Arugula Recipes and Cooking

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Arugula Information

Pronounced “ah-roo-guh-lah,” this deep green vegetable with long, slender leaves has an illustrious history in Italian cooking. Also called rocket, roquette, and rucola, arugula is peppery and aromatic, with a pungent, somewhat bitter flavor.

Varieties

varies somewhat in size.

Buying and storing tips

can be found in the produce section of most health food stores, specialty markets, and supermarkets. It’s usually sold in small bunches, with the roots intact. Look for bright green, fresh-looking leaves with no sign of wilting or browning, and fresh clean roots. Store arugula in a plastic bag in the refrigerator, and use it within a couple of days.

Availability

is available all year long, and is at its peak from June through December.

Preparation, uses, and tips

Wash arugula leaves thoroughly, immersing them completely in cold water to remove grit. Pat dry, or spin dry in a salad spinner. Toss fresh arugula with salad greens, or add to most soups and stews near the end of cooking time.

Nutritional Highlights

(raw), 1/2 cup (10g)
Calories: 2.5
Protein: 0.26g
Carbohydrate: 0.36g
Total Fat: 0.06g
Fiber: 0.16g

Health benefits and concerns

Cancer

The strong association between increased intake of beta-carotene from food and a reduced risk of lung cancer does not necessarily mean that supplementation with natural beta-carotene supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for diets high in certain fruits and vegetables that contain other anticancer substances that may be responsible for the protective effects. Until more is known, some doctors advise smokers to avoid all forms of beta-carotene supplementation—even natural beta-carotene.

Cataracts

Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High Homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Macular Degeneration

People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk for macular degeneration than people who do not eat these foods. However, another study found no association between age-related macular degeneration and intake of antioxidants, either from the diet, from supplements, or from both combined. More research is needed to reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a healthful diet.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.