All The Amazing Benefits Of Arugula + The Best Ways To Use This Green Leafy Vegetable

Eat your greens. You've probably heard this advice a million times. But what about bitter greens, like arugula? This leafy vegetable may not get as much airtime as kale and spinach, but it deserves a dedicated spot on your plate (or in your smoothie) all the same.

Unlike kale and spinach, which have a fibrous texture but fairly mild taste, arugula has more of a kick. It's often described as peppery and/or slightly spicy.

Arugula doesn't just pack a punch in the flavor department; it's a nutritional powerhouse, too. According to Mascha Davis, MPH, RDN, dark leafy greens contain a lot of phytonutrients, antioxidants, and prebiotic fiber. Here are some of the standouts:

Arugula is also loaded with antioxidants, like lutein and beta-carotene, and other beneficial nutrients like glucosinolates, which are the sulfur-containing compounds that give them their characteristic (read: stinky) smell.

The vitamins, minerals, and antioxidants in arugula come together to give arugula some serious health benefits, too.

The glucosinolates in cruciferous vegetables like arugula are metabolized by bacteria1 in your gut and can ultimately promote or suppress their growth, depending on the species. In other words, the glucosinolates in arugula can help balance your gut microbiome, boosting numbers of good bacteria and starving out bad bacteria.

Cruciferous vegetables, and leafy greens, in particular, can help combat oxidative stress and support healthy heart function2. They also increase nitric oxide3, a natural vasodilator that relaxes your blood vessels and may help lower blood pressure. The fiber in arugula plays a role, too. "Fiber aids in the reduction of total and LDL cholesterol by binding to cholesterol in the gastrointestinal tract and moving it out of circulation," registered dietitian and nutritionist Maya Feller, M.S., R.D., CDN, previously told mbg. "These actions reduce the risk of developing cardiovascular disease, some cancers, and type 2 diabetes4."

Arugula is a good source of vitamin K and calcium, two nutrients that play a synergistic role in bone health. Your body uses vitamin K and calcium to make proteins that provide the structure for your bones. A lack of either nutrient can contribute to low bone mineral density5. On the flip side, meeting your daily needs for these nutrients can keep your bones strong.

Because it's loaded with folate, nitrates, and antioxidants like lutein, arugula can also keep your mind sharp. According to a study published in Neurology6 in 2018, eating just one cup of leafy greens per day may significantly slow the cognitive decline that's often associated with aging.

As for how to optimize your absorption? Eat a dark, leafy green salad every day and don't be afraid of healthy fats: "We know that lutein is fat-soluble," Simon Hill, nutritionist and founder of Plant Proof, previously told mbg. "So when you're having that salad, some olive oil, avocado, or nuts and seeds on it is going to help you absorb those carotenoids."

Pro tip: Massaging arugula with salad dressing or some olive oil and salt for five to 10 minutes before eating it raw can help cut down on the bitterness. When making a salad, you can also pair it with sweet or salty ingredients, like dried fruit or crumbled bacon, for the same palate-enhancing effect. 

If you're not working arugula into your diet, you're missing out. Not only is the bitter green packed with vitamins and minerals, but it's also loaded with antioxidants and sulfur-containing compounds called glucosinolates that have a ton of health benefits, from balancing your gut microbiome to keeping your mind sharp. From salads and smoothies to soups and homemade pizza, there are plenty of delicious ways to up your intake.