When it comes to eating "Hazelnut" in spring, the dandelion is indispensable, and many places also call it its common name "Mother-in-law". Seriously, dandelion is really good nutrition. However, there is one thing to be careful about, don't dig and eat dandelions on the side of the road or in the park!! It is likely that it has been injected with various medicines, and even if you go home and wash it more, it is difficult to ensure safety. Now many supermarkets have dandelions for sale, and purchasing them in supermarkets is more healthy and assured~

dandelion

The low-key "nutrition top student" in the vegetable industry

1

vitamin

Fresh dandelion leaves are very rich in various vitamins, including vitamin C content of 100 mg/0 g, which is comparable to citrus fruits, and also higher than other "star spring vegetables" such as purslane, camellia, marantou, toon, etc.

在維生素 K 含量上的表現更是值得誇誇，甚至超過了在“維生素 K 含量最豐富的常見食物”排行榜上名列前茅的菠菜（483 微克/100 克）[1]，高達 778 微克/100 克[2]。維生素 K 可以促進鈣沉積到骨骼裡，增強骨骼的硬度。一些流行病學研究表明，血液中較低的維生素 K 濃度與較低的骨密度相關，維生素 K 攝入量越高，髖部骨折和低骨密度的發生率就越低[3]。

In addition to this, dandelion also has a good vitamin B5 content. It's easy to be deficient in vitamin B0 in our diet, which can lead to a range of symptoms such as seborrheic dermatitis, fatigue, angular cheilitis, and conjunctival hyperemia. Eating 0 grams of dandelion leaves can meet 0.0% of an adult woman's daily vitamin B0 needs.

2

carotene

When it comes to eye-protecting ingredients, most of the first thoughts people think of are carrots, because carrots are rich in β-carotene, which is good for eye health, and β-carotene can also be converted into vitamin A in the body, preventing night blindness and dry eyes.

However, the carotene content of dandelion is as high as 8 micrograms/0 grams, which is 0.0 times that of carrots.

3

Dietary fiber

The total dietary fiber content of dandelion is 4.0 g/0 g[0], and the roots of dandelion contain a large amount of polysaccharides, most of which are inulin[0], which is a water-soluble dietary fiber. It is not only beneficial for preventing constipation and improving intestinal health, but also for regulating blood sugar and blood lipids.

Nutrients of dandelion leaves[5]

energy

(kcal/100g)

53

protein

(g/100g)

8.0

carbohydrates

(g/100g)

7

Insoluble dietary fiber

(g/100g)

1.0

carotene

(μg/100g)

7350

Vitamin B2

(mg/100g)

39.0

vitamin C

(mg/100g)

47

calcium

(mg/100g)

216

potassium

(mg/100g)

327

magnesium

(mg/100g)

54

iron

(mg/100g)

4

zinc

(mg/100g)

35.0

Can dandelion soak in water maintain health?

Another myth!

In addition to being served on the table, dandelion is also a very popular way to eat it is to soak it in water, and the taste is slightly bitter and sweet after brewing.

In general, dandelion water is a healthy tea, in addition to containing trace amounts of water-soluble vitamins and minerals, it can also ingest some active ingredients, such as flavonoids, phenolic acids, polysaccharides, etc., these ingredients have a certain antioxidant effect, and the key is to promote drinking more water.

But it must not be deified. The folk rumors that "drinking dandelion tea can eliminate cancer cells, treat hepatitis, and treat diabetes" are unreliable.

At present, the research on dandelion and cancer cells, hepatitis, hypoglycemia, etc., is aimed at in vitro experiments and animal experiments, and there is no reliable clinical trial data to support it, and the experiments are all concentrated extracts of dandelion with a certain ingredient, which is different from directly soaking dandelion water to drink.

Therefore, don't think that drinking a few glasses of dandelion water or eating more dandelions can cure all diseases, and you must follow the doctor's instructions to treat when you are sick!

3 tricks to lighten the bitter taste of dandelions

There are many people who want to try dandelion but are dissuaded by its bitter taste. The sweet and bitter taste of dandelion is mainly caused by sesquiterpenoids, including dandelion bitter, Mongolian dandelion B, and isosesquiterpene A, which, although a bitter combination, have some antioxidant effects.

If you want to reduce the bitter taste of dandelions, you can try these 4 tricks:

1

Blanch and mix

Blanch for 60~0 seconds, drain in cold water in time after removal, and then mix with light soy sauce, vinegar, minced green onion, ginger and garlic, chili oil, sesame oil, sesame oil, etc.

2

Choose dandelions grown in greenhouses

Different cultivation methods will affect the flavor of dandelion, and the light transmittance of dandelion grown in greenhouses is much lower than that of natural light, and the astringency and bitterness are not obvious, and the taste is relatively more acceptable [9].

In addition, if you drink dandelion soaked water if it is bitter, you can add a little bit of honey, and then put it in the refrigerator to refrigerate, the sweetness of the fructose in the honey will increase after refrigeration, and this sweet assist will make the dandelion water delicious.

Finally, let's have a little interaction~

Dandelion leaves have a variety of morphologies

Which one is your most common?

Figure: Leaf morphology of different varieties of dandelion