Introduction:
Dandelion greens are misinterpreted as just weeds that may lack nutrition, but dandelion has various health benefits. The leaves, stem, roots, and flowers of dandelion plant are used for various medicinal purposes. They are rich in antioxidants and are proven to lower blood sugar. However, it has its own benefits and limitations. This article describes about the nutritional content, the advantages, storage, and the best form of culinary use of dandelion greens.
What Is the Role of Dandelion Leaves in Traditional Medicine?
Dandelion leaves are considered by many people as just a garden or backyard weed. Even though they are weeds, they are known to be potent green leafy herbs that have a traditional history of usage. In ayurvedic medicine, dandelion also referred to as the Taraxacum a nutritious herb. The combination of the dandelion root and the leaf has been used as an excellent alternative herbal substitute for another herb called the Punarnava (a herb known for hepatoprotective and kidney protective properties).
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Dandelion greens have been known for their use in treating both urinary and hepatic disorders.
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Extracts of the dried leaves of dandelions are used in traditional medicine for treating both gastrointestinal and hepatic issues.
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The plant itself is valued both as a laxative and a diuretic.
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Several research studies have highlighted the hepatoprotective properties of the dandelion herb.
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However, it is important to consult a healthcare provider, or a nutritionist, before including dandelions in the diet.
What Is the Nutritional Content of Dandelion Greens?
Dandelion greens are rich sources comprising vitamin A, iron, and calcium. The following nutrition information is provided by the USDA (United States department of agriculture) for dandelion greens of one cup (raw) or 55 grams (g) of greens:
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Carbohydrates: 5.1 g.
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Fiber: 1.9 g.
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Sugars: 0.4 g.
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Protein: 1.5 g.
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Vitamin K: 428.1 mcg (micrograms).
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Fat: 0.4 g.
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Sodium: 116 mg.
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Iron: 1.7 mg.
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Vitamin A: 279 mcg.
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Calories: 25.
Dandelion greens are rich in vitamins A, C, E, and K. Additionally they are an excellent source of calcium. They also provide trace amounts of potassium, iron, folate, magnesium, etc. The interesting fact about the type of iron content in dandelion greens is that it is non-heme which makes them less absorbable in the body. However, it is still a good choice of iron for vegans to acquire enough amounts of iron.
What Are the Benefits of Dandelion Greens?
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Anti-Diabetic: Dandelion roots are known for possessing several bioactive compounds that are effective against the symptoms of patients suffering from type 2 diabetes. Dandelions are also rich in insulin fiber which plays an essential role in stabilizing blood sugars in the human body. They additionally comprise a compound chlorogenic acid that increases the uptake and sensitivity to insulin.
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Immune Boosting and Cardioprotective: Apart from dandelion's antioxidant and anti-inflammatory properties they are immune boosting, and studies also show that these leaves may have cardioprotective properties.
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Skin Repair and Wound Healing: Dandelion greens are a rich source of vitamin C and vitamin K and can help in blood clotting, promoting wound healing, and skin repair. According to various nutrition experts, almost the entire part of the dandelion plant is edible and it is believed to boost systemic immunity in healthy individuals because of the loaded micronutrients.
Who Is Likely to Get a Dandelion Allergy?
Some individuals are allergic or sensitive to food from the members of the Compositae family like artichokes, chamomile, or ragweed and these individuals are prone to get dandelion allergies. Individuals who are experiencing allergic symptoms like stomach discomfort, diarrhea, heartburn, etc, are advised to immediately report the symptoms to a healthcare provider for a full evaluation.
What Are the Contraindications of Dandelion Leaves?
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Dandelion leaves are known for their diuretic effects, hence it can potentially interfere with individuals who are on lithium or water pills.
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Individuals who are on diabetic medications, immunosuppressive medications, or cytochrome P450 substrate drugs should definitely consult their healthcare provider, before including dandelion leaves in their diet.
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Dandelion leaves are also not suitable for individuals who follow the low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet. This diet is particularly recommended for individuals suffering from irritable bowel syndrome (IBS) (a common disorder that affects the gastrointestinal system) and Crohn's disease (a chronic inflammatory bowel disease).
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Dandelion leaves may be contraindicated because of their content of inulin (a type of pre-biotic). Inulin being a fructooligosaccharide is capable of causing flare-ups and aggravating digestive issues in individuals who are sensitive to high FODMAPS.
How Are They Stored?
Dandelion leaves can be found easily in farmer's markets, food stores, health stores, and mostly organic markets. It is advised to get leaves that are fresh and bright colored and without any blemishes. Dandelion roots and blooms are more beneficial in their young and tender form and are available in the early spring season.
It is always advisable to consume dandelion greens that are available commercially and not the leaves that are grown in the backyard or any public spaces. It is recommended to properly clean them and look for bugs that might be stuck to the leaves. It is necessary to clean the dandelion leaves under running water before use. They can be stored in the refrigerator, but it is advisable to use them within three to five days. It is best to discard the greens that may show visible signs of decay.
Fresh, young dandelion greens are most often added to salads in various global cuisines. Dandelion blooms can be boiled, and cooked in fritters and they can be pickled as well. Dandelions are also used in wine or jelly preparations commercially.
Conclusion:
Dandelion greens are low-calorie salad additions or can be cooked as a highly nutritious and fibrous herb. It is loaded with vitamin K, calcium, vitamin E, iron, vitamin C, and all essential nutrients that can boost immunity and health. However, it is best to consult a nutritionist or a healthcare provider before including them in the regular diet.
