Arugula is rich in choline, Iron, folate, C vitamin, and bioactive compounds that can help women ovulate, increase the chance of conception, and prevent anemia and neural tube defects during pregnancy.
Is Arugula good for fertility? Yes, it’s loaded with antioxidants that protect sperm and egg from oxidative damage. The benefit of arugula for fertility and more you will learn about as you delve deeper.
Arugula is a leafy green vegetable that is packed with fertility-boosting nutrients, including folate, calcium, iron, and vitamins A, C, and K. It is also a good source of antioxidants. These nutrients are essential for both male and female fertility.
However, according to USDA, there are certain nutrients in arugula with fertility benefits mentioned below.
- Carbs 3.65 g
- Fiber 1.6 g
- Calcium 160 mg
- Iron 1.46 mg
- Magnesium 47 mg
- Phosphorus 52 mg
- Potassium 369 mg
- Zinc 0.47 mg
- Vitamin C 15 mg
- Pantothenic acid 0.437 mg
- Folate 97 µg
- Choline 15.3 mg
- Betaine 0.1 mg
- Carotene beta 1.4 mg
- Vitamin A 2.4 mg
- Lutein + zeaxanthin 3.6 mg
- Vitamin E 0.43 mg
These leafy greens are filled with a multitude of nutrients and bioactive compounds study reports . Arugula, often fondly referred to as the ‘Salad Rocket’, plays an incredible role in augmenting reproductive health due to some of the bioactive compounds named below.
Glucosinolates are sulfur-containing compounds that are found in cruciferous vegetables. When arugula is chopped or chewed, glucosinolates are broken down into isothiocyanates. Isothiocyanates have been shown to have anti-cancer, anti-inflammatory, anti-stress, antioxidant, and anti-microbial properties .
Additionally, the National Cancer Institute has also noted that some Cruciferous vegetables have cancer-fighting properties and they include Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard greens, Horseradish, Kale, Radishes, lettuce, Rutabaga, Turnips, Watercress all rich Glucosinolates .
Flavonoids, and in particular, anthocyanins, kaempferol, quercetin, and isorhamnetin are antioxidants that are found in Arugula . They have been shown to have anti-inflammatory, anti-cancer, and cardiovascular benefits.
Carotenoids are a type of pigment that is found in plants. Arugula is a good source of carotenoids, including lutein and zeaxanthin which can help prevent macular degeneration by filtering blue light from our vision .
Another reputation study from the National Institute of Health suggests Carotenoids have been shown to have antioxidant and anti-inflammatory properties, and they may also protect against eye diseases such as macular degeneration .
Indole-3-carbinol is a compound that is found in cruciferous vegetables . It has been shown to have anti-cancer and anti-estrogen properties.
Arugula is also a good source of dietary nitrates , which can be converted to nitric oxide in the body, which improves blood flow and reduces blood pressure.
Dietary nitrates scientific study also suggests that intake of dietary nitrates during pregnancy may improve uteroplacental vascular function and increase fetal growth .
Benefits of arugula for female fertility
Arugula is rich in folate a nutrient that can help to improve ovulation and increase the chances of conception in women.
For example, choline is found in this leafy green and a scientific study from NIH reveals that choline may improve ovarian function in PCOS women .
It also has Iron mineral that aids blood formation and flow to the uterus, which is essential for egg fertilization and embryo development.
It is loaded with bioactive compounds and nutrients like vitamins A and C which have antioxidant properties and offer protection against free radicals that may damage the egg.
May relieve menstrual disorders
Especially relevant to women endeavoring to enhance their fertility for successful conception, arugula packs an impressive profile of vitamins and minerals that promote better ovulation and smoother menstruation cycles while providing a nourishing environment for a blooming pregnancy.
Arugula is rich in flavonoids, particularly anthocyanins, and according to Dr. Axe, anthocyanins may support hormonal balance by reducing estrogenic activity, which can help reduce factors that could bring about menstrual disorder
Finally, Vitamins A and C are antioxidants that help to protect cells from damage. Vitamin A is also important for reproductive health.
Vitamin K is a nutrient that is essential for blood clotting and bone health.
Benefits of arugula for male fertility
Aid Healthy Sperm Production
Folate is also important for male fertility. It helps to produce healthy sperm and improve sperm count and motility.
This leafy green is a rich source of Calcium that is important for spermatogenesis , which is essential for male fertility.
Vitamin K is important for blood clotting, which is essential for healthy sperm production
Iron is also important for male fertility. It helps to produce testosterone and increase sperm count.
Protects Sperm Against Oxidative Damage
May improve sexual performance
Some of the phytochemicals in arugula have been shown to have aphrodisiac and fertility-enhancing properties.
For example, dietary nitrates found in arugula have been noted in some scientific research  to improve vascular function and blood flow to reproductive organs which may improve sexual performance .
In addition to the nutrients listed above, arugula also contains phytochemicals, which are plant compounds that have health-promoting properties.
Benefits Of Arugula During Pregnancy
Arugula is a leafy green vegetable that is packed with nutrients needed by pregnant women, including folate, calcium, iron, and vitamins A, C, and K. It is also a good source of antioxidants. These nutrients are essential for the development of a healthy baby during pregnancy.
Help Prevent Birth Defects
Arugula is high in folate which is essential for cell growth and development . It is excellent for pregnant women as it can help to prevent birth defects during early embryo development.
