Salad rocket (arugula) is a quick growing, cool season crop. It prefers well-drained, fertile soil, and full sunlight to flourish. In general, arugula grows to about 2-3 feet in height with creamy-white edible flowers. Its leaves can be ready for harvest within 40 days of sowing the seed.

Arugula flowers, pods and seeds are also edible.

As in other greens, arugula too is one of very low calorie vegetable. 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit health.

Salad rocket has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 1904 µmol TE per 100 grams.

Being a member of Brassica family, arugula leaves are rich sources of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and iso­thiocyanates. Together, these compounds have been found to counter carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

Further, di-indolyl-methane (DIM), a lipid soluble metabolite of indole has immune modulator, anti-bacterial, and anti-viral properties (by potentiating Interferon-Gamma receptors). DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase-III clinical trials for cervical dysplasia.

Fresh salad rocket is one of greens rich in folates. 100 g of fresh greens contain 97 µg or 24% of folic acid. When given to the anticipant mothers during their conception time, folate may help prevent neural tube defects in the newborns.

Like as in kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 µg of beta-carotene, and 2373 IU of vitamin A. Carotenes convert into vitamin A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help protect from skin, lung and oral cavity cancers.

This vegetable also an excellent sources of B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.