Dandelion leaf benefits have a lot. Dandelion leaf is known to reduce stress on the liver and support its ability to produce bile. They also help your liver filter potentially harmful chemicals out of your food. Dandelion is also a good source of Vitamin C, one of the most helpful vitamins for the immune system. Here we are going to discuss the benefits of dandelion leaf.
55g Dandelion Leaf Nutrition
Dandelion leaves are excellent sources of calcium, fiber, iron, numerous vitamins, niacin, phosphorous, riboflavin, potassium, zinc, copper, and manganese. In addition, they are credited for improving liver function, reducing bloating and PMS symptoms, and creating healthy skin.
- Calories: 25
- Fat: 0.4g
- Sodium: 42mg
- Carbohydrates: 5.1g
- Fiber: 1.9g
- Sugars: 0.4g
- Protein: 1.5g
- Vitamin K: 428.1mcg
- Iron: 1.7mg
- Vitamin A: 279.4mcg
Fresh dandelion leaf provides just 5 grams of carbohydrate per cup, with about 2 grams of fiber. They’re naturally very low in sugar.
Dandelion leaves are not a significant source of fat on their own, but fat may be added during preparation.
A cup of fresh dandelion leaf has 1.5 grams of protein. Like most plants, dandelion greens don’t provide all of the body’s essential amino acids, so it’s important to consume a variety of protein foods to meet your dietary needs.
Vitamins and Minerals
Dandelion leaves are high in vitamins A, C, E, and K and also provide the mineral calcium. They also provide some potassium, iron, folate, and magnesium. The type of iron in dandelion leaf is non-heme, making it less absorbable, but it is still a wise choice for non-meat eaters to acquire enough of the mineral.
Dandelion leaves are exceptional for the amount of vitamin K they provide. One cup contains 357% of your daily recommended amount based on a 2,000 calorie per day diet. Vitamin K plays a role in preventing osteoporosis and coronary heart disease.
One cup of raw dandelion greens (55g) provides 25 calories, making it a very low-calorie food. Approximately 69% of the calories come from carbs, 20% from protein, and 11% from fat.
Dandelion Leaf Benefits
Promotes and Stimulates Digestion
Dandelion leaves act as a mild laxative that promotes digestion, stimulates appetite, and balances the natural and beneficial bacteria in the intestines. It can increase the release of stomach acid and bile to aid digestion, especially of fats.
Prevents Water Retention in the Kidneys
This weed-like superfood is a natural diuretic, which helps the kidneys clear out waste, salt, and excess water by increasing urine production and frequency of urination.
In a study conducted in 2009, high-quality fresh dandelion leaf hydroethanolic extract was given to volunteer subjects. Results showed that the urine output and frequency increased in the two out of three instances dandelion extract was ingested.
Detoxifies the Liver
Dandelion leaves have been shown to improve hepatic function by detoxifying the liver and reestablishing hydration and electrolyte balance. It also increases the production and release of bile.
A laboratory study on mice showed this medicinal plant’s ability to slow down the progress of carbon tetrachloride-induced liver fibrosis or scarring.
Boosts Antioxidant Activity
Every part of the dandelion plant is rich in antioxidants, which prevent free radicals from damaging cells and DNA, slowing down the aging process in our cells. It is rich in vitamin C and vitamin A as beta-carotene and increases the liver’s production of superoxide dismutase.
Has Been Used In Cancer Research
The ability to combat cancer is not a claim made lightly, but dandelion seems to show promise in study after study after study. Dandelion may slow cancer’s growth and prevent it from spreading.
The leaves are especially rich in antioxidants and phytonutrients which combat cancer. Dandelion root extract, on the same note, has shown its ability to induce apoptosis or cell death in prostate and pancreatic cells.
Helps Regulate Blood Sugar Levels
Recent animal studies show dandelion leaves help regulate blood sugar and insulin levels. Most of this is done through its ability to control lipid levels and stimulate the pancreatic cells to produce more insulin when needed.
Aids in the Management of High Blood Pressure
As a natural diuretic, dandelion increases urination which then lowers blood pressure. The fiber and potassium in dandelion also help regulate blood pressure.
Reduces Cholesterol Levels
Animal studies have shown how dandelion leaves lowers and control cholesterol levels while improving cholesterol ratios by raising HDL.
Protects the Gallbladder
Dandelion leaves increase bile production and reduce inflammation to help with gallbladder problems and blockages.
Fights Inflammation with Its Antioxidant Properties
Dandelion leaves contain essential fatty acids, antioxidants, and phytonutrients that all reduce inflammation throughout the body. These can relieve pain and swelling.
Boosts the Immune System
Studies also show dandelion leaves boost immune function and fight off microbes and fungi.
Supplements and Dosage
Dandelion leaves are sometimes present in salads, but they are not widely available in all areas. Picking dandelions in a backyard is unsafe due to the potential presence of pesticides or animal excrement.
However, it is possible to obtain dandelion supplements or teas and coffees infused with dandelion root. The United States Food and Drug Administration (FDA) has recognized dandelion as generally being safe to include in food products.
Data on safe doses of dandelion supplements are limited. Similar to other supplements, its potency and effectiveness can vary widely between manufacturers.
Dandelion supplements can cause allergic reactions in some people. People should not use dandelion supplements if they are sensitive to dandelions or certain other plants, such as ragweed, daisies, chrysanthemums, or marigolds.
People trying supplements should follow instructions on the bottle for recommended doses and always speak to a doctor before taking them.