Arugula is a peppery leafy green rich in folate, iron, and calcium, making it a nutrient-dense addition to salads and cooked dishes during pregnancy. Its bold flavor pairs well with a variety of meals.
Why it's good in pregnancy
Arugula provides folate, which supports your baby's neural tube development, along with iron and calcium to support your blood volume and your baby's bones. Its vitamin C content helps with iron absorption, and its fiber supports healthy digestion throughout pregnancy.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
IronSupports increased blood volume and helps prevent pregnancy fatigue.
CalciumSupports your baby's developing bones and teeth.
Vitamin CSupports immune health and helps improve iron absorption.
FiberSupports healthy digestion during pregnancy.
Serving ideas
Toss into a fresh salad with other vegetables
Add to sandwiches or wraps
Wilt into a warm pasta dish
Blend into a pesto sauce
Top a cooked pizza with fresh arugula
Safety
Wash thoroughly before use.
Wash arugula thoroughly under running water, separating the leaves to remove any trapped soil or debris, even if labeled pre-washed. Store it in the refrigerator crisper drawer and use within a few days for best freshness. Dry the leaves well after washing to prevent sogginess, and check for any wilted or discolored leaves before eating. Use a clean salad spinner or towel that hasn't touched raw meat or other contaminants.
Common questions
Is arugula safe to eat raw during pregnancy?Yes, as long as it's washed thoroughly, raw arugula is safe to eat during pregnancy.
Does arugula help with iron absorption?Yes, its vitamin C content can help your body absorb iron more effectively from the same meal.
How should I wash arugula to make it safe?Rinse the leaves individually under running water and dry them well to remove any soil or residue.
Did you know?
Arugula's peppery flavor comes from natural compounds also found in mustard and horseradish.
It's part of the same plant family as broccoli and kale.
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