Broccoli Micorgreens benefits on table growing kit with Microgreens
5 arugula health benefits you can't ignore

Arugula microgreens benefits

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The benefits of arugula microgreens

High in nutrients

Antioxidant properties

Anti-inflammatory properties

Support heart health

Boost immune system

Arugula microgreens are a delicious and nutrient-packed superfood that can be conveniently grown in the comfort of your own home, all year round. There are numerous compelling reasons to incorporate arugula microgreens into your diet, such as their exceptional health benefits and effortless cultivation. Growing these tiny superfoods is a straightforward and gratifying way to enhance your overall well-being and embrace a healthier lifestyle.

Written by Mariana, Founder of ingarden - 5th of May, 2023

1) Arugula microgreens have anti-inflammatory properties

Arugula microgreens contain high levels sulforaphane, a compound found in cruciferous vegetables like broccoli that has been shown to have anti-inflammatory effects and may help prevent certain types of cancer according to some studies.

Sulforaphane can help to increase the production of natural killer (NK) cells, which are a type of white blood cell that helps to defend against viral infections and cancer.

In addition to sulforaphane, arugula microgreens are also a good source of other anti-inflammatory compounds, including flavonoids and carotenoids. These compounds have been shown to have a variety of health benefits, including reducing inflammation, improving immune function, and protecting against chronic disease.

Overall, arugula microgreens have been found to have potent anti-inflammatory properties, thanks to their high content of compounds like sulforaphane, flavonoids, and carotenoids.

2) Arugula microgreens are rich in Vitamin K

Arugula microgreens are a rich source of Vitamin K, which is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. Vitamin K helps to activate proteins that are involved in blood clotting, which is essential to stop bleeding when we are injured. Additionally, Vitamin K is required for the production of a protein called osteocalcin, which is essential for bone health.

The high concentration of Vitamin K makes arugula microgreens an excellent addition to a balanced and healthy diet. By incorporating arugula microgreens into your diet, you can ensure that you are getting enough Vitamin K to support these vital functions in your body.

ingarden customer touching her full-grown radish microgreens in her mint-colored indoor garden from ingraden.

3) Arugula microgreens have antioxidant properties

Arugula microgreens contain antioxidants and anti-inflammatory compounds that can help boost your immune system and protect against disease.

Antioxidants work by neutralizing free radicals, preventing them from causing cellular damage. They also help to boost the immune system and reduce inflammation, which are both important for maintaining overall health.

One of the most significant antioxidants found in arugula microgreens is Vitamin C. Vitamin C is a powerful antioxidant that is essential for a healthy immune system and collagen production, which is necessary for healthy skin, bones, and blood vessels. In addition to Vitamin C, arugula microgreens are also high in other antioxidants such as carotenoids, flavonoids, and phenolic acids.

Consuming a diet rich in antioxidants has been linked to a reduced risk of chronic diseases, including heart disease, cancer, and alzheimer's disease. In addition to arugula microgreens, other foods that are high in antioxidants include berries, dark chocolate, and green tea.

Overall, consuming these tiny superfoods can be a simple and delicious way to boost your antioxidant intake and protect your body against cellular damage caused by free radicals.

Front view of the creme beige ingarden with full-grown microgreens.

4) Arugula microgreens support heart health

Arugula microgreens are a rich source of nitrates, which are natural compounds that have been shown to have a beneficial effect on cardiovascular health. Nitrates help to dilate blood vessels, which can lead to lower blood pressure and improved blood flow.

The nitrates found in arugula microgreens are converted into nitric oxide in the body, which is a signaling molecule that helps to regulate blood pressure and improve cardiovascular health. Nitric oxide helps to relax blood vessels, allowing for improved blood flow and lower blood pressure.

In addition to its potential blood pressure-lowering effects, consuming arugula microgreens may also have other benefits for cardiovascular health. Arugula microgreens are a good source of antioxidants, which can help to protect the heart and blood vessels from damage caused by free radicals. They also contain Vitamin K, which has been shown to have a protective effect against cardiovascular disease.

