Eruca sativa

Rocket leaves are among the most nutrient-dense leafy vegetables in Europe: 100 g supplies approx. 108 µg vitamin K (about 90 % DV), 97 µg folate (24 % DV), 160 mg calcium, 47 mg magnesium, 369 mg potassium and 15 mg vitamin C. Folate is essential for cell division and neural tube development; vitamin K for blood coagulation and bone mineralisation. Consumed raw in salads, on pizza or as a pesto base, the sensitive nutrient matrix is best preserved — prolonged heating degrades vitamin K and folate.

[#src_usda_arugula] [#src_wp_en_eruca] [#src_nutrition_you_arugula]

In Mediterranean folk medicine, rocket leaves are considered digestive (carminative) and stomach-toning. The characteristic bitter aroma of isothiocyanates and the mildly astringent tannin component stimulate gastric juice and bile secretion. Traditionally, rocket is served before the main course as a raw salad with lemon and olive oil — corresponding to the classic aperitif function of bitter herbs. Cooking or wilting mellows the aroma and reduces the digestive-stimulating isothiocyanates.

[#src_pmc_eruca_reproductive] [#src_wp_de_rucola]

Rocket seeds (Taramira oil in Arab and Indian tradition) are cold-pressed to yield a peppery edible oil used traditionally as a hair tonic and for skin care. Taramira oil contains erucic acid (C22:1) as main fatty acid together with glucosinolates. In the folk medicine of North Africa and South Asia, the seed oil is regarded as a warming, toning remedy.

[#src_pmc_eruca_reproductive] [#src_wp_en_eruca]

Rocket has held a reputation as an aphrodisiac since antiquity — Roman poets (Pseudo-Virgil, 'Moretum') and Egyptian traditions describe the plant as libido-enhancing. Scientifically this is linked to the high content of glucoerucin and erucin, which show H₂S-donor activity and demonstrated vasodilatory and toning effects in animal models. Folk tradition without clinical efficacy evidence in humans.

[#src_pmc_eruca_reproductive] [#src_wp_en_eruca]

In the traditional medicine of the Mediterranean and Middle East, rocket was used as a diuretic and depurative agent. Aqueous extracts from leaves and seeds were regarded as nephroprotective and supportive for urinary tract infections. Preclinical data confirm a diuretic effect of ethanolic seed extracts in animal models; no clinical studies in humans.

[#src_pmc_eruca_reproductive] [#src_pmc_cardiovascular_eruca]

The high nitrate content of rocket (approx. 467 mg/100 g fresh weight, EFSA reference 2008) is converted in the body to nitrite and further to nitric oxide (NO). NO is a key vasodilator contributing to blood pressure regulation — an effect also documented for spinach and beetroot. At normal consumption (salad portions up to 50 g daily) the absorbed nitrate remains within the acceptable daily intake (ADI 3.7 mg/kg body weight). At very high daily intake combined with concurrent consumption of nitrosamine-forming foods (cheese, processed meats), caution is warranted.

[#src_focus_nitrate_rucola] [#src_efsa_nitrate_news] [#src_wp_de_rucola]

Rocket is used as a herb in Mediterranean cuisine in many forms: as pesto (raw-blended with Parmesan, pine nuts and olive oil), scattered over hot pizza after baking, stirred into pasta or added to risotto. Brief heat exposure (added subsequently to hot dishes) largely preserves aroma and vitamin K. As a herb in small amounts (10–20 g), the nitrate contribution per meal is low.

[#src_wp_de_rucola] [#src_wp_en_eruca]