Peppery, cruciferous salad green with one of the highest nitrate contents of any common vegetable. Contains glucoerucin and erucin — glucosinolates that convert to isothiocyanates in the body, with documented cancer-preventive mechanisms. Also contains diindolylmethane (DIM) precursors for estrogen metabolism.
Available at all grocery stores. Wild arugula (smaller leaves, more peppery) at farmers markets. Pre-washed arugula widely available and affordable.
The nitrate + cancer prevention combination makes arugula one of the most multi-mechanism greens in the database. The nitrate pathway (nitrates → nitric oxide → vasodilation → BP reduction) is the same as spinach and beet greens, but arugula also provides the DIM/cruciferous estrogen-clearing pathway. For Black women with fibroids (80% by age 50) and the hormonal conditions linked to estrogen dominance, cruciferous vegetables (broccoli, arugula, kale, cabbage) that produce DIM through glucosinolate conversion are the primary dietary intervention for estrogen clearance. DIM upregulates CYP1A1 — the enzyme that converts estradiol (stimulatory estrogen) to 2-hydroxyestrone (protective estrogen), reducing the estrogen burden that drives fibroid growth and breast cancer risk. Arugula provides this pathway while simultaneously contributing to blood pressure reduction through nitrates — addressing two of the highest-burden conditions in Black women simultaneously from a single daily salad.
Best raw — heating destroys both the myrosinase enzyme needed to activate glucosinolates AND the nitric oxide precursors. Combine with lemon (vitamin C activates some glucosinolate pathways). Add to salads as the base green, top grain bowls, add to sandwiches and wraps. The peppery heat means no need for heavy dressing.
Free, no account needed to ask.