Growing up, my non-Greek friends would chuckle at my older Greek relatives collecting dandelions or “horta” or “radikia” in Greek on our Wisconsin farm. I’m looking at you Aunt Des and Nona Sophia! 👀 Although many think of dandelions as just pesky weeds, they also have a rich history of health promoting benefits and have been used widely throughout many regions of the world for centuries.
Dandelion, or Taraxacum officinale , is a plant that belongs to the daisy family. From root to leaves to flower, dandelions are loaded with vitamins (A,C, E and K, and B vitamins), minerals (calcium, magnesium, potassium and iron) and fiber. Dandelions have been credited with some pretty impressive health benefits including: immune boosting, cholesterol reduction, cancer prevention and bone health.
The health benefits of dandelion result from it’s nutrients and antioxidants, as well as its diuretic and microbe-fighting properties.
How Dandelion May Help Promote Health
- Supports Digestion. Rich in the prebiotic soluble fibers pectin and inulin, dandelion root supports the balance of beneficial bacterial in the intestinal tract. It can help constipation by acting as a mild laxative, and can aid in the release of stomach acid and bile to improve digestion.
- Promote Liver Health and Detoxification. Dandelion’s anti-inflammatory and antioxidant properties have been shown to prevent liver damage. Dandelion is thought to protect the liver by aiding in detoxification, improving bile flow, reducing fat deposits and balancing electrolytes.
- Decrease Growth of Cancer Cells. Studies have been promising regarding dandelions role in inhibiting cancer cell growth. Dandelion root in particular has shown it’s ability to induce apoptosis or programmed cell death in cancer cells. Also loaded with phytonutrients and antioxidants, these powerful compounds promote healthy cellular aging.
- Builds Immunity. Research suggests that the antimicrobial and antiviral properties could help boost immunity and fight infection. Some of the active compounds have been found to reduce the ability of viruses to replicate and fight harmful bacteria and fungi.
- Better Blood Sugar Control. Studies have shown that dandelion helps blood sugar and insulin levels. Dandelions may aid blood glucose control by stimulating the production of insulin and working as a diuretic to remove excess sugar from the body through urination.
- Boosts Antioxidants. Antioxidant rich phenolic compounds are found throughout the entire dandelion plant. Antioxidants play an important role in healthy cellular aging. Along with vitamins C and A, these compounds help protect your cells and DNA from damage from free radicals and oxidative stress linked to many chronic conditions.
- Soothes Inflammation. Studies have shown the dandelion to block production of multiple inflammatory markers in immune cells and reduce inflammation throughout the body. This can reduce swelling and provide pain relief.
- Skin Health. Some research has indicated that dandelion may benefit skin health by reducing inflammation, increasing hydration, boosting collagen and generating new skin cells. All of this would provide more vibrant skin from the inside out.
How to Incorporate Dandelions into Your Diet
With it’s many health promoting properties, consider incorporating these nutrient dense greens into your diet.* These highly nutritious plants can be eaten cooked or raw. If you are going to pick your own dandelions, make sure to find a pesticide free area. You also can easily grow your own dandelions, as we all know how quickly they grow and spread. Fortunately, they are also available with other greens in produce departments.
Preparing
- To cut down on the bitter flavor, first blanch greens in a pot of boiling water. You may also skip this step. Add greens into a pot of salted boiling water and cook until bright green, approximately one minute. Drain and rinse well with cold water. Remove excess water by placing between two paper towels to dry.
- Heat oil in a skillet over medium-high heat. Add garlic to taste and cook until it starts to brown. Add the greens and saute until tender and heated through, 1 to 3 minutes. Season with salt and a squeeze of lemon and serve. Enjoy!
Dandelion Teas and Beverages
There are other delicious ways to incorporate dandelions into your diet. One of my favorite ways is through Dandy Blend, an instant herbal beverage with dandelion. It has a rich coffee flavor, but is caffeine free, and can be mixed with cold or hot water. You can also make mochas and other coffee beverage alternatives with it. You can find it here
*While dandelion is generally regarded as safe in food. People with allergies to ragweed and related plants may also be allergic to dandelion and those on blood thinners should check with their doctors as dandelions have vitamin. If you have allergies, are pregnant, nursing or taking prescription medication, be sure to check with your healthcare provider before taking dandelion.
