Plant Based Diet
Plant Based Diet
By | January 22nd, 2013 | Modified - January 18th, 2015

Dandelion Greens For Salads And For Juicing – A Super Green

Dandelion Root For Herbal Remedies - Dandelion Greens For Salad
Dandelion Greens For Your Salad And Green Juice

I was surprised to learn how beneficial plant life around us is for our health and well being. Plant life is often taken for granted, but is so vital for our healthy living. We have been conditioned to overlook the nutritious value of plant life in favor of health damaging processed foods.

Dandelion is more widely known for its dandelion root which has been used in herbal remedies for centuries, but there is also great value in its leaves – greens. I am like many people who once only saw dandelion plants as being pesky weeds in our nicely cut lawns, because I wasn’t educated to see outside the box. Now I see dandelion plants, dandelion greens, and dandelion roots in a more enlightened light.

Dandelion Greens Nutrition

Dandelion greens rank in the top of green vegetables in overall nutritional value, but most people don’t know this and other greens are likely to be part of our salads and green juices. Dandelion greens are the richest green vegetable source of beta-carotene, second only to kale! Dandelion greens are packed with nutrients and its bitter compounds aid digestion, and kidney and liver health.

All of the vegetables listed below are per 1 cup chopped serving size:

Vitamin A Vitamin C Vitamin K Calcium Folate Iron Magnesium
Dandelion Greens (raw)
Fiber: 8% DV
112% DV
32% DV
535% DV
10% DV
4% DV
9% DV
5% DV
Kale (raw)
Fiber: 5% DV
206% DV
134% DV
684% DV
9% DV
5% DV
6% DV
6% DV
Spinach (raw)
Fiber: 3% DV
56% DV
14% DV
181% DV
3% DV
15% DV
5% DV
6% DV
Collards (raw)
Fiber: 5% DV
48% DV
21% DV
230% DV
5% DV
15% DV
0% DV
1% DV
Lettuce (raw)
Fiber: 4% DV
82% DV
19% DV
60% DV
2% DV
16% DV
3% DV
2% DV

The data above is from Self Nutrition Data

Dandelion greens also contain: Vitamin E, thiamin, riboflavin, niacin, vitamin b6, phosphorus, potassium, sodium, zinc, copper, and manganese.

As you can see from the data kale the nutritional power powerhouse, which you probably knew already. (Yes right, two powers for kale.) What you may not have known is the nutrient power of dandelion greens. I think we are all aware of the popular spinach, collards, and romaine lettuce and their nutritional value, but it is likely you did not know that they come in a distant second to the powerhouse, dandelion greens.

Dandelion greens are best picked when they are young because this is when they are packed with nutrients.

Dandelion Greens Herbal Properties

Along with the wide variety of nutrients dandelion greens provides, dandelion greens’ bitter compounds called sesquiterpene lactone support healthy kidney functioning. These bitter compounds have diuretic effects that increase urination and help to move toxins out of the body. Dandelion root also contains nutrients and compounds that support healthy liver and gallbladder functioning.

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About Author:

I obtained a Certificate in Plant Based Nutrition from Cornell University, a BA in Organizational Behavior and Communications from NYU, worked as an elementary school teacher, and have studied social work. I am a web designer/developer and I enjoy boxing, kick boxing, cycling, power walking, and basically anything challenging, and my plant based diet supports all that I do. Eating a plant based diet and exercising is a great way to achieve healthy living. ~ Natural Life Energy

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  • fiona says:

    I am also a vegan and my health has improved dramatically since I became vegan 3 years ago. I have been told that dandelion also contains Vitamin D. Is this true ? Thankyou so much for your help…..
    just by the way, has anyone tried just mashing chopped up dandies into mashed potatoe and eating with lots of salt and pepper ( and fried oonion if wanted).. like the old Irish meal of colcannon ?

    • Aqiyl says:

      Hi Fiona,
      I haven’t been able to find any scientific information that supports that dandelion contains vitamin D. Yes you will be able to find some websites that state that it does, but they don’t refer to any scientific information to support it, like stating how much vitamin D per unit. I haven’t added dandelion greens to mashed potatoes. I limit my starch (complex carb) intake and potatoes are at the bottom of the list for starches. I also stay away from fried foods.

  • […] The liver is usually a neglected but very important body part in the human body.  A person will…t their liver.  The liver is considered the body's major gland and features many different processes.  Not only does the liver detoxify and purify the blood, additionally, it will make bile. Bile is usually a green substance that is responsible for breaking down fats from the food sources we consume and supporting in our body's digestion .  Since a healthy liver is essential for living, it's vital to take care of this major organ with the same care you will give the skin or heart. […]

  • Liked reading the post. Dandilion is an awesome vegatable, but not used that much due to its bitter falvor. The best way I find to use it just like Kale, that is in a fruit smoothie. It is a great help for diabetics and now I know it is good for kidneys too. Thanks for the informative post.
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