By Bob McCauley, CNC, MH
“What is a weed? A plant whose virtues
have not yet been discovered.”
~ Ralph Waldo Emerson
We spent $1 billion each year trying to wipe out some of the most evil-looking, poisonous, disgusting plants on Earth: the Dandelion. At least that is what you would think about a plant that we spend that amount of money on trying to get rid of. Dandelion has a pretty flower and is an incredibly healthy food. When the Mayflower arrived in 1620, there were no dandelions in North America. By 1671, they were everywhere. They were introduced to America by European immigrants whose cultures used dandelions as part of their regular diet.
Here are a few “weeds” that I eat from my yard, wait all winter for and savor when they at long last arrive in summer.
Lambs Quarter (also called Fat Hen or quelite de ceniza). This is one of my most favorite foods in the world. I love to eat Lambs Quarter. It’s almost impossible to cultivate yet comes up wild all over the place, especially in ground that has been disturbed or torn up. I eat it nearly every day during the summer. I take it directly out of my garden, and I have never once planted it. To get Lambs Quarter to grow anywhere in your yard or garden simply tear up a little plot of earth and leave it alone for a while. Lambs Quarter is very opportunistic and this is where it likes to grow, in areas where the soil has been disturbed and/or torn up. Seemingly out of nowhere, Lambs Quarter appears.
This food is very low in saturated fat and cholesterol. It is also a good source of niacin, folate, iron, magnesium, phosphorus, and a very good source of dietary fiber, protein, vitamin a, vitamin c, thiamin, riboflavin, vitamin b6, calcium, potassium, copper, sodium and manganese. Lambs Quarter is a good source of all 9 essential amino acids in the proper ratios.
Purslane This is another plant that is hard to cultivate yet is all over my yard and throughout my garden. It actually has a little bit of a strange taste and texture. But it is a powerhouse of PUFA’s – poly-unsaturated fatty acids. A green leafy vegetable, low in calories (just 16 kcal/100g) and fats; but is rich in dietary fiber, vitamins and minerals. Fresh leaves contain surprisingly more Omega-3 fatty acids (α-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh Purslane leaves provides about 350 mg of Omega-linolenic acid. Research studies shows that consumption of foods rich in Omega-3 fatty acids may reduce the risk of coronary heart disease, stroke and also help prevent development of ADHD, autism, and other developmental differences in children. It is an excellent source of Vitamin A, (1320 IU/100 g, provides 44% of RDA) one of the highest among green leafy vegetables. Vitamin A is a known powerful natural antioxidant and is essential for vision. This vitamin is also required to maintain healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in vitamin A known to help protect from lung and oral cavity cancers. Purslane is also a rich source of vitamin C, and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary minerals, such as iron, magnesium, calcium, potassium and manganese. Also present in Purslane are two types of betalain alkaloid pigments, the reddish beta-cyanins and the yellow beta-xanthins. Both of these pigment types are potent anti-oxidants and have been found to have anti-mutagenic (enhancing mutation resistant) properties in laboratory studies. [Proc. West. Pharmacol. Soc. 45: 101-103 (2002)]
Michael Pollan, PhD, author and food expert, called lambs quarters and Purslane “two of the most nutritious plants in the world.” I agree. His book, The Omnivore’s Dilemma, is one of the best books I have read on food.
Red Clover. Red Clover, an immune building herb, is great to use powdered (sprinkle it on salads) and it can also be used as a tea. It’s also a source of nutrients including calcium, chromium, potassium, thiamine, magnesium, niacin, phosphorus and vitamin C.
Stinging Nettle (parts used: leaves). Nettle tea has been widely used to combat intestinal weakness, diarrhea and malnutrition. It also acts as a diuretic and is said to be good for treating kidney weakness and bladder infections.
Dandelion (lion’s tooth)
It is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Potassium and Manganese.
Its leaves are packed with numerous health benefiting flavonoids such as carotene-β, carotene-α, lutein, cryptoxanthin and zeaxanthin. Consumption of natural foods rich in vitamin-A and flavonoids (carotenes) helps protects the body from lung and oral cavity cancers. Zeaxanthin has photo-filtering functions and protects retina from UV rays.
The herb is a good source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids, which helps regulate heart rate and blood pressure. Iron is essential for red blood cell production. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
The leaves have the highest vitamin A content of all greens. Herbalists say that dandelion root heads the list of excellent foods for the liver because of its relatively high amounts of choline which is an important nutrient for the liver. Dandelion leaves are a diuretic, meaning that they help flush excess water from the body. Dandelion flowers are well endowed with lecithin, a nutrient that has been proven useful in various liver ailments.
Dandelion herb contains notable nutrients and is a great source of nutrition during the winter months.
This “humble” and often despised herb provides (% of RDA/100g):
9% of dietary fiber,
19% of vitamin B-6 (pyridoxine),
20% of Riboflavin,
58% of vitamin C,
338% of vitamin A,
649% of vitamin K,
39% of iron and
19% of calcium.
The roots possess strong antiviral properties and help stabilize blood sugar levels. The root acts as an appetite stimulant, helps promote digestion and gastrointestinal health, encourages the growth of healthy bacteria, and alleviates flatulence. It is cleansing and healing to the gallbladder. Typically, the roots or juice from the leaves are used for this. Dandelion may help lower bad cholesterol (LDL) and raise good cholesterol (HDL). The leaves help support kidney function and act as a diuretic. The roots promote liver detoxification. Dandelion also alleviates the bloating associated with PMS.
They can also be taken for gallbladder problems and constipation. Unlike traditional diuretics, dandelions do not leach potassium from the body because they themselves have such a high potassium content. Dandelions are good for rheumatics and gout. The latex from the leaves and stalks can be used to treat corns and warts.
The Dandelion’s pallid tube
Astonishes the Grass,
And Winter instantly becomes
An infinite Alas
The tube uplifts a signal Bud
And then a shouting Flower,
The Proclamation of the Suns
That sepulchral is over.
~ Emily Dickinson
I couldn’t have said it better.
