Dandelions pop up overnight to blemish a perfect green lawn and crowd out the petunias in your flower garden. But instead of going to war with the ubiquitous yellow weeds, you might want to welcome them into your kitchen.
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“Dandelions are herbs, and herbs have many health and nutritional benefits,” says registered dietitian Nancy Geib, RD, LDN.
Why should you add them to your diet? Let us count the ways.
Nutritional benefits of dandelions
Dandelions pack a whole lot of vitamins and minerals into a small plant. “They’re probably the most nutritionally dense green you can eat — outstripping even kale or spinach,” Geib says.
Dandelion greens, in particular, are a great source of vitamins and minerals such as:
- Vitamins A, C and K.
- Folate.
- Calcium.
- Potassium.
Health benefits of dandelions
Besides being chock-full of nutrients, dandelions contain compounds that may help prevent health problems. Unfortunately, scientists don’t focus a lot of attention on wild herbs and plants. More research is needed to confirm everything dandelions can do, Geib notes.
“Still, some research points to several benefits of dandelion,” she says.
Provide antioxidants
Dandelions contain several different types of antioxidants throughout the roots, leaves and flowers, Geib says. Antioxidants protect your body against free radicals — rogue molecules that can damage your body’s cells and make you age faster.
Reduce inflammation
Chronic inflammation in the body plays a role in a long list of serious health problems, including cancer and heart disease. One way to stay healthy is by eating foods that fight inflammation. Add dandelion to your anti-inflammatory diet: Lab studies have found that compounds in these plants can dial down inflammation.
Manage blood pressure
Dandelions are rich in potassium, which makes them a natural diuretic. In other words, they make you pee. Diuretics are often used to help control high blood pressure.
Control blood sugar
Dandelion has been used around the world as a natural way to control Type 2 diabetes. Researchers are still investigating that link, but studies in animals suggest that the compounds in dandelions might help reduce blood sugar levels in people with diabetes.
Lower cholesterol
Lowering cholesterol is a key step to reducing the risk of heart disease. Studies in animals have found that extracts from dandelion roots and leaves can naturally lower cholesterol levels.
How to eat dandelions
“The great thing about the dandelion is that every part of the plant is edible,” says Geib. She shares her tips for preparing this free-range herb:
- Greens: Dandelion leaves are on the bitter side, but they have a spicy kick similar to arugula. Try tossing some fresh, washed leaves into a salad. To take the edge off the bitterness, you can also cook them, Geib says. Soak the leaves in cold, salted water for 10 or 15 minutes, then cook them in boiling water until tender (no more than five minutes). Finish by sautéing the boiled greens with some olive oil, onion or garlic. Top with Parmesan cheese.
- Flowers: Dandelions’ sunny blossoms give color to a salad. Use them fresh or dried to make dandelion tea — or brew dandelion wine. You can try infusing them into oil or vinegar, too, Geib suggests. (Dandelion-infused oil can also be used to make a salve that’s great for muscle aches.)
- Roots: Roasted dandelion roots are used in a tasty drink similar to coffee. You can find dandelion-based coffee substitutes at health food stores.
Dandelion supplements
Can you get the goodness of dandelion from supplements and extracts? Possibly, though the science isn’t clear, Geib says. And since there is not a lot of research on dandelion supplements, there aren’t clear dosage guidelines.
Most foods pack the biggest nutritional punch if you eat them fresh — and dandelion is probably no exception, she adds. But if you’re not a fan of their flavor (or the plants are out of season), talk to your doctor about whether dandelion supplements might be beneficial.
Make sure to chat with your healthcare provider if you take certain medications. Dandelion supplements may interact with some drugs, including:
- Lithium.
- Blood thinners.
- Certain antibiotics.
- Diuretics (aka water pills).
- Some heart and blood pressure medications.
Should you add dandelions to your diet?
Dandelions have a lot going for them, but there are some things to know before serving them for dinner. You can pick the blossoms right from your yard, “but — if you’re harvesting wild dandelions — make sure you’re picking them from an area you know hasn’t been treated with pesticides or other chemicals,” Geib cautions.
You don’t need to eat them every day to reap the benefits (though you could if that’s your jam). Geib suggests approaching them like any other herb and adding them into the rotation as part of a varied and colorful diet.
“Dandelions are really wonderful for their nutrition and medicinal value,” Geib says. “Don’t be afraid to try something out of the box.”
FAQs
Yes, dandelions are safe to eat—and they're full of flavor and nutrients, too. Although many gardeners might think of dandelions, first and foremost, as pesky weeds, the plant is a bit misunderstood. You may be surprised to learn that the answer to "Can you eat dandelions?" is a definite yes.
