Vitamins A, C, folic acid, manganese, calcium, magnesium, zinc, iron and riboflavin are the health benefits. It also contains phytonutrients which help prevent the risks of certain cancers. In addition, the vitamin A content of arugula helps fight cataracts.

Arugula exudes maximum flavor when combined with other greens in a healthy and tasty salad dish. The micro arugula variant can be used as an herb and the regular arugula can be used as a main ingredient in soups and stews. Here’s a sample recipe.
2 bunches arugula, washed and trimmed
2 large oranges, peeled and pith removed, broken into segments. (you can also substitute grapefruit but you’ll need to cut the segments in smaller pieces.
1 tablespoon good quality extra virgin olive oil
1 teaspoon fresh lemon juice
8 very thin slices Bermuda (or other sweet red onion), separated into rings
Freshly ground black pepper

In a medium bowl drizzle the arugula with half of the olive oil and the lemon juice then toss to coat and divide among 4 chilled salad plates. Arrange the orange or grapefruit segments and onions on top, dividing evenly. Drizzle with remaining oil and season with salt and pepper.