8 Best Substitutes for Arugula

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Arugula leaves are peppery to taste, and they are either consumed raw in salads or cooked as inclusive with your regular meals. Arugulas are loaded with nutrient-rich greens that have cancer combating abilities.

Arugula is rich in calcium that lets your blood coagulate correctly. Its potassium contents will enable the smooth functioning of the heart and nerve impulses. It contains vitamin C, an antioxidant that reinforces your immune response.

But excess of anything good can convert into being toxic for your body. Overconsumption of arugula leaves can lead to an upset stomach. Individuals who consume blood thinners should refrain from arugula intake as vitamin K may counter react with them.

But this won’t stop you from consuming your greens and attaining the right nutrition. Read further to know more about multiple substitutes for arugula.

8 Best Substitutes for Arugula

This bit unveils potential substitutes for arugula leaves that are loaded with nutrients. You can now acquire a balanced meal with these eight substitutes mentioned below.

Watercress

Watercresses are leafy greens, and their tiny round stems come with a peppery and spicy flavor similar to arugula leaves. They belong to the family of Brassicaceae that comprises cabbages and kales.

Despite being a low-calorie food, watercresses are nutrient-dense greens. Vitamin K is a fat-soluble nutrient that aids in blood coagulation and boosts bone health. They are packed with antioxidants that subside your risks of contracting chronic ailments.

Phytochemicals aid in preventing specific cancers by inactivating carcinogenic compounds in the body. Since watercress is a cruciferous veggie, it boosts heart health. Their dietary nitrate contents reduce blood vessel inflammation and stiffness.

Despite being a yummy substitute to arugula, excess consumption of watercress can lead to an upset stomach.

Summary

Watercress contains vitamin K that supports blood coagulation and bone health. They endorse heart health, while dietary nitrate soothes your blood vessels.

Radicchio

Radicchio leaves come with a reddish-purple hue covered with white veins. They come with a bitter or pungent flavor that can add a distinct taste to your dishes and salads. They are low in calories, fats, and sodium, along with zero cholesterol levels.

Vitamin K aids elderly individuals to boost their faded cognitive abilities by sharpening their memories. It also clears your arteries and permits a free flow of blood in the body. Phytonutrients control inulin and blood pressure.

Antioxidants and fiber present in radicchio assist your bowel movements and improves digestion. They reduce risks related to osteoporosis, diabetes, heart disease, and cancer. Radicchio contains vitamins like B6, C, and E, along with calcium, potassium, zinc, and iron.

On the downside, radicchios may cause allergic reactions and may interact with specific medications. Consult your doctor before eating radicchios for food.

Summary

Radicchio contains several vitamins, namely B6, C, E, and K, that benefit your overall well-being. They reduce signs of osteoporosis, diabetes, heart disease, and cancer.

Purslane

Purslanes are one of the most valuable and nutritional weeds in the world. They are loaded with omega-3 fatty acids and about 93% water due to their succulent nature.

Purslanes have high volumes of ALA and EPA fatty acids. Ascorbic acids support muscles, skin, and bone health. Vitamin E safeguards your cells from damage by eradicating free radicals in the body, while vitamin A, retrieved via beta-carotene, boosts eye health.

Melatonin permits one to get sound sleep, while betalain secures low-density lipoproteins compounds from damage. Purslanes are an excellent potassium source that regulates blood pressure levels, while magnesium assists in enzymatic reactions.

On the contrary, purslanes contain oxalates that are associated with kidney stone formation.

Summary

Purslanes are 93% water with fats like ALA and EPA. Vitamins present include A, C, and E with potassium and magnesium that secure your skin, bones, muscles, heart, and eyes.

Escarole

Tradition Italian soups would have escaroles, a member of family Chicory, as a vital ingredient that is mildly bitter and resembles lettuce leaves in terms of its appearance.

Escaroles attain their bitter taste due to the presence of a plant compound named lactucopicrin. These greens promote gut health due to their high fiber content that nurtures good bacteria and improves bowel movements.

Provitamin A supports an outstanding vision by safeguarding rhodopsin pigment of your retina. An antioxidant named kaempferol protects your cells from damage through free radicals. Vitamin k ensures good bone and heart health.

But, an excess of anything is always harmful. Regular intake of escaroles can lead to kidney stones. They may interact with blood thinner medications.

Summary

Escaroles promote digestion and protect the good gut bacteria in our body. Provitamin A helps improve vision, while kaempferol secures cells from free radical activities.

Spinach

Spinach greens belong to Persia and are linked with quinoa and beetroots. You can eat it raw in salads or cook up lip-smacking meals for tons of nutrients to make way into your belly.

