Arugula contains compounds that may support male reproductive health and cardiovascular function

Arugula is a leafy green vegetable rich in compounds called glucosinolates, which break down into sulforaphane and other active molecules when you chew or digest them. Research in animal models and cell cultures suggests these compounds may improve blood flow, support hormone balance, and reduce inflammation—three factors that affect male sexual function and overall cardiovascular health. However, most evidence comes from laboratory and animal studies rather than human trials, so the real-world effects in men remain partly unclear.

The vegetable also contains nitrates, which your body converts to nitric oxide—a signaling molecule that relaxes blood vessel walls and improves circulation. This mechanism is the same one behind medications like sildenafil (Viagra), though arugula's nitrate content is far lower. Additionally, arugula provides folate, vitamin K, and antioxidants like quercetin, each of which plays a role in vascular health and may indirectly support erectile function and fertility.

Key Takeaways

  • Arugula's glucosinolates and nitrates may improve blood flow and reduce inflammation, both relevant to male sexual function and heart health.
  • The evidence is strongest in animal studies and cell cultures; human trials specifically testing arugula's effects on male sexual or reproductive health are limited.
  • Arugula is a low-calorie source of folate and vitamin K, nutrients linked to cardiovascular health and sperm production.
  • Eating arugula as part of a broader diet rich in vegetables and whole foods is more likely to produce measurable health gains than arugula alone.

How Arugula's Compounds Affect Blood Vessels and Circulation

Nitrates in arugula are converted by bacteria in your mouth and enzymes in your digestive tract into nitric oxide, which signals blood vessels to relax and widen. This process improves blood flow throughout the body, including to the penis—the mechanism behind improved erectile function. A 2017 review in Nutrients found that dietary nitrates from vegetables like arugula, spinach, and beets show promise for vascular health, though the authors noted that most human studies have focused on blood pressure and exercise performance rather than sexual function specifically.

Glucosinolates, the sulfur-containing compounds that give arugula its peppery taste, are broken down during chewing into sulforaphane and other isothiocyanates. In cell and animal studies, these molecules reduce oxidative stress and inflammation in blood vessel walls, which can improve endothelial function—the ability of vessels to dilate and respond to demand. A 2019 study in Molecular Nutrition & Food Research showed sulforaphane reduced inflammatory markers in mice fed a high-fat diet, suggesting a protective effect on vascular health. Whether this translates to measurable improvements in men eating normal amounts of arugula remains unknown.

Arugula and Male Reproductive Health

Arugula is a good source of folate (also called vitamin B9), a nutrient essential for DNA synthesis and cell division—processes critical to sperm production. Men with low folate levels have been shown in observational studies to have lower sperm counts and higher rates of chromosomal abnormalities in sperm. A 2018 study in Fertility and Sterility found that men in the lowest quartile of folate intake had significantly lower sperm concentration than those in the highest quartile, though the study could not prove folate alone caused the difference.

Arugula also contains vitamin K, which plays a role in bone health and may influence hormone metabolism. Some animal research suggests vitamin K affects testosterone levels, though human studies on this relationship are sparse. Additionally, the antioxidants in arugula—including quercetin and kaempferol—may protect sperm from oxidative damage, a factor linked to male infertility. A 2021 review in Antioxidants concluded that dietary antioxidants show promise for male fertility, but noted that most evidence comes from animal models or men with diagnosed infertility, not healthy men eating standard diets.

What the Research Actually Shows vs. What Remains Unclear

The strongest evidence for arugula's health effects comes from laboratory and animal studies. Researchers can isolate glucosinolates or nitrates, explore them to cells or feed them to mice, and measure specific outcomes like inflammation markers or blood vessel function. These studies are useful for understanding how a compound might work, but they do not tell you whether eating arugula in a normal meal produces those same effects in a living man.

Human trials testing arugula specifically for male sexual function, fertility, or reproductive health do not exist in the published literature. Some small human studies have examined nitrate-rich vegetables (usually beets or spinach) and blood pressure or exercise performance, and a few have looked at dietary patterns and erectile dysfunction, but none have isolated arugula or measured its effects on sperm quality, hormone levels, or sexual performance in men. This gap between laboratory promise and human evidence is common in nutrition research and does not mean arugula is ineffective—only that its real-world impact in men remains unproven.

