{"id":10074,"date":"2026-09-21T13:27:07","date_gmt":"2026-09-21T13:27:07","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/rucola-eruca-vesicaria\/"},"modified":"2026-09-21T13:27:07","modified_gmt":"2026-09-21T13:27:07","slug":"rucola-eruca-vesicaria","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/rucola-eruca-vesicaria\/","title":{"rendered":"Arugula (Eruca vesicaria)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Arugula (Eruca vesicaria)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Eruca vesicaria subsp. sativa<small>Cruciferous plants (Brassicaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Also<\/div>\n<div class=\"v\">Rocket, Mustard rocket<small>Often commercially available wild rocket (Diplotaxis tenuifolia)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Nutty, peppery-spicy<small>The older, the spicier<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Mediterranean region<small>cultivated since antiquity<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Mustard oil glycosides and nitrate<small>plus vitamin K and folate<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">May to October<small>from the greenhouse year-round<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Arugula is a member of the cabbage family, often eaten as a salad green. Its peppery flavor comes from glucosinolates, similar to those found in radishes and mustard. It&#039;s a rich source of vitamin K, folate, and calcium \u2013 and is among the vegetables with the highest nitrate content. This presents both an opportunity and a reason for caution.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>From romaine to pizza topping<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271200%27%20height%3D%27800%27%20viewBox%3D%270%200%201200%20800%27%3E%3Crect%20width%3D%271200%27%20height%3D%27800%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/rucola-eruca-vesicaria.jpg\" alt=\"Frische Rucolabl\u00e4tter in Nahaufnahme\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">What is sold here as rocket is usually not salad rocket at all, but its relative, wild rocket.<\/p>\n<p class=\"ea-drop\">Arugula originates from the Mediterranean region and was eaten by the Greeks and Romans, often together with lettuce to balance its mildness. In Italy, it remained a wild herb used in simple cuisine for centuries.<\/p>\n<p>In Germany, rocket only became popular in the 1990s with the rise of Italian cuisine. Wild rocket is the variety most commonly found in stores (<em>Diplotaxis tenuifolia<\/em>) with narrower, more serrated leaves and a stronger taste - both types are closely related and used in the same way.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What rocket does for you<\/h2>\n<p class=\"ea-drop\">Arugula provides approximately 110 \u00b5g per 100 g. <strong>Vitamin K<\/strong> - more than the daily requirement -, almost 100 \u00b5g <strong>Folate<\/strong>, 160 mg <strong>Calcium<\/strong> and vitamin C at only about 25 kcal. It also contains carotenoids like lutein, which are important for the eyes.<\/p>\n<p>Its sharpness comes from <strong>Glucosinolates<\/strong>, especially glucoerucine, which, when chewed, isothiocyanates such as sulforaphane derivatives are produced. These substances, as with other cruciferous vegetables, are being intensively researched; observational studies link high consumption of cruciferous vegetables with a lower risk of some types of cancer.<\/p>\n<p>Arugula is rich in <strong>nitrate<\/strong>. When ingested from vegetables, nitrate is partially converted in the body to nitric oxide, which dilates blood vessels \u2013 studies with nitrate-rich vegetables show slightly blood pressure-lowering effects. At the same time, EU maximum levels exist due to the potential formation of nitrosamines; normal portions of salad are safe.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 110 \u00b5g<\/b><span>Vitamin K per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 160 mg<\/b><span>Calcium per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>up to 7,000 mg<\/b><span>The EU allows nitrate per kg in winter rocket.