dandelion leaves

dandelion

PRIMARY MICRO NUTRIENTS
  • Vitamins C, B2, B6, A, E, K and Choline
  • Minerals Calcium, Copper, Manganese, Iron
SECONDARY MICRO NUTRIENTS  Vitamin B3, Folate
NUTRITIONAL HIGHLIGHTS and NOTES
  • Toning effect on the body
  • Liver health – bitter leaves (such as dandelion) are optimal for aiding liver function
  • High pectin fiber content
FUNCTIONAL BENEFITS
  • Liver function and detoxification
  • Promotes weight loss largely due to diuretic effect
  • Improves blood sugar control
PHYTONUTRIENTS Guaianolide Taraxacin – intestinal anti-septic, germicidal, expectorant
PLANT FAMILY Compositae, Daisy / Sunflower. Related to: Artichoke, Jerusalem Artichoke (Sunchoke), Lettuce
DANGERS Daisy family: allergies
RDA Dandelion % RDA
Nutrient Unit per 100g
Water g 3700 85.6 2.3%
Energy kcal 2600 45 1.7%
Protein g 90 2.7 3.0%
Total lipid (fat) g 87 0.7 0.8%
Carbohydrate, by difference g 224 9.2 4.1%
Fiber, total dietary g 38 3.5 9.2%
Sugars, total g 0.71
Minerals
Calcium, Ca mg 1000 187 18.7%
Iron, Fe mg 8 3.1 38.8%
Magnesium, Mg mg 420 36 8.6%
Phosphorus, P mg 700 66 9.4%
Potassium, K mg 470 397 84.5%
Sodium, Na mg 76
Zinc, Zn mg 11 0.41 3.7%
Copper, Cu mg 0.9 0.171 19.0%
Manganese, Mn mg 2.3 0.342 14.9%
Selenium, Se µg 55 0.5 0.9%
Vitamins
Vitamin C, total ascorbic acid mg 90 35 38.9%
Thiamin mg 1.2 0.19 15.8%
Riboflavin mg 1.3 0.26 20.0%
Niacin mg 16 0.806 5.0%
Pantothenic acid mg 5 0.084 1.7%
Vitamin B-6 mg 1.7 0.251 14.8%
Folate, total µg 400 27 6.8%
Choline, total mg 35.3
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 10161 203.2%
Vitamin E, total mg 15 3.44 22.9%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 778.4 648.7%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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