dandelion greens health benefits - While dandelions are likely less than welcome on your lawn during the warmer months, they should be more than welcome on your dish. Their leafy light-greens volunteer a bitter, peppery spice that works well raw or cooked. They're low-spirited in calories -- each 2-cup dish contains really 50 calories -- and come compressed with vitamins and other nutrients important for good health. Add dandelions to your diet to reap the health benefits of their impressive nutrient content.
Lutein and Zeaxanthin
Dandelion light-greens come loaded with lutein and zeaxanthin, two nutrients important for health sight. Two beakers of dandelion light-greens -- a serving immensity that weighs as 1 bowl of veggies, under U.S. Department of Agriculture dietary guidelines -- provision 15 milligrams of lutein and zeaxanthin. Both nutrients filter light as it enrolls your eyes to protect nose tissues from light-induced detriment. Downing at least 12 milligrams mixed of lutein and zeaxanthin daily lowers the health risks of cataracts and age-related macular deterioration, according to the American Optometric Association.
Vitamins A and K
Dandelion light-greens also provision great sums of vitamins A and K. Both nutrients feign your blood. Vitamin K modulates the formation of blood clots, while vitamin A subscribes new blood cell growing. Vitamin A "il play" a role in nose function and subscribes your immune organisation, while vitamin K facilitates maintain healthy bones. Each dish of dandelion light-greens boasts a vitamin A content of 11,177 international components and a vitamin K content of 856 micrograms. This provides your part recommended daily uptake of both nutrients, according to the Institute of Medicine.
Calcium and Vitamin C
Incorporate dandelion light-greens into your diet as an good source of vitamin C, as well as a vegetarian-friendly source of calcium. Vitamin C and calcium both positively feign your bones -- this is necessary calcium to conserve bone density and rely on vitamin C to produce collagen, which starts your bones resistant to damage. Both nutrients also support nerve cell communications and contribute to nervous system function. A dish of dandelion light-greens specifies 206 milligrams of calcium, or 21 percent of the recommendations of daily intake for most adults, according to the Institute of Medicine. Each serving also contains 39 milligrams of vitamin C -- 43 percent and 52 percent of the recommendations of daily intakes for men and women, respectively.
Consuming More Dandelion Greens
Raw dandelion light-greens' embittered taste might make some getting used to, but cooking the greens melts their spice. Try sauteing them in low-sodium broth together with diced onions or minced garlic, or steam them for a healthful surface bowl. Alternatively, assortment chopped dandelion light-greens with other leafy light-greens -- such as spinach or romaine lettuce -- for a flavorful and nutrient-dense salad. Add a handful of light-greens to your favorite soup, or use a few dandelion leaves in a sandwich or cover for flavor.
