The dandelion is a plant native to Europe that is also found in North America. In Canada, dandelions grow wild, but they are also commercially cultivated. It is sometimes used as a diuretic (See theDandelion Extract from Gamma Force) and for various conditions, such as gastrointestinal symptoms and infections. However, research on the effects of dandelion on health is limited, and there is no evidence to support the use of dandelion for any health issue. Despite this, dandelion remains an interesting food to include in your diet.
Prebiotics
The 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: The health of the microbiota 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 leafy green vegetables, such as dandelion. Indeed, one cup (250 mL) of chopped raw dandelion leaves provides 2 mg of vitamin E, which is about 13% of an adult's daily needs. (See the article: Vitamin E)
Dandelion in cooking
The dandelion is a green leafy vegetable with dark leaves, like spinach and Swiss chard. Its green leaves, which have a slightly bitter taste, can be eaten raw or cooked when young. However, it is better to cook the older leaves. Let's explore how to use dandelion in cooking.
- In salads, soups, pasta, or eggs
- As a substitute for other dark leafy green vegetables, such as kale, Swiss chard, and spinach
- In herbal teas
- Finally, roasted dandelion roots are sometimes used as a coffee substitute, just like chicory roots.
References
- https://www.nccih.nih.gov/health/dandelion
- https://www.unlockfood.ca/en/Articles/Cooking/Food-Preparation/All-About-Dark-Green-Leafy-Vegetables.aspx
- https://www.unlockfood.ca/en/Articles/Nutrients-(Vitamins-and-Minerals)/What-You-Need-to-Know-About-Vitamin-E.aspx
- https://www.unlockfood.ca/en/Articles/Probiotic-Foods/prebiotics/Prebiotics.aspx
- Canadian Nutrient File