Each 100g serving provides 160mg calcium (12% DV) and 47mg magnesium (11% DV). Calcium is the primary mineral in hydroxyapatite crystals that give bone stiffness; magnesium activates vitamin D, which enhances intestinal calcium absorption. Daily intake helps maintain bone remodeling balance, especially if you're not getting calcium from dairy.
Arugula delivers 369mg potassium (8% DV) and 47mg magnesium per 100g. Potassium promotes vasodilation by relaxing arterial smooth muscle and counteracts sodium's pressor effect; magnesium blocks NMDA receptors in vascular endothelium, reducing calcium influx and vessel constriction. Together, they support endothelial function and lower systolic pressure in hypertensive individuals.
With 1.6g fiber (6% DV) and 91.7g water per 100g, arugula adds bulk to stool and slows gastric emptying. Fiber feeds beneficial gut bacteria that produce short-chain fatty acids like butyrate, which stimulate colonic water absorption and peristalsis. This reduces constipation risk and helps you feel full on fewer calories.
Verdict
Eating arugula daily is a low-calorie, nutrient-dense habit that supports bone health, blood pressure, and digestion. It's safe for most people, but watch portion sizes if you're on blood thinners or have kidney stones.
⚠️ Who Should Avoid
- People taking warfarin or other vitamin K antagonists (arugula is high in vitamin K, which can interfere with anticoagulation)
- Individuals with a history of calcium oxalate kidney stones (arugula contains oxalates, though moderate amounts are usually fine)