Nutrition Benefits of Dandelions

Dandelions have been the scourge of lawns, and many of us spend a lot of time getting rid of this weed. However, did you know that dandelions are a rich source of vitamins, minerals and fiber? According to the United States Department of Agriculture, this weed has more iron than spinach, more cancer-fighting beta-carotene than carrots and broccoli, and is an excellent source of Vitamin C.

For centuries, the dandelion has been cultivated for medicinal purposes. The scientific name is taraxacum from the Greek taraxos, meaning "disorder" and akos, meaning "remedy." Its name refers to its ability to treat many disorders. The more common name, dandelion, derives from the French dent-de-lion, meaning "tooth of the lion," which refers to the dandelion's characteristic pointed leaves.

The medicinal uses of dandelions can be traced back to tenth-century Arabia. A Dr. Avicenna used it to treat liver disorders as well as menstrual problems. Anglo-Saxon and Norman tribes ate parts of the dandelion to control scurvy, a deficiency in Vitamin C. The colonists brought the dandelion to America, using it as a salad green and also grinding the root to make coffee. They introduced it to the Native Americans who discovered the dandelion's therapeutic properties. Its application helped many colonists survive the frontier.

In 1931 A Modern Herbal, the first known encyclopedia of herbs was published. Its author, Maud Grieve, wrote that the coffee was "almost indistinguishable from real coffee." As well as medicinal applications, she included a recipe for dandelion "stout," which is similar to recipes for dandelion wine. Basically you fill a container with three to four quarts of freshly picked buds and cover them with a gallon of boiling water. Cover and let the mixture stand for a few days and stir it occasionally. Then strain the mixture and add water to cover it. Bring it to a boil. Add 3 ½ pounds of sugar, lemons, oranges and ginger and boil it for an hour. After it is strained again, yeast is added so it can ferment. After about two months, it is ready for bottling.

The dandelion is still stigmatized as a weed, though it is more nutritious than other foods we naturally associate with good health. The USDA website says a cup of raw greens has only twenty-five calories and has 1.9 grams of dietary fiber and 103 mg of calcium. Its high potassium content makes it an excellent natural diuretic. Chemical diuretics tend to deplete the body of potassium and electrolytes, but because of the high potassium content in dandelion, the body will not experience any side effects from potassium loss. It also aids in the relief of premenstrual symptoms like fluid retention.

Dandelion has been used as a treatment for liver diseases such as hepatitis, cirrhosis and jaundice. It works by enhancing the flow of bile from the liver to the gallbladder. In response, the gallbladder contracts and releases bile, thereby helping to detoxify the body.

Spinach is usually the first iron-rich food that comes to mind for the treatment on anemia. Dandelions actually have more iron. A cup of raw greens contain 1.7 mg compared to spinach's 1 mg.

Dandelion is also used as a weight-loss aide. It speeds up fat metabolism and reduces water weight. It regulates the fluctuation of blood sugars that can lead to binge eating, the bane of dieters. If you are constipated, it works as a laxative, and it will not upset your electrolyte balance.

The milky juice in the stem has astringent qualities, so it can be used to dry up blisters or clear up acne. Other uses for it include wart and age spot removal.

Like any treatment, whether natural or pharmaceutical, dandelions do have contraindications. Do not use it in any form if you have allergies to daisies or chamomile. If you have a history of gallstones, dandelion's effect on bile release can cause undo pressure. If you are taking antibiotics, consuming dandelion can lessen their effectiveness. Because of its effects on blood sugars, diabetics should use caution. When in doubt, consult your doctor.

Dandelion comes in various forms. Dandelion roots are available freeze-dried, in capsules, liquid extracts and teas. Dandelion greens are available at health food stores as well as at traditional markets. Commercially grown greens tend to be less bitter. If you are so inclined, you can harvest your own. The best time to pick them is early spring, when the plant is most tender and less bitter. Do not pick them where any pesticides are used.

You can store dandelion greens the way you would store any salad greens. They usually last three to five days in the refrigerator. Wash them thoroughly before you use them. The smaller, paler leaves are best for salads, as they are less bitter. Conversely, the larger, darker ones are better for cooking. Whichever way you use the greens, the thick center rib should be removed, as it is touch and bitter. Like lettuce, tear the leaves instead of chopping. The flowers are edible, but they can be bitter. They are best for teas. To cut the bitterness, flavor your tea with sugar or ginger. The root can be peeled and sliced, then sautéed or boiled.

Dandelion greens can be used in any recipe that calls for spinach. They can be sautéed, steamed or eaten raw. Mark Bittman in How to Cook Everything recommends tossing a bowl of fresh greens with a warm dressing made with bacon, shallots, red wine vinegar and Dijon mustard. Serve it immediately and enjoy!

Sources:

United States Department of Agriculture http://www.usda.gov

Maud Grieve, A Modern Herbal (New York: Dover Publications, Inc. 1931)

Mark Bittman, How to Cook Everything (New York: Macmillan Publishing 1998)