7 Reasons to Add Arugula to Your Meals and A Rejuvenating Salad Recipe


Arugula is a nutrient rich vegetable, it’s super low in calories, contains only five calories per cup, and the rich fibre content in arugula helps promote digestive regularity, and keeps you feeling full longer thus making it a good vegetable for weight loss too. It also helps to lower cholesterol, balance blood sugar and reduce the risk of heart disease.

There are more reasons to include arugula into your diet:

1- Prevents cancer

Arugula is associated with reduced risk of cancer in several studies. Vitamin A and flavonoid compounds in arugula may help protect the body from skin cancer, lung cancer and oral cancer.

2- Boosts immune system

Arugula is packed with natural antioxidants including vitamin A, vitamin C and vitamin K, all of which these are offering great immune system support.

3- Rich in minerals

This leafy vegetable is also a good source of many minerals, such as calcium, iron, potassium and manganese.

4- Promotes mineral absorption

Oxalates inhibit mineral absorption in the body. Arugula appears to offer relatively low levels of oxalate when compared with other green leafy vegetables such as spinach, making it a healthier alternative for people seeking foods high in calcium and other essential minerals.

5- Good for bone health

Daily consumption of vitamin K is said to be able to decrease the risk of bone fractures. Plus, calcium, potassium, magnesium, and vitamin C are all good contributors to positive bone health.

6- Reduces chronic inflammation

Arugula contains indole-3-carbinol and isothiocyanates, both of which have been shown to suppress the production of inflammatory mediators.

7- Good for eye health

Arugula is a good source of carotenoids, fat-soluable pigments which are effective at preventing macular degeneration. Regularly consumption of arugula can help to improve your eyesight.

To get its benefits, it’s a good idea to use arugula in your salad. Iceberg lettuce is also a popular vegetable for salads, but do you know that arugula contains about 8 times the calcium, 5 times the vitamin A, vitamin C and vitamin K, and 4 times the iron as the same amount of iceberg lettuce.

So why not starting with arugula for a healthier salad!

A Rejuvenating Arugula Salad Recipe


  • 4 cups arugula
  • 2 heritage sliced tomatoes
  • 120 g sardines, canned (environmentally sustainable)
  • 2 tbsp Veganaise
  • A pinch of sea salt, unrefined
  • 1 tbsp extra virgin olive oil
  • 2 tbsp lemon juice

1. Wash arugula and chop in half. Divide 4 cups of arugula onto 2 plates.
2. Divide and layer tomatoes and sardines and place on top of arugula.
3. Combine lemon juice, oil, salt and Veganaise in a small bowl until well mixed.
4. Pour dressing over salad, top with garnishes and serve.


Beverly Entin