You may think of dandelions as uninvited weeds in your yard, but they have a long history as a medicinal herb. Dandelions are also called lion's tooth and swine's snout, according to the University of Maryland Medical Center. Their greens provide a variety of essential nutrients, and you can eat them raw or cooked.
Background
Each cup of raw dandelion greens contains 25 calories. Dandelions may have a diuretic effect, which means that they can reduce weight gain due to water retention, according to the Mayo Clinic. The prebiotics in dandelions may support the growth of healthy bacteria in your gut. If you are taking any medications, consult your doctor before eating dandelion greens because they may interact with some prescriptions drugs, such as antacids, lithium and some antibiotics, according to the University of Maryland Medical Center.
Macronutrients
A cup of raw dandelion greens has almost no fat or saturated fat and is cholesterol-free. They provide 1.5 g protein and 5 g total carbohydrates, including less than 0.5 g sugars. Dandelion greens have 1.9 g dietary fiber. The recommendation for healthy adults is to get at least 14 g dietary fiber per 1,000 calories that you eat, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Dietary fiber lowers levels of cholesterol in your blood, lowers your risk for constipation and may help you manage your weight.
Minerals
With 103 mg calcium, or 10 percent of the daily value for calcium, in each cup, dandelions are a non-dairy source of calcium. Calcium is necessary for building and maintaining strong bones, and inadequate intake leads to osteoporosis, or weak bones and the risk for fractures. Dandelions provide 1.7 mg iron, or 9 percent of the daily value for this essential mineral for healthy red blood cells. They have 218 mg potassium and only 42 mg sodium.
Vitamins
A cup of raw dandelion greens contains 5,589 international units, or IU, of vitamin A, or 112 percent of the daily value. Vitamin A is an essential nutrient for fighting infections and maintaining healthy skin and vision. Dandelions are rich in vitamin K, with 428 mcg per cup. Vitamin K is necessary for proper blood clotting after you cut yourself, and dandelions have more vitamin K than other good sources, such as spinach and broccoli, according to the Linus Pauling Institute Micronutrient Information Center. Dandelions are good sources of vitamin C, with 19 mg, or 31 percent of the daily value.
References
- U.S. Department of Agriculture: Vegetables and Vegetable Products
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Mayo Clinic; Water Retention: Are There any Natural Diuretics?; Katherine Zeratsky; September 2009
- University of Maryland Medical Center; Dandelion; Steven Ehrlich; December 2008
- Linus Pauling Institute Micronutrient Information Center; Vitamin K; Victoria Drake; May 2008
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