Arugula

Botanical

What is it

Arugula (Eruca sativa, also called rocket) is a leafy green vegetable in the Brassicaceae family. It is a culinary salad green and a source of nitrates and glucosinolates.

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Dietary nitrate source

Good Evidence

Nitrate-rich vegetables like arugula and beets can modestly lower blood pressure and improve exercise efficiency in RCTs. Effects depend on cumulative intake.

Cruciferous vegetable intake

Limited Evidence

Higher cruciferous vegetable intake is associated with cardiometabolic and possibly cancer-related benefits in observational studies. Causal evidence specifically for arugula is limited.

How it works

Arugula is rich in dietary nitrates that are converted to nitric oxide in the body, which can modestly support vascular function and blood pressure. It also contains glucosinolates (notably glucoerucin and glucoraphanin) that yield isothiocyanates with antioxidant and possibly chemopreventive activity in laboratory studies. As a green vegetable, arugula provides vitamin K, folate, and small amounts of calcium and other minerals.

Dosage

There is no specific RDA. Typical culinary servings are 1-3 cups (about 20-60 g raw). Concentrated extracts are sometimes used for nitrate content in pre-workout products.

When and how to take it

Eat as a salad or cooked green. If using for pre-workout nitrate effects, consume about 2-3 hours before exercise.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Fresh leaves

Standard culinary form.

Nitrates and glucosinolates intact

Powdered or freeze-dried

Used in green powder blends.

Concentrated; nitrate may degrade with heat

Safety

Generally recognized as safe as a food. People on warfarin should keep vitamin K intake (from leafy greens including arugula) consistent rather than fluctuating.

Who should be cautious

People on warfarin should maintain a consistent vitamin K intake. Otherwise, arugula is well tolerated in pregnancy and breastfeeding.

Interactions

Vitamin K content can interact with warfarin if intake varies sharply. Nitrate content has additive effects with nitrate-based medications (nitroglycerin), so very high intakes should be discussed with a clinician if you use such drugs.

Food sources

Raw arugula

Amount
1 cup (~20 g)
%DV
—

Frequently asked questions

Is arugula good for blood pressure?⌄

Like other nitrate-rich greens, it can modestly support healthy blood pressure as part of a vegetable-rich diet.

Should I worry about vitamin K if I take warfarin?⌄

Keep your leafy green intake consistent rather than avoiding it. Talk with your clinician about INR monitoring.

References

Arugula on Wikidata — Wikidata link

Arugula on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Arugula (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.