Is Arugula Bad For You?
Also Known As: rocket salad, rucola, rucoli, rugula, colewort, roquette
Short answer
Arugula is very good for you. The leafy, green vegetable has been shown to reduce your risk of cancer, osteoporosis and diabetes. However, eating too much arugula is not recommend for those on blood-thinners—it can counteract with the medication.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
A lesser known cruciferous vegetable, arugula is very similar to its broccoli, kale and Brussels sprouts family members. It’s leafy, green and tastes rather tangy—a flavor which admittedly isn’t for everyone. However, those who do like to eat arugula commonly add it to salads, serve it as a sauteed side dish or blend it into health shakes.
Needless to say, arugula is very good for you. In fact, for the past three decades, health providers have studied the consumption of arugula and other cruciferous vegetables. And continuously, they’ve found a link between a higher intake and a lower risk of cancer; in particular, colon and lung cancer.
Why? Recent studies reveal that the same sulfuric components that give arugula its signature bitter taste might also be what provides its cancer-fighting properties. Sulforaphane can actually block the harmful enzymes known to be involved in the progression of cancer cells.
Eating more arugula may also reduce your risk of osteoporosis, as it contains a significant amount of vitamin K. A low intake of this essential nutrient has been associated with an increased risk of bone fracture. That’s because vitamin K helps strengthen your bones by modifying your bone proteins and improving calcium absorption. As a bonus, arugula contains a significant amount of calcium as well!
Arugula and other leafy green vegetables can also help reduce your risk of diabetes. Alpha-lipoic acid, a powerful antioxidant found in arugula, has been shown to substantially decrease blood glucose levels, strengthen insulin sensitivity and even help prevent further oxidative damage in those with diabetes.
But while arugula offers a myriad of health benefits, it might not be for everyone. Sulforaphane can cause excessive flatulence along with abdominal cramping and discomfort. And if you have certain blood disorders or take blood-thinning medication, eating too much arugula can actually be dangerous. As mentioned previously, it contains vitamin K—which can cause blood clots when it counteracts with certain blood-thinners. This can be a very dangerous and even life-threatening situation.
So if you have a sensitive stomach, blood disorder or are currently taking blood-thinners, be sure to consult with your physician prior to adding more arugula to your diet. And remember: your overall diet is more important in achieving all-around good health than focusing on any one “superfood” or group. While leafy greens like arugula do offer impressive benefits, it’s important to consume a diet with a variety of healthful foods rather as opposed to just one.
Possible short-term side effects
- flatulence
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abdominal cramping and discomfort
Possible long-term side effects
Ingredients to be aware of
Benefits
- reduces risk of cancer
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improves bone health
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helps prevent diabetes
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