Overall, consuming arugula microgreens may help to lower blood pressure and improve cardiovascular health, thanks to their high nitrate content. 

5) Arugula microgreens boost immune system

Arugula microgreens are a great source of Vitamin C, a powerful antioxidant that plays a crucial role in maintaining a healthy immune system. Vitamin C is essential for the growth, development, and repair of all body tissues. It helps to protect cells and tissues from damage caused by free radicals, which are harmful molecules that can contribute to the development of chronic diseases.

In addition to its immune-boosting properties, Vitamin C also plays a role in collagen synthesis, which is essential for maintaining healthy skin, bones, and connective tissue. Vitamin C also helps to enhance iron absorption, which is important for preventing iron-deficiency anemia.

In conclusion, arugula microgreens are high in Vitamin C, which is essential for supporting a healthy immune system, promoting collagen synthesis, and enhancing iron absorption. 

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ingarden's arugula microgreens nutritional analysis

ingarden has conducted the most comprehensive analysis to date. Our analysis sheds light on the impressive health benefits of arugula microgreens, making them an excellent addition to any diet. Be sure to check out the complete nutritional breakdown below.

Arugula microgreens nutrient facts

Vivid green leaves encapsulate the earthy, crisp flavor. 

Contains plenty of ...

  • Manganese: for stress, energy and bones
  • Iron: for normal hemoglobin and red blood cell production
  • Folate: for mental function and immune system
  • Vitamin C: for immune and nervous systems and normal cognitive function
  • Magnesium: for electrolyte balance, energy, nerves, muscles, psyche

Arugula microgreens: a complete nutritional breakdown


The best of nature for your day

Show nutrients
Vitamins & nutrients per 100g microgreens (% of daily recommended dose)
daily recommended dose arugula
Vitamin B8 (Biotin) 30μg 5.15μg (17%)
Vitamin C 95mg 11mg (12%)
Vitamin E 12mg 0.33mg (3%)
Vitamin K1 60μg 17.2μg (29%)
Folate 300μg 57.4μg (19%)
Choline 400mg 17.3mg (4%)
Calcium 700mg 42mg (6%)
Iron 10mg 2.2mg (22%)
Magnesium 300mg 33mg (11%)
Manganese 2mg 0.74mg (37%)
Lutein 6mg 4.42mg (74%)

Key Findings

Compared to 100g raw supermarket arugula*, 100g organic arugula microgreens from ingarden contain:

  • 131% more manganese
  • 51% more iron
  • 24% more lutein
  • 13% more choline

*Data Source

daily recommended dose broccoli
Vitamin B8 (Biotin) 30μg 2.62μg (9%)
Vitamin C 95mg 24.1mg (25%)
Vitamin E 12mg 0.25mg (2%)
Vitamin K1 60μg 36.5μg (61%)
Folate 300μg 33.1μg (11%)
Choline 400mg 31.3mg (8%)
Calcium 700mg 65mg (9%)
Iron 10mg 0.73mg (7%)
Magnesium 300mg 45mg (15%)
Manganese 2mg 0.7mg (35%)
Lutein 6mg 1.98mg (33%)

Key Findings

Compared to 100g raw supermarket broccoli*, 100g organic broccoli microgreens from ingarden contain:

  • 255% more manganese
  • 166% more lutein
  • 114% more magnesium
  • 67% more choline
  • 41% more calcium

*Data Source

daily recommended dose kale
Vitamin B8 (Biotin) 30μg 1.89μg (6%)
Vitamin C 95mg 15.3mg (16%)
Vitamin E 12mg 0.08mg (1%)
Vitamin K1 60μg 9.11μg (15%)
Folate 300μg 33.8μg (11%)
Choline 400mg 18.5mg (5%)
Calcium 700mg 36mg (5%)
Iron 10mg 0.51mg (5%)
Magnesium 300mg 23mg (8%)
Manganese 2mg 0.6mg (30%)
Lutein 6mg 1.94mg (32%)

Key Findings

Compared to 100g raw supermarket kale*, 100g organic kale microgreens from ingarden contain:

