But if the sudden rise in the popularity of kale taught us anything, it’s that the most overlooked greens are sometimes the most nutritious. Despite being somewhat neglected, dandelions have a lot to offer. So, if you’re used to only interacting with this plant when ripping these bad boys out of your yard all spring, read on to learn about how they are a unique botanical with a lot of health potential. So much so that you might just start sipping on these sunny flowers. Dandelions are a rich source of vitamins A (in the easy-to-absorb beta-carotene carotenoid form), K, E, and C; the mineral potassium; and gut-loving fiber, so it’s no wonder this botanical is chock-full of health potential. You can find it in ready-to-brew bags in the tea section of your grocery store or in the form of capsules and powders. But the easiest place to find dandelions might be right in your front yard. By leveraging the phytonutrient power of dandelion (e.g., by sipping on dandelion tea), you can tap into that always-grows-back-despite-how-much-you-pick-it strength and other, more tangible, benefits. Here are the top six science-backed benefits of dandelion: This may be due to the plant’s high potassium content, which can signal the body to help flush out sodium. Plants with diuretic properties can be helpful for relieving fluid retention, which may be especially useful for bloating and PMS-mediated fluid challenges. Early preclinical research conducted in animal models (e.g., specific species of fish) found the dandelion plant to increase the diversity of key types of good gut microbiota2, particularly Actinobacteria and Firmicutes, while decreasing the amount of bad bugs. While clinical research is needed in humans to definitively determine if the dandelion botanical can improve functional GI issues like bloating, gas, and general digestive discomfort3, the early science mentioned above indicates it’s biologically plausible (but there’s simply a lack of clinical trial evidence at this time). Bitters made from dandelion greens have been a long-time, ancient remedy for digestive maladies, so anecdotal history of use is well established, and the prebiotic fiber (inulin) native to dandelion is a compelling feature. In one such clinical study, supplementing with dandelion root or leaf powder daily for nine days significantly reduced fasting blood glucose levels in patients with type 2 diabetes. Given the epidemic of metabolic dysfunction in the U.S. and the entire world, more research is welcome, as the blood sugar-stabilizing effects of dandelion tea (both root and leaf) are definitely promising. Since oxidative stress and inflammation have been linked to everything from chronic disease to cognitive function, plant-based ingredients with balancing effects (i.e., helping neutralize free radical oxidants and counteract inflammatory pathways) are particularly compelling. Clinical research utilizing biomarkers of oxidative stress and inflammation (e.g., C-reactive protein) would be useful to quantify the potential impact on health further. Pancreatic lipase is the body’s primary way (i.e., digestive enzyme) of digesting and thus, absorbing fat, so reducing the actions of this enzyme in the gut may result in less fat absorption (and theoretically, improved weight maintenance). Bonus: Dandelion tea can act as a coffee substitute. While dandelion tea is caffeine-free, it has a similar aroma and flavor to coffee (but without the acidity). It’s a great natural alternative for those looking to reduce their coffee consumption. Science to date demonstrates that dandelion root contains unique water-soluble polysaccharides that, at a cellular and animal model level, activate hepatoprotective (i.e., liver-protective) pathways6. Research in rodents demonstrates that dandelion leaf extract is able to confer liver-protective benefits via the plant’s well-established antioxidant properties. Oxidative damage (a common mechanism of liver disease) was shown to be reduced by dandelion in this early preclinical research7. This beneficial, antioxidative effect has also been shown in rodent models of liver damage caused by excess alcohol8. And 2021 research (again, in rodents) has shown the ability of dandelion root extract to reduce several well-known markers of liver damage9, like AST and ALT. Clinical research in humans is definitely warranted to glean the potential impact of this unique botanical on liver health. It is also important to note that dandelion tea can interact with some medications, so talk with your doctor, especially if you are taking lithium, antibiotics in the family of fluoroquinolones (e.g., ciprofloxacin [Cipro] or levofloxacin [Levaquin]), antidiabetics (i.e., glucose-lowering drugs), potassium-sparing diuretics, or medications related to blood clotting (i.e., anticoagulant or antiplatelet drugs). Dandelion tea is also not recommended for those with kidney problems. You can actually harvest dandelions right out of your lawn, just as long as you don’t use herbicides or pesticides and animal contact (e.g., your dog doing his business) is physically separated from your dandelion “garden”. Just be sure to give them a thorough rinse before use. Also, it is important to note that you should definitely avoid harvesting dandelions from roadsides due to the common practice of chemical application on grasses and medians, not to mention the pollutants from cars and other sources that have rained down. Store extra dandelion leaves by patting dry after washing, then leaving on the counter for several hours or overnight until completely dry. Store the dried leaves in an airtight container out of direct sunlight. Loving this dandelion tea thing? Enjoy this daily detox soup packed with powerhouse plants from dandelion tea, astragalus root, and garlic. Natalie loves spending time with her husband and three children in the kitchen, garden and in nature. She is a foodie at heart and loves most cuisines, but especially spicy Indian and Thai.
