Dandelion is a weed but has been used in traditional medicine for centuries. Dandelion leaves, roots, and flowers are used as a natural remedy to aid in blood sugar management, promote liver and heart health, and more. who know to eat.
American nutritionist, Nancy Geib, said: “Dandelion is an herb with many health and nutritional benefits.”
Here’s why you should add dandelions to your diet.
Nutritional benefits of dandelion
Dandelion contains a lot of vitamins and minerals. Dietitian Geib says: “Dandelion is probably the most nutrient-dense green vegetable. The nutrients in dandelions far exceed that of kale or spinach.”
From the root to the flower, dandelion has high nutritional value with many vitamins, minerals and fiber.
According to the Food Data Center of the United States Department of Agriculture, dandelion greens can be eaten cooked or raw with high amounts of vitamins A, C, K, E, B9 and small amounts of other B vitamins.
Plus, dandelion greens provide significant amounts of iron, calcium, magnesium, and potassium.
According to a study by Belgian scientists, the roots of the dandelion plant are rich in the carbohydrate inulin, a type of soluble fiber found in plants that helps support the growth of good bacteria in the digestive tract. Dandelion root is often dried to make tea.
Dandelion flowers can make many delicious dishes. Illustration.
Health benefits of dandelion
Besides nutritional benefits, dandelion also contains compounds that may help prevent health problems.
1. Provides Antioxidants
Nutritionist Geib says dandelion contains several different types of antioxidants in both the roots, leaves and flowers. Antioxidants protect the body against free radicals – harmful molecules that can damage the body’s cells and cause disease and aging.
2. Reduce inflammation
Chronic inflammation leads to serious health problems, including cancer and heart disease. One of the best ways to stay healthy is to eat anti-inflammatory foods.
Laboratory studies show that compounds in dandelion may reduce symptoms of inflammation. Therefore, adding dandelion to meals will have health benefits.
3. Blood pressure management
Dandelion is rich in potassium, a diuretic. Dandelion has long been used in traditional medicine for this effect to detoxify several organs in the body.
In Western medicine, diuretics are used to remove excess fluid in the body, thereby helping to lower blood pressure levels.
Stir-fried dandelion greens. Illustration.
4. Blood sugar control
Dandelion has been used around the world as a natural way to control type 2 diabetes.
Scientists are still investigating this effect of dandelion on humans, but animal studies suggest that compounds in dandelion may help lower blood sugar in people with diabetes.
5. Lower cholesterol
Lowering cholesterol is an important step in reducing your risk of heart disease. Animal studies have found that dandelion root and leaf extracts can naturally lower cholesterol levels.
In one test-tube study, dandelion root and leaf extracts reduced the accumulation of triglycerides in fat cells.
Similarly, a 4-week animal study showed that taking dandelion leaf extract significantly reduced total cholesterol and triglyceride levels.
Dandelion tea. Illustration.
6. Cancer Prevention
Perhaps one of the most intriguing health benefits of dandelion is its ability to stop the growth of cancer cells in many different organs of the body.
A 4-week study in rats showed that taking dandelion root extract was able to stop the growth and spread of breast cancer cells.
Other test-tube studies have found that dandelion root extract can slow the growth of cancer cells in liver, colon, and stomach tissue.
These findings are encouraging, but human studies are still needed.
How to eat dandelion
“The great thing about the dandelion plant is that every part of the plant is edible,” says nutritionist Geib. Accordingly, the female expert shared some ways to use parts of dandelion as follows:
1. Dandelion leaves
Dandelion leaves have a bitter, slightly spicy taste. You can add fresh dandelion leaves to salads.
To remove the bitter taste, you can boil the dandelion leaves briefly, soak in cold water for 10-15 minutes and then sauté or mix with olive oil, onion or garlic.
Dandelion Salad. Illustration.
2. Dandelion flower
You can add dandelion flowers to salads or make tea. You can also dry dandelion flowers to use gradually or brew wine, soak in vinegar.
3. Dandelion Root
Dried dandelion root can be used to make tea.
Dosage of dandelion
There are currently no detailed dosage guidelines for dandelion as there are limited human studies on the plant. However, according to available data from scientists from the Department of Endocrinology and Internal Medicine, Aarhus University Hospital, Denmark, the possible dose of dandelion is:
– Fresh leaves: 4 – 10g/day.
– Dried leaves: 4 – 10g/day.
– Fresh leaf juice: 2 teaspoons (10ml)/day, divided into 2 uses.
– Fresh roots: 2 – 8g/day.
– Dry powder: 250 – 1,000mg/day, divided into 4 uses.
If you are taking certain medications such as blood thinners, antibiotics, diuretics, heart or blood pressure medications, you should consult your doctor before using dandelion.
(Source: Healthline, Cleveland Clinic)
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