  • 3600% more choline

*Data Source

daily recommended dose mustard
Vitamin B8 (Biotin) 30μg 7.24μg (24%)
Vitamin C 95mg 9.36mg (10%)
Vitamin E 12mg 0.204mg (2%)
Vitamin K1 60μg 11.2μg (19%)
Folate 300μg 33.1μg (11%)
Choline 400mg 60.8mg (15%)
Calcium 700mg 38mg (5%)
Iron 10mg 0.95mg (10%)
Magnesium 300mg 31mg (10%)
Manganese 2mg 0.44mg (22%)
Lutein 6mg 0.89mg (15%)

Key Findings

Compared to 100g prepared yellow mustard*, 100g organic mustard microgreens from ingarden contain:

  • 2240% more vitamin C
  • 673% more lutein
  • 373% more folate
  • 171% more choline

*Data Source

daily recommended dose radish
Vitamin B8 (Biotin) 30μg 2.88μg (10%)
Vitamin C 95mg 14.6mg (15%)
Vitamin E 12mg 0.58mg (5%)
Vitamin K1 60μg 61.4μg (102%)
Folate 300μg 39.6μg (13%)
Choline 400mg 20.9mg (5%)
Calcium 700mg 32mg (5%)
Iron 10mg 0.48mg (5%)
Magnesium 300mg 33mg (11%)
Manganese 2mg 0.47mg (24%)
Lutein 6mg 3mg (50%)

Key Findings

Compared to 100g raw supermarket radish*, 100g organic radish microgreens from ingarden contain:

  • 29900% more lutein
  • 5700% more vitamin E
  • 4623% more vitamin K1
  • 581% more manganese
  • 230% more magnesium
  • 222% more choline
  • 58% more folate
  • 41% more iron
  • 28% more calcium

*Data Source

daily recommended dose red cabbage
Vitamin B8 (Biotin) 30μg 4.79μg (16%)
Vitamin C 95mg 21.7mg (23%)
Vitamin E 12mg 1.32mg (11%)
Vitamin K1 60μg 15.9μg (27%)
Folate 300μg 55.8μg (19%)
Choline 400mg 53.1mg (13%)
Calcium 700mg 120mg (17%)
Iron 10mg 0.76mg (8%)
Magnesium 300mg 38mg (13%)
Manganese 2mg 0.37mg (19%)
Lutein 6mg 0.99mg (17%)

Key Findings

Compared to 100g raw supermarket red cabbage*, 100g organic red cabbage microgreens from ingarden contain:

  • 1100% more vitamin E
  • 287% more calcium
  • 219% more biotin
  • 211% more choline
  • 210% more folate
  • 204% more iron
  • 201% more lutein
  • 186% more magnesium
  • 20% more manganese

*Data Source

We weren't satisfied with traditional supplements, just disappointed.

So we found something better: Microgreens. This nutrient-rich alternative provides your body with the essential vitamins and minerals it needs and is organically grown without genetic modification or artificial flavors. Simply add them to any dish as a source of nutrients and flavor.

Mariana & Christian
Founders of ingarden

How to ingarden?

Grow completely in water. Harvest weekly.

Young woman setting up her ingarden and placing the seed pads in the tray.

1. Place three pads

Young woman watering her three seed pads in her mint ingarden.

2. Pour water

Young woman pressing the timer button of her ingarden and afterwards touching the full-grown microgreens.

3. Press the button

4. Set up in 2 minutes and harvested in 7 days!

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Are you interested in more scientific studies about microgreen health benefits?

From the moment I discovered the remarkable health benefits of microgreens in scientific research, I was utterly fascinated. The abundance of nutrients and life-giving properties packed into these tiny plants left me amazed. That's why my passion for growing microgreens at home was born. Our ingardens enable people to tap into the power of these remarkable little plants, experiencing the joy and satisfaction of growing their own fresh and nutritious food.

Frequently asked questions about arugula microgreens

Are arugula microgreens healthier than mature arugula?

Most microgreens have higher levels of vitamins and minerals than their mature counterparts. Arugula microgreens especially have higher levels of Vitamin K1, lutein and manganese among others.

