Arugula — Nutrients, Health Benefits, and Shopping Tips

Arugula, prized for its peppery flavor, should look fresh and vibrant. Leaves should be crisp and dark green without any yellow or wilted parts. It’s best consumed fresh to maintain its bold flavor and nutritional benefits.

Stay away from arugula that has slimy leaves or a wilted, sad appearance, as these characteristics often indicate it has been sitting on the shelf too long. Also avoid bags where condensation is visible inside the packaging, which can accelerate decay.

Arugula should be stored in the refrigerator, preferably in a perforated plastic bag. Keeping it in the crisper drawer can help maintain its freshness and crispness for up to a week. It's important to ensure the leaves are dry before storing.

Excess moisture can cause arugula to wilt and spoil, so avoid this. Do not store arugula with high-moisture vegetables that can cause it to become soggy. Additionally, avoid crushing the leaves, as this can bruise them and reduce their shelf life.

Arugula is best when consumed fresh. It can last for 5-7 days in the refrigerator when stored in a plastic bag or container with a paper towel to absorb excess moisture. For the best quality, keep it in the crisper drawer of the refrigerator.

Leftover arugula can be used in a wide range of dishes. Add it to a salad for a peppery kick or mix it into a pasta dish with olive oil, garlic, and parmesan for a quick meal. Arugula is also great as a topping for pizza or flatbreads, where it adds a fresh, spicy note.

Use arugula to make a pesto by blending it with nuts, parmesan, and olive oil. You can also mix it into sandwiches or wraps for added flavor and texture. If you have a large amount, try sautéing arugula with garlic and lemon as a simple side dish. Arugula can also be added to scrambled eggs or used as a base for a grain bowl, where its peppery flavor complements the other ingredients.

Arugula is a nutrient-rich leafy green that supports bone health with its high vitamin K content, which aids in calcium absorption. Its antioxidants promote eye health by protecting against macular degeneration. Additionally, arugula contains nitrates that may benefit heart health by improving blood flow and lowering blood pressure.