How Much Arugula You Would Need to Eat

A typical serving of raw arugula is about 2 cups (roughly 50 grams), which contains approximately 145 micrograms of folate, 145 micrograms of vitamin K, and small amounts of nitrates. The recommended daily intake of folate for adult men is 400 micrograms, so one serving of arugula covers about one-third of that target. Nitrate content varies by growing conditions, soil, and freshness, but a 2-cup serving of arugula likely provides 50 to 100 milligrams of nitrates—less than a single beet, which can contain 250 to 400 milligrams.

To see any measurable effect on blood flow or inflammation, you would likely need to eat arugula regularly as part of a broader diet rich in vegetables, whole grains, and other nitrate sources. Single meals or occasional servings are unlikely to produce noticeable changes. The Mediterranean diet, which includes arugula and other leafy greens alongside fish, olive oil, and whole grains, has been linked in multiple human studies to better cardiovascular health and lower rates of erectile dysfunction—but the benefit comes from the overall pattern, not from arugula alone.

Arugula vs. Other Greens for Male Health

Spinach and kale contain higher concentrations of nitrates than arugula and have been studied more extensively in human trials. A 2015 study in PLOS One found that men who consumed a high-nitrate diet (from vegetables including spinach) showed modest improvements in blood pressure and blood flow. Beets are even richer in nitrates and have been the subject of several small human studies on erectile function, though results are mixed and sample sizes are small.

Arugula's advantage is its glucosinolate content, which is higher than in spinach or kale gram-for-gram. If you dislike the taste of other greens or want variety, arugula is a reasonable choice. But if your goal is to maximize nitrate intake, spinach or beets are more efficient. If you want the broadest range of antioxidants and phytonutrients, eating a mix of different colored greens—arugula, spinach, kale, and others—is more effective than focusing on one type.

Practical Ways to Include Arugula in Your Diet

Raw arugula in salads preserves its glucosinolates and nitrates, making it the best form for potential health benefits. Cooking arugula reduces glucosinolate content by 30 to 50 percent, depending on the method, though it does not eliminate them entirely. Light steaming or sautéing for a minute or two preserves more compounds than boiling or prolonged cooking.

You can add arugula to sandwiches, grain bowls, pasta dishes, or soups just before serving. Pairing it with sources of vitamin C (like lemon juice or tomatoes) may enhance the absorption of its iron content. Combining arugula with healthy fats like olive oil or nuts improves the absorption of its fat-soluble vitamins, including vitamin K. There are no known interactions between arugula and common medications, though men taking blood thinners like warfarin should maintain consistent vitamin K intake rather than suddenly eating large amounts of leafy greens.

Frequently Asked Questions

Can arugula improve erectile function?

Arugula contains nitrates and compounds that may improve blood flow, which is relevant to erectile function. However, no human studies have tested arugula specifically for this purpose. The evidence is strongest for overall cardiovascular health through a diet rich in vegetables, not for arugula alone.

Does arugula increase testosterone?

There is no direct evidence that arugula increases testosterone in men. Some animal research suggests vitamin K may influence hormone metabolism, but human studies do not support a testosterone-boosting effect from eating arugula or other leafy greens.

How much arugula should I eat daily?

There is no established daily amount for arugula. Eating 1 to 2 cups of raw arugula several times a week as part of a varied diet rich in vegetables is a reasonable approach. More is not necessarily better, and the overall dietary pattern matters more than any single food.

Is cooked arugula less healthy than raw?

Cooking reduces glucosinolate content by 30 to 50 percent, so raw arugula retains more of these compounds. However, cooked arugula still provides folate, vitamin K, and antioxidants. Both forms are nutritious; raw is slightly better if you want to maximize glucosinolate intake.

Can arugula help with fertility?

Arugula provides folate and antioxidants, both linked to sperm health in observational studies. However, no human trials have tested arugula's effect on fertility specifically. If you are concerned about fertility, a broad diet rich in vegetables, whole grains, and lean protein is more evidence-based than focusing on one food.