The Health Benefits of Arugula (Eruca sativa) in Ayurveda

Arugula, botanically known as Eruca sativa, is a peppery, nutrient-dense leafy green from the Brassicaceae family, commonly used in Mediterranean cuisine. In Ayurveda, India’s ancient holistic healing system, arugula is valued for its ability to balance the doshas, particularly Pitta and Kapha.

It helps ignite digestion by stimulating the digestive fire (Agni), promoting better digestion and nutrient absorption. Its cooling properties make it ideal for reducing excess heat in the body, especially during Pitta imbalances. Packed with vitamins A, C, K, and folate, as well as minerals like calcium, magnesium, and potassium, arugula supports bone health, immunity, and detoxification.

Its antioxidants protect against cellular damage, promoting vitality and longevity. Arugula also purifies the blood and supports skin health by clearing toxins, making it a great remedy for skin conditions like acne. In Ayurveda, it is often consumed fresh, helping maintain a balanced metabolism and overall well-being.

Arugula’s in Ayurveda

Classical Ayurvedic texts refer to arugula as Tara Mira (तारा मीरा) or Gargeer (गर्गीर), names that hint at its sharp (Tikshna) and heating (Ushna) qualities. Unlike milder greens such as spinach, arugula’s pungent taste and metabolic-enhancing properties make it a unique tool for addressing imbalances linked to excess Kapha (earth-water energy) and sluggish digestion.

Eruca Sativa Common Name

• Sanskrit Name: Tuvari
• English Name: Arugula, Rocket, Garden Rocket
• Hindi Name: Tori, Tira, Lahi, Tara Mira, Seoha, Tivura
• Bengali Name: Setasarisha
• Punjabi Name: Asu, Tara
• Malayalam Name: Rucola
• Tamil Name: Rakett Ilai
• Telugu Name: Aakroganthu
• Kannada Name: Rocket Soppu
• Gujarati Name: Raket Patti
• Marathi Name: Rocket Paan
• Urdu Name: Tuwari

Ayurvedic Properties of Arugula

Ayurveda evaluates foods based on their rasa (taste), virya (energy), vipaka (post-digestive effect), guna (qualities), and their impact on the three doshas: Vata (air-space), Pitta (fire-water), and Kapha (earth-water).

Rasa (Taste): Arugula’s dominant taste is Katu (pungent), with a secondary hint of Tikta (bitter). Pungency stimulates the senses, clears congestion, and kindles digestive fire (Agni), while bitterness supports detoxification and cools inflammatory heat.

Virya (Energy): Arugula has Ushna Virya (heating energy). This makes it ideal for cold, damp conditions but potentially aggravating for those with excess Pitta or inflammatory disorders.

Vipaka (Post-Digestive Effect): After digestion, arugula leaves a Katu (pungent) effect, reinforcing its ability to dry excess moisture, reduce mucus, and sharpen metabolic processes.

Guna (Qualities)

• Laghu (light): Easy to digest, making it suitable for weak digestion.
• Ruksha (dry): Reduces excess oiliness and fluid retention.
• Tikshna (sharp): Penetrates deep into tissues to clear blockages.

Effect on Doshas

• Balances Kapha: Its dryness, heat, and pungency counteract Kapha’s heaviness, coldness, and stagnation. Useful for obesity, congestion, and lethargy.
• Aggravates Pitta: Overconsumption may worsen acidity, rashes, or irritability.
• Vata Considerations: While its warmth can soothe Vata’s coldness, its dryness may provoke Vata if not balanced with oily or moistening foods.

Eruca Sativa Medicinal Uses

1. Grahi (Absorbent in nature): Arugula has the ability to absorb excess fluids or toxins from the body. It can help in conditions where there is an excess of mucus or liquid buildup.

2. Laghu (Light to digest): This means Arugula is easy to digest and light on the stomach, making it an ideal food for those with weak digestion or during detox periods.

3. Potency (Virya) – Hot: Arugula has a “hot” potency, meaning it has a warming effect on the body. This makes it useful for balancing excess cold or dampness in the body and can be particularly beneficial in cold weather or for people with cold constitutions (Kapha dosha imbalance).

4. Tikshna (Penetrates the tissues quickly): Arugula is “Tikshna,” meaning it has a sharp, penetrating quality that helps in quick absorption and action within the body. It may aid in enhancing circulation and improving metabolism.

5. Vahnida (Increases digestive fire): Arugula stimulates “Agni” or digestive fire, which is essential for proper digestion and metabolism. It can be beneficial for people with weak digestion or those experiencing sluggishness.

