Can You Eat Arugula Raw?

Arugula is a popular leafy green vegetable that comes from the Mediterranean region. Its history goes back to Roman times.
It is closely related to kale, cabbage and watercress.
Arugula goes by names like salad or garden rocket, colewort, rucola, and roquette.
The leaves have sharp ends and, typically, have a dark green color. You can tell arugula apart from other greens by its long, thin stalks and narrow, flat leaves.
The distinctive, robust flavor of arugula separates it from the rest of the leafy greens. It has a slightly bitter, peppery taste.
Arugula is available for purchase at stores around the year. Spring and summer are the peak seasons of arugula.
Choose arugula with fresh, vibrant leaves and avoid wet, sticky, or withered leaves. To get the finest flavor, use the arugula within a few days of purchasing it.
Keep the arugula in a plastic bag or container in the fridge until it is ready to be used.
Arugula is an incredibly versatile ingredient that is present in different cuisines. It can be cooked or eaten raw.
Cooking can destroy most of the bioactive components of this cruciferous vegetable. Consuming it raw can solve this problem.
Keep scrolling to read about the benefits and side effects of eating raw arugula.
Benefits of Eating Raw Arugula
Arugula has a high antioxidant content; hence many experts suggest eating it uncooked. Its potential for weight loss and its anti-cancer effects make it an excellent dietary choice.
Some of the health benefits of eating raw arugula are listed as follows:
Anti-cancer Properties
The popularity of arugula is attributable to its culinary versatility and health benefits. The anti-cancer properties of arugula are incredibly potent.
Sulforaphane is a sulfur-containing compound that provides a bitter and spicy taste to all cruciferous vegetables.
This compound also has strong anti-cancer properties. Sulforaphane has shown promise in preventing breast, liver, prostate, and esophagus cancers.
Blood Sugar Control
Alpha-lipoic acid in arugula lowers glucose levels by decreasing insulin resistance. It protects people with diabetes from the complications that might arise from oxidative stress.
Neuroprotective Properties
Neuropathy or nerve damage is a significant complication of diabetes. Several studies have suggested that alpha lipoic acid in arugula prevents nerve damage in diabetic patients.
The antioxidant effects of alpha-lipoic acid appear to prevent diabetic peripheral neuropathy.
Cardio-protective Properties
Arugula is a rich source of nitrates, like many other leafy greens.
Dietary nitrate increases athletic performance and lowers blood pressure. It also reduces oxygen requirements during exercise.
Anti-inflammatory Properties
The presence of different phytochemicals in arugula gives it strong anti-inflammatory properties.
Studies suggest that arugula can be used as an alternative therapy to treat gastric ulcers.
Hepatoprotective Properties
As per a study, arugula has potent hepato-protective properties.
The bioactive components of arugula protect the liver from oxidative damage in paracetamol-induced hepatotoxicity.
Aphrodisiac Activity
Arugula is also used as a herbal remedy to increase spermatogenesis. Saponins present in arugula can increase the androgenic activity of males.
As per a study, men who included arugula in their diet had considerably low sperm deaths and abnormalities.
Nephroprotective Properties
Flavonoids present in arugula make it strongly nephroprotective. Arugula is widely used as a medicinal plant to treat different kidney problems.
Glucoerucin present in arugula protects the kidneys from mercury poisoning-induced damage.
Side Effects of Eating Raw Arugula
While eating raw arugula has innumerable benefits, it can also cause some side effects.
Allergic Reactions
Many people who are allergic to cruciferous vegetables cannot eat arugula. They may get hives and, in severe cases, an anaphylactic shock.
In such a case, the person requires immediate medical attention.
Drug-Nutrient Interactions
Arugula is a rich source of vitamin K. Vitamin K can interact with anticoagulant medications.
To avoid undesirable drug-nutrient interactions, it is advisable for people on anticoagulant therapy to avoid arugula.
Gastric Discomfort
Like other leafy greens, arugula may also cause gastric distress in many people.
Eating raw arugula can cause abdominal cramping and flatulence.
It is best to avoid arugula in such a condition.
Nutritional Profile of Arugula
Arugula is a leafy green vegetable that is nutrient-dense and low in calories.
A hundred grams of raw arugula provide 25 kilocalories, 4g of carbohydrates, and almost 3g of protein.
Raw arugula is an excellent source of vitamin K and several other vitamins and minerals. These include vitamin A, folate, calcium, and potassium.
The macronutrient distribution of raw arugula is as follows:
Vitamin A | 2373 IU, (47% of DV) |
Vitamin C | 15 mg, (25% of DV) |
Vitamin K | 109 mcg, (136% of DV) |
Folate | 97 mcg, (24% of DV) |
Calcium | 160 mg, (16% of DV) |
Magnesium | 47 mg, (12% of DV) |
Manganese | 0.3 mg, (16% of DV) |
Potassium | 369 mg, (11% of DV) |
Iron | 1.5 mg, (8% of DV) |
How to Buy and Store Arugula
Arugula is available in stores all year round, usually in prepackaged bags.
In cooler seasons, you may find it openly in bunches. You can easily find wild and baby arugula at a farmer’s market.
To find healthy, vibrant leaves, look for ones of the same bright green color.
In general, stay away from yellow, bruised, withered, or overly damp leaves. Dust and dirt on leaves imply recent rain or irrigation.
When properly refrigerated, the greens can maintain their freshness for up to two days. Wait to wash until just before using.
The Final Word
Arugula is a cruciferous vegetable of Mediterranean origin. It goes by many names like salad rocket, roquette, and Ricola. It is typically eaten raw as an ingredient in salads or as a topping on different dishes.
The nutritional value and health benefits of arugula have increased their popularity among health-conscious people.
Arugula is low in calories but high in vitamins A, C, and K. It is an excellent source of minerals such as calcium and iron.
The rich phytochemical and antioxidant profile of arugula contributes to many health benefits for different diseases.
Eating raw arugula is beneficial but can also have many undesirable side effects. People on anticoagulant therapy must be cautious when eating arugula and other greens.
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