The dandelion is a plant native to Europe that is also found in North America. In Canada, dandelions grow wild but are also commercially cultivated. It is sometimes used as a diuretic (See theGamma Force Dandelion Extract) and for various conditions, such as gastrointestinal symptoms and infections. However, research on the health effects of dandelion is limited and there is no evidence to support the use of dandelion for any health problem. Despite this, dandelion remains an interesting food to include in your diet.
Prebiotics
Dandelion contains prebiotics. Prebiotics are carbohydrates that the body cannot digest and that feed probiotics, the good bacteria present in the gut. Consuming prebiotics helps the multiplication and maintenance of probiotics in the gut. There are different types of prebiotics, including fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS). Prebiotics are naturally found in many foods, including dandelion roots which contain inulin, a type of FOS. (see the article: Microbiota Health and Prebiotics/Probiotics)
Vitamin E
Dandelion also contains vitamin E. Vitamin E is an antioxidant that can help maintain a healthy immune system and contribute to protecting against chronic diseases (e.g., cardiovascular diseases and cancer). The main sources of vitamin E are fatty foods such as seeds, nuts, and vegetable oils. However, it is also found in some dark green leafy vegetables, such as dandelion. Indeed, one cup (250 mL) of chopped raw dandelion leaves provides 2 mg of vitamin E, about 13% of an adult’s daily needs. (See the article: Vitamin E)
Dandelion in Cooking
Dandelion is a dark green leafy vegetable, like spinach and Swiss chard. Its green leaves with a slightly bitter taste can be eaten raw or cooked when young. However, it is better to cook the older leaves. Let’s see how to use dandelion in cooking.
- In salads, soups, pasta, or eggs
- As a substitute for other dark green leafy vegetables, such as kale, Swiss chard, and spinach
- In herbal teas
- Finally, roasted dandelion roots are sometimes used as a coffee substitute, similar to chicory roots.
References
- https://www.nccih.nih.gov/health/dandelion
- https://www.unlockfood.ca/fr/Articles/Cuisine/preparation-des-aliments/Tout-a-propos-de-legumes-verts-a-feuilles-sombres.aspx
- https://www.unlockfood.ca/fr/Articles/Elements-nutritifs-(vitamines-et-mineraux)/Ce-que-vous-devez-savoir-au-sujet-de-la-vitamine-E.aspx
- https://www.unlockfood.ca/fr/Articles/Aliments-probiotiques/prebiotiques/Les-prebiotiques.aspx
- Canadian Nutrient File