your plant in shade.
  • Harvest leaves only when they are 2-3 inches long.

Ques. Where we can use rocket leaves in a dish?
Ans. Arugula can be used while preparing: –

  • Salads
  • Sandwiches
  • Soups
  • Grains
  • Pizza toppings

Ques. How much time does arugula take to grow?
Ans. It takes 35-45 days to grow properly.

Ques. What is the best place to grow arugula?
Ans. Arugula grows the best in full sunlight even though it doesn’t like a lot of heat. Grow it in full sun when the weather is not so hot. Grow it in moderate weather with full sunlight.

Ques. Nutrition value of Arugula?
Ans. Arugula is good for:

  • Calcium
  • Potassium
  • Vitamin C 
  • Vitamin K
  • Vitamin A
  • Folate

Ques. When someone should plant arugula?
Ans. Arugula can be planted on a sunny day; it doesn’t like so much heat, that’s why it is suggested to grow rocket leaves on a sunny day but only if it’s a spring season. In summers growing rocket leaves is not advisable because the sun is required for the growth but not the heat.

Ques. How to store rocket leave?
Ans. Wash and clean the rocket leaves, cover them in a paper towel, put them in a zipper bag, and place that bag inside your fridge.

Ques. How many carbs do one cup of rocket leaves have?
Ans. One cup of rocket leaves contains 0.36g carbs.

Ques. How to pick arugula so it keeps growing?
Ans. There are three ways to pick arugula: – cut, pull or graze.

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