Dandelion Greens – Nutrition Packed and Medicinal Wonder Vegetable
This week’s bitter vegetable blog is focused on the heroic – yet often maligned as a pesky weed – Dandelion! The dandelion is, in reality, a true gift of Mother Nature to take care of us and protect us from our toxic environment. Fortunately, for us, the dandelion is an extremely common perennial herb that grows wild all over the world. It is useful and has been used globally as both a food and medicine for a thousand years.
There are so many good things to say about the dandelion that I almost don’t know where to begin. But, you’re here to learn, so I’ll dive right in and start first with some of its incredible nutritional benefits.
I’ll use 100 grams = 3 ½ ounces = 2 cups, chopped dandelion greens as the measured amount. You will receive 200% vitamin A, 60% vitamin C, 17% vitamin E, 13% B1 (thiamine), 15% B2 (riboflavin), 4% B3 (niacin), 13% B6, 7% B9 (folate), and a whopping 975% vitamin K! While most people are aware that vitamin K is important for blood clotting, not that many realize that vitamin K plays a vital role in bone metabolism and it has a positive effect on calcium balance. This makes vitamin K a critical component for combating osteoporosis.
Speaking of osteoporosis, dandelion greens don’t just offer up vitamin K. In those 2 cups, you’ll also receive 20% RDA of calcium and 10% of magnesium; both of which are necessary for bone health. If you want strong bones, dandelion greens are a smart choice!
But, is the dandelion finished there? Absolutely not, there’s more! It’s got 17% RDA of iron, 11% or 397mg of potassium – which, I’d like to point out, is more potassium than 100g of banana at only 370 mg. Finally, dandelion greens do contain 9% RDA of copper, 3% of zinc, and 17% of manganese. Wait – they even have 44mg of Omega-3, and 261mg of Omega-6 fatty acids.
And, oh, just one more thing, it’s a complete protein and provides 3 grams for 2 cups. I need to stop, but, it’s also high in dietary fiber, 3.5 grams or 14% RDA for 2 cups. Whew! Dandelion greens are a nutritional bonanza!
Ok, but, what about all the medicinal benefits that dandelions have to offer? I’m soo glad you asked that!
Personally, I view the dandelion as a powerful, protector. I find it quite fitting that the dandelion received its name in the 15th century from a surgeon named Wilhelm, who compared the leaves to the lion’s teeth using the Latin phrase ‘dens Leonis.’ The modern English name then evolved from a corruption of the French words for lion’s tooth – ‘dent de lion.’
When you see a dandelion, think of a knight in shining armor that will defend and protect your poor over-worked, stressed-out liver. It has been clinically proven to detoxify, protect, and heal the liver. It’s my number one vegetable choice for a liver detox program.
Chinese medicine identifies dandelion as benefiting the liver and stomach and uses it in herbal treatments for all liver diseases, including, hepatitis, liver cirrhosis, jaundice, inflammation of the liver, and gallbladder.
Dandelion is anti-inflammatory, a diuretic clears heat, and detoxifies the blood. Besides liver disease, it’s used to treat osteoporosis, diabetes, urinary disorders, acne, and other skin conditions, inflammatory conditions including asthma. Its bitter nature stimulates bile production and stomach acid making it an excellent digestive aid. It’s been used to treat constipation and indigestion. It’s used to help lower cholesterol, make the blood more alkaline, and to lose weight.
Its high vitamin A content, especially in lutein and zeaxanthin, makes it extremely beneficial for the eyes and has been used for cataracts and macular degeneration.
The entire dandelion plant is edible – the leaves, flowers, and roots. The leaves are eaten raw – in salads and smoothies, or cooked – steamed, in soups, or stir-fry. You can also boil water and throw in some leaves to make tea. You can steam or stir-fry the flowers and roots. The roots are even roasted to make a passable coffee substitute.
**One note of caution applies if you have a bile duct obstruction, as dandelions promote bile production.
I hope you enjoyed this short primer on the benefits of the amazing dandelion!
If you found this blog helpful, have a question, or want to comment, please do so. Feedback is always welcome and appreciated; we’re all in the health game together! If you’d like to get an herbal boost in balancing your blood sugar, I do carry and recommend an effective formula called Equilibrium.
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I hope you have found this information helpful.
With love,
Holly