Arugula: Intolerance & Allergy

Arugula is a type of lettuce that has gained considerable popularity over the past 30 years. The spicy-nutty leafy vegetable is also popularly called “rocket” in German and has its origins in the Mediterranean region.

This is what you should know about arugula

As a low-calorie leafy vegetable, arugula is very suitable for a calorie-conscious diet. In the Middle Ages, the herb was valued as a remedy for dehydration and digestive problems. Arugula is one of the cruciferous plants and has only been known and popular in Germany for about 30 years. Before that, it was still considered a pure weed. Today, however, it is considered almost a delicacy and is present in every good salad buffet. Arugula is related to the mustard plant, which can be recognized by its taste. In terms of taste, it is one of the most interesting leafy vegetables. It has not only a pleasant spiciness, but also a slight pungency. In addition, it tastes slightly nutty. The mustard oils contained in arugula, also known as glucosinolates, are responsible for this nutty, pungent taste. The taste of arugula harmonizes particularly well with Italian dishes. There, in Italy, arugula is particularly popular and is often used in the kitchen. Given this fact, it is not surprising that arugula has its origins in Italy and its surroundings. Already in ancient Rome, the green leafy vegetable is said to have landed regularly on the plate. The Italian name “rocket” has also become established in Germany and is used more frequently than its German counterpart “Rauke”. In the meantime, arugula has had a stellar career not only in Europe, but even worldwide. Not only Europe, but also Egypt and India appreciate the slightly spicy salad. However, the main area of cultivation will always remain Italy. Arugula imported from Italy is available in German supermarkets all year round. However, the main season for rocket is between May and October. That’s when the arugula usually comes from outdoor cultivation in climatically mild areas of Germany and tastes particularly spicy. The rather undemanding plant is also frequently cultivated in greenhouses outside the season. In addition to specially cultivated varieties, there is also the “wild rocket”, whose leaves have a slightly darker green and which tastes somewhat more intense, but is very rare and difficult to obtain.

Importance for health

As a low-calorie leafy vegetable, arugula is very suitable for a calorie-conscious diet. In the Middle Ages, the herb was valued as a remedy for dehydration and digestive problems. Even today, arugula is often recommended by nutritionists as a medicinal plant, as the mustard oils it contains can have a healing, anti-inflammatory effect in the body in many ways. For example, arugula is considered a mild, natural antibiotic. In addition, arugula is said to have appetite-stimulating and even potency-enhancing effects. Arugula also contains a lot of iodine. The trace element supports the thyroid gland in its function. Folic acid, a vitamin from the B group, is also found in abundance in arugula. It not only promotes the health of unborn children, but can also prevent dementia and cardiovascular problems.

Ingredients and nutritional values

Nutritional information

Amount per 100 gram

Calories 27

Fat content 1.6 g

Cholesterol 0 mg

Sodium 27 mg

Potassium 369 mg

Carbohydrates 2.1 g

Protein 2,6 g

Vitamin C 62 mg

The water content of arugula is about 92 percent. In addition to the mustard oils already mentioned, arugula contains a lot of iodine. Other minerals as well as some vitamins are also contained in the green leafy vegetable. The data for the micronutrients are also based on 100 grams of fresh arugula in each case:

  • 1.5g iron
  • 0.4g zinc
  • 34mg magnesium
  • 2 μg iodine
  • 369mg potassium
  • 160mg calcium
  • 0.04mg vitamin B1
  • 0.09mg vitamin B6
  • 0.07mg vitamin B12
  • 62mg vitamin C
  • 1mg vitamin E

Intolerances and allergies

In particular, due to errors in cultivation, such as the use of too much or inappropriate fertilizer, arugula can have high nitrate levels.Too much nitrate can be dangerous, especially for infants and toddlers, as it reduces oxygen transport in the blood. It is therefore better for children not to consume arugula until they are toddlers. A certain danger, especially when gathering arugula on one’s own, is confusion with a poisonous plant that looks very similar to arugula: The ragwort or greiseweed. Visually, the leaves can only be distinguished by the layman by looking closely. Packaged arugula, however, is strictly controlled and at the latest with the severe taste of ragwort, the poisonous plant should be quickly unmasked.

Shopping and kitchen tips

When buying, it is essential to ensure that the leaves are rich green and appear fresh and crisp. When transporting, it should also always be at the top of the basket to avoid being crushed by heavier items. Smaller leaves are preferable to larger ones, as overly large arugula leaves often taste bitter and are tough to chew. Arugula wilts very quickly, usually within the first one to three days of purchase. Therefore, always buy only the amount that is really needed. Shelf life can be extended somewhat if the arugula is either packed in a freezer bag or wrapped with a damp kitchen towel and placed in the refrigerator in either case. Before eating, arugula should be washed thoroughly and then dried in a salad spinner. Before doing so, it is recommended to remove leaves that have turned yellow and to cut off coarse stem ends. Cutting off the ends of the stems is not only for taste reasons, but also for health reasons: it is in the ends of the stems that most nitrates are deposited, which should be avoided in the diet as much as possible.

Preparation tips

All sorts of things can be made from arugula. It fits particularly well into Mediterranean cuisine, where it originated. It does just as well raw on pizza as it does in salads, and it also goes great cooked with pasta, in vegetable dishes and in soups. Also dips, for example from cream cheese, often harmonize well with the green leafy vegetable. An arugula pesto made from arugula, olive oil and pine nuts can be a tasty alternative to conventional basil pesto. Arugula also cuts a fine figure in the trendy drink “Green Smoothie” and, incidentally, also provides an interesting flavor note thanks to its subtle spiciness and pungency.