Who would have thought this simple flower could be so nutritious! Dandelions contain many vitamins, minerals, and fiber — it also holds potential cancer-fighting and bone-strengthening properties.
Dandelion leaves are a nutrient-rich edible green commonly found in many parts of the world. They are often used in salads, teas, and various culinary dishes. Here are the nutrition facts and health benefits of dandelion leaves:
Nutrition Facts (Per 100 grams of raw dandelion greens):
Calories: Approximately 45
Carbohydrates: About 9.2 grams
Dietary Fiber: Roughly 3.5 grams
Protein: Approximately 2.7 grams
Fat: Minimal (less than 1 gram)
Vitamin A: Extremely high content, providing over 500% of the recommended daily intake.
Vitamin K: Rich source, supplying about 500% of the recommended daily intake.
Vitamin C: Approximately 58 milligrams, which is about 97% of the recommended daily intake.
Vitamin B6 (Pyridoxine): About 0.251 milligrams, which is around 12% of the recommended daily intake.
Folate: Roughly 27 micrograms, or about 7% of the recommended daily intake.
Minerals: Dandelion leaves are a good source of minerals such as calcium, potassium, and iron, with approximately 187 mg of calcium (19% of the recommended daily intake), 397 mg of potassium (11% of the recommended daily intake), and 3.1 mg of iron (17% of the recommended daily intake) per 100 grams.
Rich in Nutrients: Dandelion leaves are packed with essential vitamins and minerals, making them a nutrient-dense addition to your diet. They are particularly high in vitamins A, C, and K, which support various aspects of health, including immune function, skin health, and blood clotting.
Antioxidant Properties: Dandelion leaves contain antioxidants that help combat oxidative stress and protect cells from damage caused by free radicals. These antioxidants can contribute to overall health and may reduce the risk of chronic diseases.
Digestive Health: Dandelion leaves have been traditionally used to support digestion. They may act as a mild diuretic and can stimulate appetite. The dietary fiber in dandelion leaves can aid in regular bowel movements.
Liver Health: Some people use dandelion leaves to support liver health. They are believed to help detoxify the liver by promoting the flow of bile.
Anti-Inflammatory Effects: Dandelion leaves may have anti-inflammatory properties, which can be beneficial for conditions associated with inflammation, such as arthritis.
Weight Management: Dandelion leaves are low in calories and high in fiber, making them a good choice for those looking to manage their weight.
Bone Health: Dandelion leaves contain calcium and vitamin K, which are essential for maintaining healthy bones.
It's important to note that while dandelion leaves have many health benefits, they should be consumed from areas free of pesticides and other contaminants. If you are foraging for dandelion leaves in the wild, be sure to do so in areas that are not exposed to pollutants. Additionally, consult with a healthcare professional if you have specific health concerns or are considering dandelion leaves as part of your diet.
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About The Author:
Dr. Nikki LeToya White MSEd-TL, Ph.D. RHN is the founder, director, and full-time board-certified trauma-informed nutritionist, folk herbalist, and wellness consultant at Spiced Life Conversation Art Wellness Studio and Botanica. She created Spiced Life Conversation, LLC Art Wellness Studio, and Botanica to provide the Metro Atlanta area with counseling and coaching services where clients are carefully matched with the right program for healing abandonment and childhood emotional neglect trauma that cause codependency, emotional eating, financial stress, and imposter syndrome as it relates to the fear of success and being abandon. We help you begin your emotional healing journey with ease. Recently, we have expanded to include an online membership site so we now provide support to people living all over the world. All of our recovery coaches provide at least one evidence-based treatment to assist in your recovery. Dr. White is a big proponent of self-care and helping people live a fulfilling life! She has been in full remission with both codependency and emotional binge eating disorder since 2016. In living a life in recovery from sugar addiction. I love my low-sugar balanced lifestyle.
Dr. Nikki LeToya White