Arugula contains about eight times the calcium, five times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce. Arugula is a cruciferous vegetable along with broccoli, cauliflower and cabbage. Cruciferous vegetables are especially useful in protecting against certain cancers. This benefit is because of compounds called glucosinolates. Glucosinolates are converted to isothiocyanates in our body, and are thought to regulate immune function and play a role in cancer prevention. Arugula contains beta carotene, lutein and zeaxanthin, all of which antioxidants, and play a role in the prevention of diseases like cancer.
A Answers (2)
Marjorie Nolan Cohn, Nutrition & Dietetics, answered on behalf of Academy of Nutrition and Dietetics
Michael T. Murray, Naturopathic Medicine, answered
Arugula is an excellent source of vitamin A, vitamin C, folic acid, manganese, calcium, and magnesium; a very good source of riboflavin, potassium, copper, and iron; and a good source of zinc. A 31/2-oz (100 g) serving of raw arugula provides 104 calories, 2.3 g of protein, no cholesterol, 0.7 g of fat, and 3.7 g of carbohydrate with 1.6 g of fiber.