Whilst there are countless ways to get more nutrients into your diet, one bizarre yet effective way to do this is to eat dandelion greens. Nutrition expert from breakingmuscle.com and author the of The Plant Eater, Jeff Taraday reveals how dandelion greens can be a wonderful addition to a healthy diet and can even contribute to destroying cancerous cells. He talks about various other well-known and not so well-known leafy greens, and how theses can be cooked and incorporated into everyday life.
Which vitamins are found in dandelion greens?
Dandelions are loaded with vitamins A and K. Consuming vitamin A can help to improve vision in dim light, and it boosts the human body’s immune system. Vitamin K is much needed for the body when it comes to clotting the blood to heal wounds. There is also evidence that demonstrates vitamin K to be helpful for keeping bones healthy.
As well as being packed with these beneficial vitamins, dandelion greens have been known to assist with certain cancer treatments. A 2019 study conducted by Dr Christopher Nguye found cultured prostate cancer cells exposed to dandelion root extract, lemongrass extract and conventional chemotherapy drugs were better at getting the cells to kill themselves compared to chemotherapy alone.
What do dandelion greens taste like, and how can I incorporate them into my diet?
Dandelion greens are more palatable when combined with other milder greens like spinach, and chard, as there is a slight bitterness in taste. Dandelion greens work well as an extra boost in green juices. If the bitterness is too much to handle, simply squeeze some lemon juice on them or include lemon in your juice; it’ll cut the bitterness and help increase iron absorption.
Which leafy green will fill me up the most without containing too many calories?
Dr. Fuhrman created the ANDI (Aggregate Nutrient Density Index) to show how popular foods stack up in terms of micronutrient density per calorie. The more nutrient-dense food you consume, the more you will be satisfied with fewer calories. Collard greens rank high up on the ANDI list, below kale, but they have a much milder taste.
Jeff says, “You can use collards in place of kale in just about any recipe, raw or cooked. A collard leaf can even serve as a burrito wrap in place of a tortilla, since the leaves are relatively hearty and flat. Just slice off a little thickness from the stem so it rolls up easily. My favorite way to cook collards is Sautéed with onion, garlic, chili flakes, and lemon juice.”
Which leafy green can help regulate my blood sugar?
Swiss chard ranks towards the top of the ANDI charts and is full of antioxidants, including a flavonoid called syringic acid, which has been shown to have powerful blood sugar regulating properties. Chard is most delicious when lightly steamed or even boiled. Add it to pastas or scrambles in place of spinach or as a side by itself, cooked with leeks and garlic.
Which leafy greens are the most well-known? And what surprising benefits do they have?
Leafy greens belonging to the cruciferous family (kale, bok choy, Brussels sprouts, cabbage, and broccoli, among others) have been shown to contain compounds called glucosinolates that convert into isothiocyanates (ITCs) when chewed or chopped. ITCs have been found to have a variety of powerful anti-cancer effects: removing carcinogens, reducing inflammation, inhibiting angiogenesis, neutralizing oxidative stress, and killing cancer cells.
Jeff says, “In addition to the fact that you can load up on nutrients and fiber while consuming few calories, leafy greens are associated with reduced risk of diabetes and heart disease, are full of protein, and are rich in folate, calcium, carotenoids, and literally countless other phytonutrients.”
