Arugula
Parts Usually Used
The leaves, seeds, and flowers are all edible. The leaves are most commonly consumed for their nutritional and medicinal benefits.
Description of Plant(s) and Culture
Arugula is an annual herb from the Brassicaceae (mustard) family, which includes broccoli, kale, cabbage, and cauliflower. It features tender, bite-sized leaves with a distinctive peppery, spicy flavor that grows more bitter with age. The plant forms a rosette of lobed leaves and can grow up to 80 cm tall. It produces small white flowers with dark veins, followed by seed pods. “Wild arugula” tends to be more pungent, while “baby arugula” refers to young leaves harvested early.
Where Found
Arugula is native to the Mediterranean region, specifically southern Europe, North Africa, and western Asia (including Iran, India, and Pakistan). It has been cultivated since ancient Roman and Egyptian times and is now grown worldwide. It thrives in cooler temperatures and is best grown in spring and fall.
Medicinal Properties
Arugula possesses several medicinal properties, including: Antioxidant Anti-inflammatory Anticancer Antimicrobial Antibacterial Antifungal Detoxifying Anti-ulcer Antidiabetic Cardioprotective Bone-strengthening Digestive aid Immunomodulatory Aphrodisiac
Biochemical Information
Arugula contains numerous bioactive compounds that contribute to its medicinal properties: Glucosinolates : Sulfur-containing compounds that break down into isothiocyanates (ITCs) when the plant is chopped or chewed. These have potent antioxidant and anti-inflammatory effects. Flavonoids : Including quercetin, kaempferol, and isorhamnetin glycosides that act as antioxidants. Erucic acid : Found in the seed oil.
Chlorophyll : Gives arugula its green color and has detoxifying properties. Polyphenols : Plant compounds with antioxidant properties. Nitrates : Compounds that may help lower blood pressure and improve exercise performance.
Legends, Myths and Stories
Arugula can be used in many creative ways: Arugula and strawberry salad with feta cheese Grilled chicken and arugula pizza Arugula and lemon spaghetti Arugula pesto made with pine nuts, lemon juice, olive oil, and parmesan Added to grain bowls and flat breads In soups for added nutrition
Uses
Historically, arugula served both culinary and medicinal roles in traditional practices. In folk traditions, herbalists utilized the plant as an aphrodisiac, a diuretic, and an aid for bodily detoxification. It was also traditionally administered for digestive complaints and to promote regular bowel movements. In domestic and culinary traditions, practitioners incorporated the leaves fresh into salads, sandwiches, and egg dishes, or cooked them into soups, pastas, and baked dishes.
It was likewise prepared into pestos, blended into beverages, and applied as a culinary garnish. Traditional sources also valued the herb for supporting bone strength, cardiovascular function, and joint health, while folk systems occasionally recommended it for metabolic complaints, inflammatory ailments, and the maintenance of cognitive faculties in aging individuals.
How Sold
Arugula is available in several forms: Fresh leaves (bundles or in salad mixes) Seeds for growing Seed oil As an ingredient in prepared foods
Warning
While arugula is generally safe for most people, there are some considerations: People taking blood-thinning medications (like warfarin) should maintain consistent intake of vitamin K-rich foods like arugula, as vitamin K affects blood clotting Some people may have allergic reactions or sensitivities to arugula Contains nitrates, which some sources suggest could have health risks, though scientific research generally does not support this concern Should be thoroughly washed before consumption to remove potential contaminants