Therapeutic Uses of Tuvari (Arugula)

1. Kandu (Itching):

Arugula can be used to relieve itching (Kandu) caused by allergies, eczema, or other skin irritations. Its cooling and detoxifying effects may help reduce the sensation of itchiness by calming inflammation and removing toxins from the body that may trigger skin reactions. The high water content in Arugula may also hydrate the skin from within.

2. Kushta (Skin Diseases)

Arugula’s blood-purifying and anti-inflammatory properties make it beneficial for Kushta (skin diseases). It may help treat conditions like acne, psoriasis, eczema, or rashes. The antioxidants and vitamins in Arugula, particularly vitamin C, support the skin’s natural healing process and prevent further damage from oxidative stress. Topical pastes or applications may also be used to soothe skin eruptions.

3. Koshta Krimi (Intestinal Worm Infestation)

As a mild purgative, Arugula is effective for managing Koshta Krimi (intestinal worms). It has a strong detoxifying effect that may help expel parasites from the gastrointestinal tract. It also aids digestion, which can help cleanse the intestines and improve overall gut health. Arugula is often recommended for children or adults suffering from bloating, indigestion, or visible signs of intestinal worms.

4. Visha (Poisoning, Toxic Conditions)

Arugula’s detoxifying action makes it a useful remedy for Visha (poisoning) and toxic conditions. Whether from food poisoning, environmental toxins, or exposure to chemicals, Arugula helps cleanse the blood and promote liver detoxification. It may be used as part of a detox program or in combination with other herbs to neutralize and expel toxins from the body.

5. Blood-Related Diseases

Arugula is known for its ability to purify the blood, thus supporting the treatment of blood-related diseases such as anemia, low hemoglobin, or poor circulation. By improving digestion and increasing the flow of nutrients, Arugula promotes healthy red blood cell production and helps in balancing the body’s internal environment.

6. Pitta Dosha Imbalance

Due to its cooling properties, Arugula is particularly beneficial for balancing Pitta dosha, which governs heat, inflammation, and metabolism in the body. It can help reduce symptoms like acidity, heartburn, excessive body heat, and inflammation. It’s helpful in managing conditions like Pitta skin disorders, inflammatory conditions, or digestive disturbances.

7. Vata Dosha Imbalance

Arugula’s light (Laghu) and penetrating (Tikshna) qualities make it useful for calming Vata dosha, especially in cases of constipation or poor digestion. Its ability to stimulate digestion (Agni) may help those with sluggish digestion and bloating, two common issues associated with Vata imbalance.

8. Ushna (Warming) Effect on the Body

Arugula’s warming nature (Ushna) can stimulate the digestive fire and improve metabolic processes. This makes it an excellent choice during colder seasons or for individuals with cold or Kapha-dominant constitutions. It supports digestion and circulation, helping with sluggish metabolism, weight management, and promoting energy levels.

9. Liver Health

Arugula has a beneficial impact on liver function due to its detoxifying and blood-purifying properties. It helps cleanse the liver of accumulated toxins, and its high fiber content aids in the proper elimination of waste. This can support overall liver health, prevent the buildup of toxins in the body, and improve digestion.

10. Anti-inflammatory and Antioxidant Properties

Rich in vitamins and minerals, such as Vitamin C, Vitamin K, and Beta-Carotene, Arugula has potent anti-inflammatory and antioxidant effects. These properties help reduce internal and external inflammation, making it useful for conditions like arthritis, muscle soreness, and general body aches.

11. Urinary Tract Health

Arugula is sometimes used as a natural diuretic, promoting urine production and helping to cleanse the urinary tract. This makes it useful for treating urinary tract infections (UTIs) or maintaining kidney health by ensuring proper filtration and toxin elimination.

Uses and Benefits of Arugula Seeds and Taramira Oil

Arugula Seeds

The seeds of Arugula (also known as Tuvari) are rich in several beneficial components, which contribute to their nutritional and medicinal value:

Properties of Arugula Seeds

• Oil Content: Arugula seeds are known to contain a high amount of oil, which is rich in essential fatty acids.
• Protein: These seeds provide a good amount of protein, which makes them valuable in vegetarian or vegan diets as an alternative protein source.
• Glucosinolates: Arugula seeds contain glucosinolates, which are compounds found in cruciferous plants. These compounds are believed to have potential cancer-fighting properties and may help detoxify the body, improve digestion, and support liver health.