<\/span><\/div>\n<div class=\"ea-zahl\"><b>approximately 25 kcal<\/b><span>per 100 g<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in arugula<\/h2>\n<p>Arugula contains glucosinolates (especially glucoerucin and glucoraphanin), flavonols such as quercetin and kaempferol glycosides, vitamin K, folate, vitamin C, beta-carotene, lutein, calcium, potassium, iron and plenty of nitrate.<\/p>\n<p>Nitrate content depends heavily on light and fertilization: winter and greenhouse-grown arugula contains significantly more than field-grown arugula in summer. The stems store more nitrate than the leaf surfaces.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes arugula stronger<\/h2>\n<p>Arugula needs a counterpoint - something sweet, fatty or salty to balance the spiciness.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">Sweet<\/span><\/p>\n<div class=\"mit\">with <i>Pear &amp; Fig<\/i><\/div>\n<p>Fruit absorbs the spiciness.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>olive oil<\/i><\/div>\n<p>Makes vitamin K and carotenoids available.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Cheese<\/span><\/p>\n<div class=\"mit\">with <i>Parmesan<\/i><\/div>\n<p>The Italian classic.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vitamin C<\/span><\/p>\n<div class=\"mit\">with <i>lemon<\/i><\/div>\n<p>It inhibits nitrosamine formation and helps with iron absorption.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">nuts<\/span><\/p>\n<div class=\"mit\">with <i>Walnuts &amp; pine nuts<\/i><\/div>\n<p>For pesto and salad.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Warm<\/span><\/p>\n<div class=\"mit\">on <i>Pizza after baking<\/i><\/div>\n<p>Freshly placed, not baked.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">nitrate<\/span><\/p>\n<div class=\"mit\">not <i>with cured meats<\/i> in quantities<\/div>\n<p>Nitrate plus nitrite and heat promote nitrosamines.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">storage<\/span><\/p>\n<div class=\"mit\">not <i>wilted<\/i><\/div>\n<p>Wilted arugula produces more nitrite.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Warm-up<\/span><\/p>\n<div class=\"mit\">not <i>Cooked, reheat<\/i><\/div>\n<p>Do not keep vegetables high in nitrates warm.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">infants<\/span><\/p>\n<div class=\"mit\">not <i>for babies<\/i><\/div>\n<p>Because of the high nitrate levels.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">confusion<\/span><\/p>\n<div class=\"mit\">not <i>unchecked<\/i><\/div>\n<p>Ragwort leaves may be mixed in.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Blood thinners<\/span><\/p>\n<div class=\"mit\">not <i>in varying quantities<\/i><\/div>\n<p>Eat plenty of vitamin K \u2013 evenly.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Arugula with Parmesan<\/span><span class=\"w\">Olive oil, lemon, pepper.<\/span><\/li>\n<li><span class=\"g\">pizza<\/span><span class=\"w\">Topped after baking.<\/span><\/li>\n<li><span class=\"g\">Arugula pesto<\/span><span class=\"w\">With walnuts instead of basil.<\/span><\/li>\n<li><span class=\"g\">Pear and arugula salad<\/span><span class=\"w\">With walnuts and goat cheese.<\/span><\/li>\n<li><span class=\"g\">pasta<\/span><span class=\"w\">Finally, fold it in.<\/span><\/li>\n<li><span class=\"g\">Carpaccio<\/span><span class=\"w\">Beef or beetroot with arugula.<\/span><\/li>\n<li><span class=\"g\">Risotto<\/span><span class=\"w\">Stirred in at the end.<\/span><\/li>\n<li><span class=\"g\">Bread<\/span><span class=\"w\">Arugula on tomato bread.<\/span><\/li>\n<li><span class=\"g\">Smoothie<\/span><span class=\"w\">A handful with apple.<\/span><\/li>\n<li><span class=\"g\">potato salad<\/span><span class=\"w\">With arugula instead of cucumber.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Inspect the arugula before washing: The jagged leaves of the poisonous ragwort resemble it, but don&#039;t smell pungent. Snip off the thick stems \u2013 that&#039;s where most of the nitrate is concentrated.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Arugula and walnut pesto<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Arugula and walnut pesto<\/h3>\n<ol>\n<li>Briefly toast a handful of walnuts without oil.<\/li>\n<li>Roughly mix with 80g of arugula, half a clove of garlic, 30g of Parmesan cheese and the juice of half a lemon.<\/li>\n<li>Gradually add 80 ml of olive oil until a creamy pesto is formed.