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Learn why this leafy green should have a place on runners’ plates.

By now you’ve probably heard about the benefits of kale and spinach, but there is another green that is equally deserving of a place on your plate at each meal—that is, arugula.

This peppery leafy green is perfect for supporting runners workouts. “Similar to kale, arugula is a cruciferous vegetable. Brussels sprouts, broccoli, and cauliflower are also part of this family, and adding veggies like leafy greens, provide the body with a variety of vitamins, phytochemicals, and antioxidants that can support an athlete in their recovery process,” says Yasi Ansari, M.S., R.D.N., C.S.S.D., a registered sports dietitian, based in Los Angeles.

Here’s a breakdown on how exactly arugula supports your recovery, plus other benefits you gain from eating more of it.

Ansari says one cup of this green offers a high source of vitamin K (about 20 percent of the daily recommended value), which is essential for blood clotting and plays a role in supporting bone metabolism. “Consuming enough vitamin K is associated with strong bone health, as there are vitamin K-dependent proteins that play a role in the formation and metabolism of bone,” she adds.

Research also supports this idea that leafy greens promote bone health—something all runners need to keep clocking miles.

One cup of arugula will provide a good amount of calcium, vitamin A, vitamin C, and potassium. Ansari says vitamin A supports vision health and offers antioxidant properties, while vitamin C supports your immune system and helps with collagen production.

Antioxidants are particularly important for runners. Because intense or long exercise can produce disease-causing free radicals within the body, runners need antioxidants to help keep these free radicals in check, Ansari says.

Ansari also reminds runners, as great as exercise is for your health, high-intensity training can cause the body stress, and while the body is well-equipped to adapt to different training loads, foods that offer antioxidants aid in the recovery processes. As a runner, you want foods that work for you and support your training—and arugula is one of them.

Potassium, an important electrolyte, helps with critical bodily functions, such as blood pressure regulation and heart health. “Potassium, sodium, and chloride work together to help regulate fluid balance,” Ansari says. “An athlete with a higher sweat rate may require more potassium and sodium from foods.” So it might be smart to add some arugula to your plate postrun so you replenish those electrolytes lost.

“The benefits of arugula for runners is mostly because of micronutrients, antioxidants and phytochemical properties,” Ansari says. Equally important to antioxidant, arugula provides phytochemicals and glucosinolates.

Glucosinolates are sulfur-containing substances, which the body breaks down into compounds that help reduce cancer risk and provide protective health properties, she adds.

Beets might get all the nitrate glory, but arugula also contains this compound. In fact, one study reports that arugula has the highest nitrate content compared to other leafy greens. Although more research is needed, Ansari says, “Nitrates in leafy greens can potentially help lower blood pressure and improve athletic performance by increasing blood flow and enhancing exercise tolerance.” So, not only do you reap benefits of arugula for postrun recovery, but you may also gain some advantages in your performance.

In essence, rewarding your body with antioxidant-rich foods like arugula, will benefit you in the long run. But, you’ll want to combine this green with enough proteins, whole grains, and healthy fats to meet all of your energy needs.

Here are a few of Ansari’s favorite ways to spice up your plate with arugula: