Dandelion Greens
Overview
Dandelion greens are bitter leafy greens providing prebiotic fiber and supporting gut health. They are part of a diverse leafy green intake strategy that supports gut microbiome diversity.
Food Context
Synergies
- Part of diverse prebiotic fiber strategy
Preparation
- Can be consumed raw or cooked
- Bitter taste may be an acquired preference
- Supports gut microbiome diversity
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 23.5 kcal | — |
| Protein | 1.4 g | — |
| Total fat | 0.2 g | — |
| Carbohydrates | 5.1 g | — |
| Fibre | 1.9 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.4 mg | 2.5% |
| Zinc | 0.6 mg | 5.4% |
| Magnesium | 13.8 mg | 3.3% |
| Calcium | 20.6 mg | 2.1% |
| Potassium | 277.5 mg | 8.2% |
| Folate | 182.5 µg | 45.6% |
| Vitamin B6 | 0.1 mg | 6.6% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
8 substances in this food
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
References
- Dandelion greens: Bitter greens with prebiotic fiber