Rocket, eruca, or arugula (Eruca sativa), is a fast-growing leafy green vegetable with a characteristic spicy, peppery flavour, often used fresh in salads, on pizzas, and with pasta, though it can also be used in stir-fries and as a spinach substitute.

History and Origin
Rocket, also known as arugula, originated in the Mediterranean region, with the ancient Romans and Egyptians cultivating it for its peppery flavour, medicinal uses, and as a supposed aphrodisiac. While valued in Roman cuisine and as an ingredient in other parts of Europe, its widespread use declined due to its "salacious reputation," leading to its near disappearance from British gardens for centuries. It later made a comeback in Italy and was reintroduced to other parts of Europe, eventually becoming an international culinary staple thanks to Italian immigrants and a modern appreciation for its nutritional and culinary qualities.

Nutrient Database - USDA (United States Department of Agriculture)

Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Rich in Vitamins - Rocket, also known as arugula, is rich in Vitamin K, Vitamin A, and Vitamin C, which are crucial for bone health, blood clotting, vision, and immune function. It also contains folate, a B vitamin important for cell function. Additionally, rocket is a source of minerals like calcium, potassium, and magnesium, and contains beneficial phytochemicals such as glucosinolates and antioxidants.

Essential Minerals - Rocket is rich in essential minerals including calcium, folate, iron, potassium, magnesium, and copper. These minerals contribute to healthy vision, strong bones, balanced blood pressure, a robust immune system, and efficient blood clotting.

Antioxidants - Rocket is packed with antioxidants like beta-carotene and vitamin C, which help protect cells from damage, reduce inflammation, and boost the immune system. It's also a good source of vitamins A and K, essential for vision and bone health, and glucosinolates, compounds that may offer protective benefits against certain diseases. This peppery, leafy green contributes to overall well-being by aiding digestion, supporting healthy skin, and providing essential minerals.

Glucosinolates - Glucosinolates are sulphur-containing plant compounds found in rocket (also known as arugula) that give it its characteristic pungent and bitter flavour and contribute to its health benefits. When rocket is chewed or cut, myrosinase enzymes hydrolyze glucosinolates, producing isothiocyanates and other products, such as sativin, which are thought to provide antioxidant and potential anti-cancer properties. Rocket contains several types of glucosinolates, including glucosativin (4-mercaptobutyl GLS) and glucoerucin (4-(methylthio) butyl GLS), with the overall levels and types varying by species and environmental factors.

Fiber - Rocket, also known as arugula, contains dietary fibre which is essential for digestive health and overall well-being. While the exact amount varies, rocket makes a good addition to your diet for gastrointestinal support and to help maintain cholesterol levels.

Bone Health - Rocket supports bone health by providing essential nutrients like calcium, magnesium, and vitamin K. Calcium is a fundamental building block of bone, while magnesium aids in its absorption. Vitamin K is vital for bone formation and maintenance, and its deficiency increases the risk of fractures.

Heart Health - Rocket, or arugula, supports heart health by providing nitrates that relax blood vessels, antioxidants like glucosinolates that reduce oxidative stress, vitamin K which helps prevent arterial calcification, and fiber that lowers LDL cholesterol. As a cruciferous vegetable, it contains phytochemicals and nutrients such as potassium and magnesium, which help lower blood pressure and improve circulation, reducing the risk of heart disease.

Eye Health - Rocket benefits eye health by providing beta-carotene (which the body converts to Vitamin A), and the antioxidants lutein and zeaxanthin. These nutrients help maintain healthy vision, especially in low light, and protect the eyes from age-related conditions like macular degeneration and cataracts by filtering harmful light.

Cancer Prevention - Rocket is an important leafy vegetable crop and a good source of antioxidants and anticancer molecules such as glucosinolates and other sulphur compounds.

Cancer prevention - Cruciferous Vegetables and Their Bioactive Metabolites - NIH National Library of Medicine

Weight Management - Rocket supports weight management because it is a very low-calorie, high-fiber, and high-water-content food that helps you feel full, with fewer calories, reducing overall calorie intake. Its high nutrient density also provides essential vitamins, minerals, and antioxidants without contributing significantly to your daily calorie count, making it an excellent addition to low-calorie diets for weight loss

Rocket (Arugula) – From Wikipedia, the free encyclopedia

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