Aside from folate, Arugula contains about 15.3 mg of choline, and a study from the National Institutes of Health suggests  that choline may improve pregnancy outcomes and protect against certain neural and metabolic insults.
According to a study from a reputable source, lutein and zeaxanthin which are found in Arugula play a role in filtering blue light to prevent the formation of reactive oxygen species , Whereas another study suggests that lutein and zeaxanthin during pregnancy may improve baby vision .
Protect Against Anemic Pregnancy
Iron is a mineral found in arugula that carries oxygen throughout the body. It is essential for red blood cell production and energy metabolism. Women who are trying to conceive or are pregnant need more iron than usual.
During pregnancy, Iron deficiency is a major cause of anemia, and most importantly, because additional blood is required to fill vessels of the uterus since it carries oxygen and nutrients needed by the fetus and the maternal tissues. Arugula is rich in Iron mineral which can help satisfy this need for more blood.
Iron is essential for red blood cell production and energy metabolism. Pregnant women also need more iron than usual to support the growth of the baby and the placenta
Support Fetus Skeleton Formation
Calcium in this leafy green is important for baby skeleton formation. It is also essential for hormone production and muscle contraction.
More importantly, Calcium is important for the development of the baby’s bones and teeth. It is also essential for muscle contraction and hormone production. Arugula is a good source of calcium, so it can help to ensure that the baby is getting enough of this important nutrient.
How to eat Arugula to boost fertility
Arugula is healthy, nutritious, and easy to incorporate into diets. It can make food that can benefit both male and female fertility. As a good source of folate, calcium, iron, and vitamins A, C, and K, antioxidants, and phytochemicals it is qualified to be called fertility-boosting leafy green.
There’s something about the peppery zing of fresh arugula that immediately liven up any simple salad, pizza, or pasta dish. This leafy green, a staple of Mediterranean cuisine, is not only the secret ingredient for adding a whole new twist to your dishes but also carries significant health perks.
What are a few ways to incorporate them into your diet to enjoy its full fertility benefits?
- Add arugula to salads, sandwiches, and wraps.
There’s more to arugula than just being the green in the salad. This flexible leaf can be transformed into creamy pesto sauce.
Blending a bunch of arugula with garlic, pine nuts, olive oil, and parmesan rewards you with a sauce singing with robust flavors, begging to be tossed into whole grain pasta, used as a spread for sandwiches, or even as a marinade for lean proteins – think grilled chicken or tofu.
- Make Toast or Top your pizza with arugula.
Arugula’s mild yet peppery flavor pairs exquisitely with creamy avocado and protein-packed eggs. Try making a hearty avocado and arugula toast with a perfectly poached egg on top.
Sprinkle some chili flakes and a squeeze of lemon for acidity, and you’ve created a nutrient-infused breakfast bound to kickstart your day
- Add arugula to pesto or chimichurri sauce.
Sauté arugula with garlic and olive oil for a delicious side dish.
- Add arugula to smoothies.
The result? A refreshing, nutritious smoothie that may aid in conceiving. Smoothies usually don’t scream ‘savory,’ but an arugula-based green smoothie helps reset these expectations.
Fruit like pineapple or green apples add a perfect balance to arugula’s inherent bitterness, while a handful of seeds or nuts thrown in amps up the fertility factor by adding healthy fats into the mix
- Infuse into Drinks and mocktails
Drinks and mocktails can also benefit from an arugula infusion. A simple basil, arugula, and lemon mocktail not only adds freshness to a gathering but also simultaneously bolsters the body’s fertility-supporting nutrients.
The drink’s vibrant color and invigorating taste is a bonus that hardly goes unnoticed.
Yes, more than just a delightful culinary ingredient, arugula—this humble, yet punchy little leaf—may just be the next big thing in fertility foods which every couple should endeavor to benefit from.
Here are some recipes that include arugula:
Arugula and Prosciutto Pizza:
Top a pizza crust with arugula, prosciutto, and your favorite cheese. Bake the pizza in a preheated oven until the cheese is melted and bubbly.
Combine arugula, Parmesan cheese, pine nuts, garlic, and olive oil in a food processor and blend until smooth. Serve the pesto over pasta, grilled chicken, or vegetables.
Heat some olive oil in a skillet over medium heat. Add arugula and cook until it is wilted. Season with salt and pepper to taste.
Precautions and Concerns
Within the realms of balance and moderation, incorporating arugula into meals doesn’t carry any known severe health risks. However, consuming copious amounts of arugula can potentially lead to certain unwelcome side effects.
For starters, arugula is high in Vitamin K. While this nutrient is vital for blood clotting, an overconsumption may interfere with blood thinners. People who are on anticoagulant medications need to bear this fact in mind and regulate their arugula intake accordingly.
Another potential hazard linked with arugula is its oxalate content. Although oxalates play an essential role in metabolism, very high levels can contribute to kidney stones in individuals prone to this condition. As a result, those with a history of kidney stones may want to moderate their intake.
It’s also worth noting that arugula, like other leafy greens, can harbor foodborne pathogens if not adequately cleaned. This risk is not unique to arugula and washing thoroughly before use is always recommended, regardless of the leafy green in question.
Beyond these points, arugula is considered a rather safe and highly beneficial food to incorporate into your diet. The key, as always, is balance. Arugula’s robust nutritional profile contributes significantly to our reproductive health, but overconsumption can lead to potential health complications
JC is passionate about finding the impact of foods (feeding habits) on human fertility and reproductive health and a way to improve fertility.