Arugula and hair: benefits, nutrients and precautions

Rocket (Eruca sativa) is a salad green rich in vitamin K, vitamin B9 (folate), calcium and antioxidants. It has its place in a varied diet, which your hair benefits from too. However, it doesn't make hair grow faster, and its high vitamin K content calls for caution for people on certain anticoagulants.

In this article, we take a look at what arugula contains, what it really provides and how to add it to your routine.

What is arugula?

Arugula is a plant from the crucifer family, like cabbage and broccoli. It's mainly grown in southern Europe: in Provence it's also called riquette, and in Italy, rucola. Its jagged leaves are prized in salads for their peppery taste, due to sulfur compounds called glucosinolates.

What does arugula contain?

Arugula is low in calories and rich in nutrients:

• Vitamin K: it contributes to normal blood clotting and the maintenance of normal bones. Arugula is one of the best vegetable sources of it.
• Vitamin B9 (folate): it contributes to normal blood formation and to the process of cell division.
• Calcium: arugula is one of the green vegetables that provide the most. It contributes to the maintenance of normal bones.
• Antioxidants: flavonoids and carotenoids, found in many green vegetables.

Is arugula good for hair?

Arugula is a good food for overall health, and therefore for the balance your hair needs. However, none of its nutrients carries an authorized health claim related to hair, and it does not make hair grow faster.

For hair, the nutrients whose role is officially recognized in Europe are biotin, zinc and selenium, which contribute to the maintenance of normal hair. Arugula is therefore mainly beneficial as part of a varied diet.

Arugula: what precautions?

Rocket is very rich in vitamin K. If you take a vitamin K antagonist anticoagulant, such as warfarin, your vitamin K intake should remain consistent: do not suddenly increase your intake of rocket or of a supplement containing it without talking to your doctor.

Apart from this case, rocket can be eaten without any problem as part of a balanced diet.

How to eat arugula?

Raw, in a salad, on a pizza straight out of the oven or as a pesto, rocket lends itself to many recipes. Eating it raw better preserves its folates, which are sensitive to heat. Pair it with sources of protein, such as eggs, fish or pulses, for a complete meal.

Arugula and dietary supplements

Rocket extract is also found in some hair supplements, often combined with other plants. As with all plants, its effects on hair are not the subject of an approved claim in Europe. If you are on anticoagulant treatment, ask your doctor's advice before taking it.

If you're looking for a supplement for your hair, our Hair Booster is taken as one tablet a day. It contains biotin and zinc, which contribute to the maintenance of normal hair, as well as vitamin B6, which contributes to normal cysteine synthesis. It's sugar-free, vegan and made in France. Do not exceed the daily dose stated on the label.

Textured hair: length is also retained through good habits

On wavy, curly, coily and afro-textured hair, what prevents you from gaining length is often breakage rather than growth. Detangling on wet hair, friction-free washing, loose hairstyles and heat protection matter as much as diet. We detail all these habits, texture by texture, in our article on textured hair growth.

Frequently asked questions about arugula and hair

Does arugula make hair grow?

No. Rocket is rich in nutrients that are useful to the body, but none of them carries a claim related to hair growth. It fits into a varied diet, which remains the foundation of healthy hair.

Can you eat arugula while taking anticoagulants?

Yes, but consistently. If you take a vitamin K antagonist anticoagulant, what matters is keeping your vitamin K intake stable from one day to the next. Talk to your doctor before changing your habits.

Is it better to eat arugula raw or cooked?

Preferably raw, or added at the end of cooking. The folates it contains are sensitive to heat.

In summary

Rocket is a salad leaf rich in vitamin K, folate, calcium and antioxidants. It has its place in a varied diet, with no direct effect on hair growth, and calls for caution if you take anticoagulants. To keep your length, focus on a balanced diet and habits suited to your texture.

To go further, read our article on field horsetail and our article on textured hair growth.

Estelle D.