Dandelion (Taraxacum officinale) is the unassuming powerhouse of herbal medicine. Often mischaracterized as a weed, dandelion (the leaf in particular) is packed with benefical nutrients that allow it to make substantial, positive contributions toward supporting good health. In traditional Chinese medicine, dandelion is used to encourage liver health, nourish bones and joints, and support attributes that might surprise you.
Nutrients in dandelion leaf: Whether you add them to a leafy green salad or a green smoothie, dandelion leaves contain a huge array of beneficial nutrients. In fact, every part of the plant- the root, leaves, crown and flowers, is edible. Dandelion leaves offer beta-carotene, thiamin, riboflavin, calcium, iron, zinc, and magnesium. They have more potassium than bananas, more vitamin A than carrots and more protein than spinach. Dandelion leaf is also a source of antioxidants that support cardiovascular health, phytonutrients like alkaloids, steroids, and trierpenoids, as well as kynurenic acid, which supports digestive health.
Here’s a nutritional breakdown for 1/2 cup of dandelion leaves:
Nutrient ½ Cup Daily Value
Fibre 1g 4%
Protein 0.74g 3%
Calcium 51mg 5.1%
Iron 0.85mg 5%
Magnesium 10mg 2.5%
Phosphorus 18 mg 1.8%
Potassium 109mg 3.11%
Sodium 21mg 0.87%
Zinc 0.11mg 0.73%
Beta-Carotene 1.61mg N/A
Riboflavin 0.072mg 5.5%
Thiamin 0.052mg 4.3%
Vitamin A 2794 IU 56%
Vitamin B6 0.069mg 3.45%
Vitamin C 9.6mg 16%
Vitamin K 214.mg 267%
Dandelion Leaf supports a healthy liver : Dandelion leaf contains nutrients that directly and indirectly support normal liver function. In animal studies, dandelion leaf has been found to suppress fat accumulation in the liver. It contains antioxidants that promote normal lipid profiles and blood sugar. Antioxidants, like those found within dandelion leaf, may be one of the best natural therapies for protecting the liver against oxidative stress.
According to traditional medicine principles, dandelion leaves promote optimal fluid balance and stimulates urinary system function and flow. It has also been commonly used to calm an upset stomach and stimulate appetite. Animal studies show that dandelion may help reduce inflammation and support normal blood sugar levels.
How to grow dandelions: To take full advantage of all the benefits dandelion has to offer, the best approach is to grow your own. Dandelions grow easily throughout the northern hemisphere. In fact, many homegrowers are desperate to stop dandelions from growing in their lawn. While you can easily find dandelions growing naturally at any nearby park, they may have been exposed to chemicals or pesticides and consuming them is ill-advised. Dandelion seeds are cheap and you can buy a couple hundred for under five dollars. Most local gardening stores should have non-GMO seeds available. Plant the dandelion seeds in early spring in well drained, fertile soil. Find a place that has full or partial sun. Plant seeds directly into the soil, 1/4’’ deep and in single rows. The plant requires minimal care and is ideal for beginners-all you do is water sparingly and watch them grow.
Dandelions bloom around mid spring, approximately 85-95 days after planting. You can harvest the green dandelion leaf throughout growing season. Leaves can be eaten raw or blanched. Blanche dandelion leaves for a couple of minues in salted, boiling water to remove some of the bitterness. As the summer progresses, they will become more bitter. Harvest roots in the fall for the second year of growth. You can also dry roots in an oven or with help from the sun. Store the dried parts in an air tight container.
Dandelion tea: Dandelion tea can be made from the root, flower, and leaf, each with a slightly different flavor profile and brewing instruction. Dandelion root tea for example, is an inexpensive coffee substitute and weight loss aid.
To make dandelion leaf tea, simply take a small handful of dried dandelion leaves, (discard any large stem pieces), crush into small pieces, and place 1-2 teaspoons into an organic tea bag, reusable ball, french press, etc., Heat (do not boil) one cup of water. Temprature of 175 degrees Fahrenheit will produce optimal flavor. Pour hot water into teacup and steep for 5 minutes before removing the leaves.
Supplementing with dandelion: There are many types of dandelion supplements to choose from; liquid extracts, pills, and tea are among the most common. Dandelion leaf is also an ingredient in many dietary supplement formulas, especially those that support liver health. It’s best only to purchase supplements that contain organic dandelion leaf that has not been exposed to pesticides or other chemicals.