Spinach contains sugars like glucose and fructose. They are fiber-rich substitutes for arugula that eases stool formation and prevents constipation. These greens comprise carotenoids, vitamin C that boosts immunity, and vitamin K that endorses blood coagulation.

The folic acid compound is super beneficial for pregnant women and permits normal cell functions and tissue development. Iron increases hemoglobin levels in the body, while calcium strengthens your bones and the nervous system. Lutein improves eyesight.

A significant contradiction made here is by oxalic acid that leads to kidney stones. It should not be consumed with anticoagulants. Excess spinach intake may result in stomach cramps and bloating.

Summary

Spinach is rich in fiber and vitamins C that increases immunity and K that clots blood at the right time. Folic acid, iron, and lutein contents assist in healthy living.

Dandelion

Dandelion may be a stubborn weed that demolishes the beauty of your garden, but it was traditionally used as herbal medicine to cure several physical conditions. It is fused with the goodness of several vitamins, minerals, and fiber.

The potent antioxidants in dandelion hamper free radical activity and protect your cells from damage. These greens are an excellent source of beta-carotene and polyphenols. They help combat inflammation and pain. Chicoric and chlorogenic acids aid in blood sugar control.

Specific dandelion compounds help lower blood pressure and cholesterol levels, thus reducing your chances of contracting heart ailments. They have a protective effect on the cells of the liver during the presence of toxic compounds.

Be cautious while consuming dandelion greens as they might cause allergic reactions. They may also react with particular antibiotics and diuretics.

Summary

Dandelion is loaded with antioxidants like beta-carotene and polyphenols, while certain elements aid in controlling blood pressure, blood sugar, and cholesterol levels.

Curly Endive

Curly endives are bitter to taste and have spherical, broad leaves with a smooth surface. Their stems are stalked and short. Like other greens, curly endives are low in calories and packed with nutrients.

Curly endives assist in boosting the appetite of children as well as adults. Their fiber-rich contents enable appropriate bowel movements and prevent constipation. Their potassium composition aids in reducing blood pressure, hypertension, and stroke.

Curly endives help overcome signs of anorexia wherein the patient assumes himself to be overweight and end up starving and become malnourished over time. They help in treating gallstone disease by eliminating cholesterol from your gallbladder.

Do not eat curly endives frequently, as they result in bloating, gas, abdominal cramps, and belching.

Summary

Curly endives aids in increasing your appetite and curb anorexia, improve digestion while also preventing high blood pressure, hypertension, and stroke.

Mache

Mache, also called lamb’s lettuce, belongs to the French farms. They aid in maintaining a balanced diet by providing you with all the essential nutrients in every bit.

Mache is an excellent source of hydration and beta-carotenes. They contain vitamin B9 that helps in cell renewal, specifically of keen interest for pregnant women during fetal development. These greens contain potassium that is great for your brains and muscles.

Vitamin A aids in improving eyesight and enhances your immune response against pathogens, while vitamin C treats hypertension by lowering your blood pressure and vitamin B6 boosts brain development. Iron contents of mache aid in hemoglobin formation.

On the flip side, due to their fiber-rich composition, excess intake of mache might cause diarrhea.

Summary

Mache contains vitamins A, B6, B9, and C that aid in your body’s overall development. They improve eyesight, treat hypertension, and renew cells. Iron produces hemoglobin.

FAQs

Can I substitute lettuce leaves for arugula?

Similar to arugula, lettuce leaves are high in nutrients and low in calories. They are super hydrating and loaded with vitamins like A and K and improve your heart health.

Can I substitute kale for arugula?

Kale nearly contains the same amount of iron as that of arugula greens. But arugulas are slightly more flavorful than kales.

Which substitute has a similar taste to arugula?

Watercress comes with a similar peppery and spicy flavor like arugula. Purslane comes second while matching its taste with arugulas.

Bottom Line

Any type of leafy vegetable, whether green or not, is nutrient-rich and hydrating. You can replace any of the substitutes with each other whenever required. More or less, they have the same nutritional value when added to your diet plan.

We hope we were successful in delivering the ideal substitutes at your fingertips. Do let us know regarding your favorite replacement for arugulas if we happen to miss out on it this time.

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About Nancy Miller

Nancy is a foodie by heart and loves experimenting with food. She likes to experiment not only as part of academics but also as a cook at home, sometimes she does not get the desired outcome of these experiments though! But that doesn't stop her from trying more out-of-the-box things. When Nancy entered college, it became clear to her that food was going to be an important part of her life.

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