Can you eat all of the dandelions? ›
Not only are dandelion greens safe to eat, but they also provide a range of health benefits. All parts of a dandelion plant are edible, from the top of the yellow flower down to the roots. The green leaves of the dandelion can make a healthy addition to salads, sandwiches, omelets, and more.
Can you eat raw dandelions from your yard? ›
Every part of the dandelion is edible: the flower, roots, stems, and leaves. Dandelion greens slightly resemble arugula, though longer, and have a similar spicy and bitter taste. You can harvest the blooms and leaves to make salads and sautéed dishes and use the roots to make tea.
Is it safe to eat dandelion every day? ›
When taken by mouth: Dandelion is likely safe for most people when consumed in the amounts commonly found in food. It is possibly safe when taken in larger amounts. Dandelion might cause allergic reactions, stomach discomfort, diarrhea, or heartburn in some people.
Can you eat dandelions that have been sprayed? ›
The truth is that dandelions are a wonderful edible plant with many uses. So, instead of weeding and spraying herbicide, let's try foraging dandelions! Note: Don't eat dandelions if they've already been sprayed.
Which dandelion parts can not be eaten? ›
The dandelion (Taraxacum officinale) is an abundant “weed” plant that also happens to be edible. In fact, nearly the entire plant can be consumed in one way or another. The only inedible part is the stem, which contains a very bitter, milky substance.
Why do we not eat dandelions? ›
Dandelion plants have low toxicity and are likely safe for most people, especially when consumed as food ( 40 ). However, remember that research is still limited and that dandelion isn't entirely risk-free. This plant may cause allergic reactions, particularly in people with allergies to related plants such as ragweed.
Is it better to eat dandelions raw or cooked? ›
Dandelions are definitely safe to eat both raw and cooked, and you can eat almost all parts of the dandelion, aside from the stem. The dandelion greens, especially, taste great when mixed into dishes. The flavor is a bit bitter, especially when eaten raw, but in a pleasant way.
How do you clean dandelions before eating? ›
Cleaning Dandelions
Swish the greens around in a deep pan through several changes of water. Then, cut open the crowns without severing the leaves and scrape debris from each rosette before submerging the greens for a final rinse. Washed dandelion greens.
How do you prepare dandelions for human consumption? ›
Heat a dollop of butter, oil, or bacon grease in a skillet over medium-high heat. Add the dandelion crowns and sauté until tender and slightly browned. Season with salt and pepper. Serve warm.
Dandelion tea is an excellent source of potassium, a mineral and electrolyte that stimulates the heartbeat. Potassium may help the kidney filter toxins more effectively and improve blood flow.
Is dandelion a superfood? ›
Dandelion greens are an excellent source of vitamins A, C, and K and a good source of calcium, riboflavin, iron, manganese and fiber. Vitamin A assists with normal formation and maintenance of the heart, lungs, kidneys as well as other organs and is involved in immune function, vision and reproduction.
What do dandelions taste like? ›
Like chicory and endive, dandelion leaves are earthy and bitter. Struwe says dandelions' bitter flavor partially comes from their latex, a milky sap that helps the plant defend itself against predators. Because younger leaves contain fewer bitter compounds, they taste milder.
How can you tell if dandelions are safe to eat? ›
To harvest and eat dandelions, try to clip the small leaves from the plant before the plant flowers. Once the yellow flower has bloomed, taste the dandelion greens first to see if you find the flavor too off-putting. Harvest by picking off the small leaves and eating straight away.
How to eat dandelions safely? ›
Sauteed greens
Cooking dandelions eliminates some of the bitterness. First boil the greens for about 5 minutes, then transfer to a pan with hot olive oil and garlic, and sautee for 3-5 minutes. Eat as is or add to other dishes like pasta or scrambled eggs.
Can I cook with dandelions from my yard? ›
There are so many ways to consume dandelions! The young leaves in March are perfect in salads. The rest of the year, the raw leaves will be bitter but can still be consumed raw, cooked or as tea.
Why can't you eat the stem of a dandelion? ›
Amazingly, every part of dandelion is useful - the roots, leaves, stem, buds and flowers can all be eaten. What to bring with you? Be careful: Some people may be allergic to certain plants, even if there is no previous known allergy or sensitivity.
Can you eat the yellow part of the dandelion? ›
Here's something new: If you want to look and feel better, eat Dandelion flowers. Yes, the entire aerial portion is edible, including Dandelion's leaves, stalks, and buds, though if you really want to ingest more local nutrition and medicine from your landscape, eat the yellow flower.
Why should you not pull dandelions? ›
Dandelions Are a Pollinator Pot of Gold
But, she adds, most people don't have them in their yards. “That said, dandelions are very prevalent and they're something that pollinators, mostly bees, would utilize as a source of nectar,” says Fleming Hayes.