<\/li>\n<li>Season with salt, fill into a glass and cover with oil.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>A flavorful, green serving of cruciferous vegetables to accompany pasta, bread, or roasted vegetables. Walnuts provide omega-3, lemon vitamin C, and oil makes vitamin K bioavailable.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>It will keep for about 5 days in the refrigerator. 1 to 2 tablespoons per serving.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>rocket (<em>Taramira<\/em>It is known in India as an oilseed. According to Ayurveda, the leaves are pungent, bitter, and warming \u2013 stimulating Agni and reducing Kapha; use sparingly in cases of Pitta excess.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM), arugula is not classically described. Spicy and bitter leafy greens are considered warming and lung-opening.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Nitrate:<\/strong> Not for infants; eat arugula fresh and not reheated.<\/li>\n<li><strong>Groundsel:<\/strong> Identify and discard toxic additives - they contain pyrrolizidine alkaloids.<\/li>\n<li><strong>Blood thinners:<\/strong> Plenty of vitamin K - consistent amounts for coumarins.<\/li>\n<li><strong>Thyroid:<\/strong> Normal amounts are harmless.<\/li>\n<li><strong>Allergy:<\/strong> Rare, cross-reaction with mustard possible.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/feige-ficus-carica\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Cowardly<\/span><span class=\"d\">The sweet partner in the salad.<\/span><\/a><a href=\"\/en\/wiki-archiv\/walnuss-juglans-regia\/\"><span class=\"art\">Archive<\/span><span class=\"n\">walnut<\/span><span class=\"d\">For the arugula pesto.<\/span><\/a><a href=\"\/en\/wiki-archiv\/senfkoerner-sinapis-alba\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Mustard seeds<\/span><span class=\"d\">The same pungency comes from mustard oils.<\/span><\/a><a href=\"\/en\/wiki-archiv\/birne-pyrus-communis\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Pear<\/span><span class=\"d\">Classic with arugula.<\/span><\/a><a href=\"\/en\/product\/leinoel\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Linseed oil<\/span><span class=\"d\">Omega-3 for salad dressing.<\/span><\/a><a href=\"\/en\/product\/schwarzer-pfeffer-ganz\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Black pepper, whole<\/span><span class=\"d\">Freshly ground over the salad.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Bell L, Wagstaff C. <em>Glucosinolates, myrosinase hydrolysis products, and flavonols found in rocket (Eruca sativa and Diplotaxis tenuifolia).<\/em> Journal of Agricultural and Food Chemistry 2014; 62(20): 4481\u20134492.<\/li>\n<li>Higdon JV et al. <em>Cruciferous vegetables and human cancer risk: epidemiological evidence and mechanistic basis.<\/em> Pharmacological Research 2007; 55(3): 224\u2013236.<\/li>\n<li>Siervo M et al. <em>Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis.<\/em> Journal of Nutrition 2013; 143(6): 818\u2013826.<\/li>\n<li>Commission Regulation (EU) 2023\/915 on maximum levels of certain contaminants in foodstuffs (nitrate in rocket).<\/li>\n<li>Federal Institute for Risk Assessment: <em>Questions and answers about pyrrolizidine alkaloids in food.<\/em><\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Rucola (Eruca vesicaria) Botanischer Name Eruca vesicaria subsp. sativaKreuzbl\u00fctler (Brassicaceae) Auch Rauke, Senfraukeim Handel oft Wilde Rauke (Diplotaxis tenuifolia) Geschmack Nussig, pfeffrig-scharfje \u00e4lter, desto sch\u00e4rfer Herkunft Mittelmeerraumseit der Antike angebaut Bekannt f\u00fcr Senf\u00f6lglykoside und Nitratplus Vitamin K und Folat Saison Mai bis Oktoberaus dem Gew\u00e4chshaus ganzj\u00e4hrig Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp; was sich bei\u00dftIn<\/p>","protected":false},"author":1,"featured_media":10062,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10074","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10074","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=10074"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10074\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/10062"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=10074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}