Health Benefits of Arugula Seeds

• Antioxidant and Anti-inflammatory: The glucosinolates and other compounds in the seeds can act as antioxidants, helping to protect the body from oxidative damage and reducing inflammation.
• Digestive Support: The seeds’ high fiber content can aid digestion, improve gut health, and promote regular bowel movements.
• Detoxification: Due to their glucosinolate content, Arugula seeds can help detoxify the body, promoting the elimination of toxins and reducing the risk of developing chronic diseases.

Taramira Oil (Produced from Arugula Seeds)

Taramira Oil is an oil extracted from the seeds of the Arugula plant, also known as Tuvari. This oil is highly regarded in traditional cooking and for its various health and skincare applications.

Properties of Taramira Oil

Taramira oil contains several important fatty acids and compounds that contribute to its unique properties:

• Erucic Acid: This fatty acid is known for its benefits in supporting cardiovascular health and has anti-inflammatory properties. However, it is important to note that excessive consumption of erucic acid should be avoided.
• Oleic Acid: Found in many edible oils, oleic acid is a monounsaturated fatty acid that helps in reducing bad cholesterol levels (LDL) and supporting overall heart health.
• Linoleic Acid: This omega-6 fatty acid helps to maintain healthy skin, reduce inflammation, and support the body’s cell membranes.
• Saturated Fatty Acids: These are present in smaller amounts and contribute to the stability of the oil.

Uses of Taramira Oil

Culinary Uses:

• Taramira oil is used as a traditional spice in cooking. It has a strong, spicy flavor and is often added to salads or dishes to impart a distinctive taste.
• It is sometimes mixed with mustard oil as an adulterant to enhance the spicy flavor. This mixture is commonly used in Indian and Middle Eastern cuisines.

External Use (Skincare and Massage):

• Taramira oil is widely used in massage due to its warming and soothing properties. It is believed to promote blood circulation and relieve muscle pain or joint stiffness.
• It is also applied externally on the skin to treat inflammatory conditions, dryness, or itching. Its anti-inflammatory and moisturizing properties make it useful for skin care.

Soap Manufacturing:

• Taramira oil is used in the manufacturing of soaps due to its emollient properties, which help in making the soap more moisturizing. It contributes to the production of luxurious, creamy soaps that are gentle on the skin.

By-product (Taramira Cake):

• The by-product of oil extraction, known as Taramira cake, is used as animal feed. The cake is rich in proteins and minerals, making it a valuable food source for livestock.

Health Benefits of Taramira Oil

• Skin Benefits: Taramira oil is known to have anti-inflammatory and antibacterial properties, making it useful for treating skin conditions like eczema, psoriasis, or acne.
• Joint and Muscle Pain Relief: When used as a massage oil, it may help to relieve muscle soreness, joint pain, or stiffness, due to its warming and stimulating properties.
• Digestive Aid: Consuming small amounts of Taramira oil in dishes can support digestion due to its ability to stimulate digestive enzymes.

Precautions and Contraindications

Who Should Avoid Arugula?

• Pitta Dominance: Those with acid reflux, ulcers, or inflammatory conditions (e.g., rosacea).
• Vata Sensitivity: Excess consumption may cause dry skin, constipation, or anxiety.
• Pregnancy: Use sparingly due to its strong, penetrating nature.

Mitigation Strategies

• For Pitta: Combine with coconut, cucumber, or cilantro.
• For Vata: Serve with ghee, sesame oil, or avocado.
• Seasonal Use: Favor in spring (Kapha season) and avoid in peak summer (Pitta season).

Modern Science Meets Ayurveda

Nutritional Profile

• Vitamins: A (for vision), C (immunity), K (bone health).
• Minerals: Calcium, potassium, iron.
• Phytonutrients: Glucosinolates (anti-cancer), chlorophyll (detox).

Scientific Validation of Ayurvedic Claims

• Digestive Benefits: Studies confirm glucosinolates enhance liver detox enzymes.
• Anti-Inflammatory: Polyphenols in arugula reduce oxidative stress, aligning with its Ojas-enhancing role.
• Weight Loss: Low-calorie density and fiber support satiety.

Synergy: Modern nutrient analysis validates Ayurvedic emphasis on arugula as a metabolic and detox ally.

Ayurvedic Recipes with Arugula

These Ayurvedic recipes with arugula are designed to balance the body’s energies while promoting health and vitality. Rooted in the ancient wisdom of Ayurveda, each recipe targets a specific dosha, offering tailored nourishment for the mind and body. Whether you’re looking to cool down, stimulate digestion, ground your energy, or detoxify, these recipes provide a flavorful and holistic approach to wellness. Enjoy the nourishing goodness of Ayurvedic cuisine!

