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Certified Organic Arugula

Also known as: Arugula, Rocket, Rucola, Garden rocket, Certified Organic Arugula, Eruca sativa

Overview

Eruca sativa, commonly known as arugula or rocket, is a leafy green vegetable rich in essential vitamins (A, C, K), minerals (potassium, calcium, magnesium), and beneficial phytochemicals such as glucosinolates and flavonols. It is consumed fresh or cooked and is recognized for its distinctive peppery flavor. Certified organic arugula refers to the plant grown under organic agricultural standards, which may influence its nutrient composition and reduce contaminant levels. It is primarily used as a dietary supplement ingredient for its antioxidant properties, cardiovascular support, blood sugar regulation, and potential role in weight management. While research on arugula's health effects is maturing, with various in vitro and in vivo studies, large-scale randomized controlled trials (RCTs) specifically on organic arugula supplements are limited. Evidence quality varies, with some systematic reviews suggesting nutritional advantages for organic vegetables.

Benefits

Arugula offers several evidence-based health benefits. Its seed extracts have demonstrated significant antioxidant and renal protective effects in animal studies, reducing oxidative stress and enhancing antioxidant enzymes like catalase and glutathione peroxidase, particularly against chemically induced kidney injury. For cardiovascular health, arugula's nitrate and potassium content can promote vasodilation, potentially lowering blood pressure. Its flavonols and polyphenols further contribute by reducing oxidative damage and inflammation associated with cardiovascular diseases. Arugula seed extracts and oils, containing alpha-lipoic acid and fiber, have shown promise in improving insulin sensitivity and reducing blood glucose levels in metabolic disorder models, indicating a role in blood sugar regulation. Its low-calorie and high-fiber profile also supports weight management by promoting satiety. Furthermore, systematic reviews suggest that organic cultivation, as in certified organic arugula, may lead to higher levels of antioxidants and micronutrients compared to conventionally grown counterparts.

How it works

Arugula's health benefits stem from its rich phytochemical profile. Its high nitrate content is converted into nitric oxide within the body, a potent vasodilator that improves blood flow and helps reduce blood pressure. Glucosinolates and their hydrolysis products exert significant antioxidant and anti-inflammatory effects by modulating oxidative stress pathways and enzyme activities. Flavonols and other phenolic compounds act as free radical scavengers, protecting cells from oxidative damage and potentially improving endothelial function. The fiber content in arugula plays a role in glycemic control by slowing down carbohydrate absorption. The bioavailability of these beneficial nitrates and polyphenols can be influenced by preparation methods and digestive processes.

Side effects

Arugula is generally considered safe when consumed as food or as a supplement at typical dietary doses, with no significant adverse effects reported in human studies. However, its high nitrate content warrants caution in sensitive populations, such as infants or individuals with specific metabolic conditions, although nitrate levels in organic arugula can vary based on cultivation methods. There are no major documented drug interactions, but individuals taking nitrate medications or blood pressure-lowering drugs should exercise caution and consult a healthcare professional due to the potential for additive effects. Contraindications are not well-defined, but standard food allergy precautions should be observed. Overall, arugula has a favorable safety profile, but individuals with pre-existing conditions or those on specific medications should seek medical advice before significantly increasing their intake or using concentrated supplements.

Dosage

There is currently no established clinical dosing for arugula supplements. For general health benefits, dietary intake typically ranges from 20–100 grams of fresh leaves daily. Animal studies using arugula seed extracts have employed doses between 50–200 mg/kg body weight, but human equivalent doses require further research and are not yet standardized. For nitrate-related cardiovascular effects, optimal intake is estimated from broader dietary nitrate studies, suggesting around 300–600 mg of nitrate per day, which can be achieved through regular consumption of leafy greens like arugula. While organic certification does not alter the recommended dosage, it may influence the nutrient content and thus the potency of a given amount. Individuals considering arugula supplements should consult a healthcare professional for personalized guidance, especially given the lack of specific human clinical trial data for supplement forms.

FAQs

Is organic arugula more nutritious?

Evidence suggests that organic arugula may have higher levels of antioxidants and certain micronutrients compared to conventionally grown arugula, according to systematic reviews.

Can arugula lower blood pressure?

Yes, arugula contains nitrates that the body converts to nitric oxide, a compound known to promote vasodilation and help lower blood pressure.

Is it safe to consume large amounts of arugula?

Arugula is generally safe, but excessive nitrate intake should be monitored, especially in vulnerable populations like infants or individuals with certain metabolic conditions.

How quickly do benefits appear from consuming arugula?

Effects on blood pressure and oxidative stress may be observed within days to weeks of regular intake, but clinical data are limited, and individual responses can vary.

Research Sources

https://www.frontiersin.org/journals/sustainable-food-systems/articles/10.3389/fsufs.2022.811995/full – This controlled greenhouse study analyzed plant tissue and found that organic arugula exhibited higher nitrate and antioxidant levels compared to some conventional treatments. The findings suggest potential nutritional advantages of organic cultivation, though it was a plant-level study, not clinical.
https://www.iscientific.org/wp-content/uploads/2019/09/9-IJCBS-15-08-09.pdf – This review, incorporating various animal models, indicated that Eruca sativa seed extract reduced oxidative kidney damage, improved antioxidant enzyme activity, and showed cardiovascular benefits. The research is primarily preclinical, highlighting the need for more human RCTs.
https://www.tuasaude.com/en/arugula-benefits/ – This article discusses the benefits of arugula, attributing its positive effects on cardiovascular health and blood sugar regulation to its nitrate content, alpha-lipoic acid, and fiber. It also mentions its role in weight management due to its low calorie and high fiber content.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10987935/ – This systematic review and meta-analysis of 151 vegetable samples found that organic vegetables, including arugula, showed higher micronutrient and antioxidant content in approximately 70% of comparisons. The study focused on nutrient analysis rather than clinical outcomes.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6690419/ – This narrative review highlights the health effects of glucosinolates found in rocket (arugula) and emphasizes the need for further clinical research to fully understand their impact. It provides an overview of the phytochemicals and their potential mechanisms of action.