This makes these tiny superfoodss a perfect food supplement for athletes, people with weakened immune systems or vegetarians and vegans.

What is the difference between microgreens and sprouts?

Many people think microgreens and sprouts are the same thing, but they are not. Of course they both have something in common, but there are also many differences.

Sprouts are seedlings from seeds that have not yet developed roots and have not yet completed photosynthesis. Sprouts, on the other hand, are plants that have already developed roots and are therefore larger than shoots.

Microgreens are small-leafed plantlets that are usually used as toppings for soups, salads or other dishes. They have a very intense flavor and often also a special color. While sprouts are often eaten at a very early germination time, microgreens have more time to grow and more time to develop nutrients and flavor. For this to succeed, microgreens need either soil or a corresponding mat of flow from which the nutrients can be drawn, as well as water and sunlight, of course. Microgreens are then harvested a little later after about 5-7 days and eaten without the root. The flavor of microgreens is much more intense than sprouts and the nutrient content is many times higher.

Can I use regular arugula seeds for microgreens?

It is advisable to use specific arugula microgreen seeds, as they germinate quicker and yield better results than regular arugula seeds.

ingarden's seeds come from the Region of Emilia Romagna in Italy as well as the Netherlands. ingarden seeds are strictly from trusted and certified organic growers, meaning our seeds are confirmed organic by accredited authorities who check that no artificial fertilizers, herbicides or pesticides are used.

Every batch of seeds is tested by laboratories for their microbiological safety according to HACCP standards. All seed batches are tested for germination rates guaranteed at 90%, as well as for their look and integrity. The seeds are only handled by certified organic manufacturers who avoid cross contamination and maintain the highest standards of hygiene.

How do you grow arugula microgreens?

Growing arugula microgreens is a simple and rewarding process that can be done in the comfort of your own home. Here are the steps to grow your own superfoods indoors:

  1. Choose a growing container: these healthy greens can be grown in a wide variety of containers, such as plastic trays, seedling flats, or even recycled plastic containers. Make sure the container is at least 2 inches deep and has drainage holes at the bottom. You could also use a hydroponic system like ingarden to avoid using soil and overwatering your plants. 
  2. Prepare the soil: fill the container with a sterile seed starting mix or potting soil. Moisten the soil by spraying it with water until it is damp but not soaking wet.
  3. Sow the seeds: scatter the arugula seeds evenly over the soil surface. You don't need to cover the seeds with soil, as they need light to germinate.
  4. Water the seeds: use a spray bottle to mist the seeds and soil gently. Be careful not to overwater, as this can cause the seeds to rot.
  5. Cover the container: place a clear plastic lid or plastic wrap over the container to create a humid environment that helps the seeds germinate. Remove the cover once the seeds have sprouted.
  6. Provide light: place the container in a bright area or under grow lights.
  7. Water regularly: keep the soil moist by misting it with water daily. Avoid overwatering, as this can lead to mold growth.
  8. Harvest: once the arugula microgreens are 1-3 inches tall, they are ready to harvest. Cut the stems just above the soil surface using scissors or a sharp knife.
Can you eat arugula microgreens?

Yes, you can eat arugula microgreens! In fact, they are a popular ingredient in saladssmoothieswraps, and other dishes. These microgreens are not only delicious but also highly nutritious, containing a range of vitamins, minerals, and antioxidants. However, it's important to note that while arugula microgreens are generally safe to eat, you should always wash them thoroughly before consuming them to remove any dirt, bacteria, or pesticides that may be present if they are store-bought. additionally, if you have any allergies or medical conditions, it's always a good idea to consult with a healthcare professional before adding new foods to your diet.

Be sure to check out our recipes for more inspiration.

The information provided on this site is for educational purposes only, and is not a substitute for professional medical advice. Always seek your physicians' or qualified nutritionists' advice before using any information to treat or prevent any medical condition.

Girl looking at microgreens which are growing in ingarden device man with grey hair cutting microgreens in his ingarden growing kit Little girl showing looking fascinated at her ingarden microgreens.