Pitta-Pacifying Arugula Salad

Balanced with cooling and soothing ingredients to calm heat. This refreshing salad is perfect for a light, rejuvenating meal that helps restore inner balance.

Ingredients:

• 2 cups fresh arugula
• ¼ cup coconut flakes
• 1 cucumber, sliced
• ½ cup pomegranate seeds
• 2 tbsp mint dressing (blend 2 tbsp olive oil, 1 tbsp fresh lime juice, 1 tbsp chopped mint, and a pinch of sea salt)

Instructions:

1. In a large salad bowl, combine the arugula, coconut flakes, cucumber, and pomegranate seeds.
2. Drizzle with the mint dressing and toss gently to combine.
3. Serve immediately for a cooling, refreshing meal that pacifies Pitta.

Benefits: This salad balances Pitta with its cooling, sweet, and astringent flavors, ideal for hot, fiery conditions.

Kapha-Busting Stir-Fry

Warming, spicy, and metabolism-boosting to stimulate digestion and clear excess mucus. A great option for those needing a flavorful, energizing dish to break through sluggishness.

Ingredients:

• 2 cups arugula, chopped
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1-inch piece of ginger, grated
• 1 tsp turmeric powder
• 1 tbsp apple cider vinegar
• Sea salt to taste

Instructions:

1. Heat olive oil in a pan over medium heat. Add garlic and ginger, sautéing for 1-2 minutes until fragrant.
2. Add turmeric powder and stir to combine.
3. Toss in the chopped arugula and sauté for 2-3 minutes until wilted.
4. Drizzle with apple cider vinegar and season with a pinch of sea salt.
5. Serve hot, garnished with extra fresh ginger if desired.

Benefits: The combination of warming spices helps clear mucus, boost digestion, and increase metabolism, perfect for Kapha imbalances.

Vata-Balancing Soup

A warming, grounding soup to balance dry, light Vata energies. This hearty dish nourishes both body and mind, offering a comforting way to restore stability and warmth.

Ingredients:

• 1 cup arugula, chopped
• 1 medium sweet potato, peeled and cubed
• ½ cup mung beans, soaked overnight
• 2 tbsp ghee
• 1 tsp cumin seeds
• 4 cups water or vegetable broth
• Salt and pepper to taste

Instructions:

1. Heat the ghee in a large pot over medium heat. Add cumin seeds and sauté for 1-2 minutes until fragrant.
2. Add the sweet potato cubes and sauté for 5-7 minutes.
3. Add the mung beans and water (or broth). Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the beans and sweet potatoes are tender.
4. Stir in the chopped arugula and cook for an additional 2-3 minutes.
5. Season with salt and pepper, and serve warm.

Benefits: The grounding warmth of sweet potato, mung beans, and ghee balances the dryness and lightness of Vata, creating a soothing, nourishing meal.

Detox Green Smoothie
Refreshing and cleansing, this smoothie helps detoxify the body without aggravating Vata.

Ingredients:

• 1 cup fresh arugula
• 1 ripe pear, chopped
• ½ lime, juiced
• 1-inch piece of ginger, grated
• 1 tbsp flaxseed
• 1 cup water or coconut water

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass and serve chilled for a refreshing, detoxifying treat.

Benefits: This smoothie helps cleanse the body, especially by removing Ama (toxins) while keeping Vata balanced with its hydrating and grounding ingredients.

Arugula, with its bold flavor and sharp Ayurvedic properties, is far more than a culinary garnish. Its ability to kindle Agni, dry excess Kapha, and purify blood positions it as a dynamic tool in holistic health—when used mindfully.

Incorporating these Ayurvedic recipes into your daily routine is a wonderful way to nurture your body and mind according to your unique constitution. By balancing the energies of Pitta, Kapha, and Vata, these meals not only promote physical health but also support emotional and mental well-being.

Resources:

• The Importance of Arugula (Eruca sativa) and Pharmacological Effects of Different Phytochemical Components in Its Content for Human Health(1)
• Arugula (Eruca vesicaria subsp. sativa (Miller) Thell.): A healthy leafy vegetable(2)
• Uptake and accumulation of Cr in edible parts of Eruca sativa from irrigation water. Effects on polyphenol profile and antioxidant capacity(3)
• Emerging Role of Eruca sativa Mill. in Male Reproductive Health(4)