What Are Dandelions and Their Health Benefits

Are dandelions bad? They aren’t! European settlers intentionally introduced dandelions into North America in the 17th century. They were believed to be brought there to treat ailments or as an agricultural crop.

Whatever the reason, it was a deliberate choice. Even the name suggests its European origins, derived from the French word “dent de lion,” which means “tooth of the lion,” referring to the toothed edge of the leaf.

What Are Dandelions?

Common dandelions (Taraxacum officinale) are flowering broadleaf perennials in the Asteraceae family. The dandelion plant is found in North America, Europe, and Asia. Dandelions are beneficial weeds that germinate and thrive in a variety of environments. 

Gardeners and farmers often plant dandelions as companion plants because their deep roots provide essential nutrients to nearby plants with shallow root systems. Additionally, dandelions release ethylene gas, which helps certain plants, like tomatoes, mature faster.

7 Ways to Prepare Dandelions for Eating

There are a variety of ways to consume dandelions. After washing them thoroughly, consider these methods for eating them raw or cooked:

1. Salad greens: Use dandelion greens instead of arugula in salads. Raw dandelions pair well with creamy goat cheese or nuts and lemon.
2. Sautéed leaves: Dandelion plants can withstand heat well. The bitter green leaves will soften slightly, but the stems remain crisp. Sauté the leaves with garlic, olive oil, salt, and pepper for a delicious and nutritious dish. (Heat helps neutralize the bitterness of dandelion leaves.)
3. Pesto sauce: You can make dandelion pesto by blending raw dandelion greens with pine nuts and olive oil. Serve the dandelion pesto over your favorite pasta.
4. Dandelion fritters: Fry dandelion flowers to make cakes. Dip the yellow flower heads in batter, then fry them in vegetable oil. Dandelion fritters make a tasty appetizer.
5. Tea: To make dandelion tea, use the roots of the dandelion. Finely chop the dandelion root and steep it in boiling water for 2 to 3 minutes. Then, strain out the roots. Honey can be added to reduce bitterness. For a lighter tea, infuse the petals in hot water.
6. Dandelion jelly: You can make dandelion jelly from the flowers. Infuse the flower petals in water overnight, then remove them. Boil the petals with lemon juice, sugar, and pectin. Spread the dandelion jelly on toast.
7. Dandelion coffee: Use dandelion roots to make dandelion coffee, a popular coffee substitute. The nutrients in the root may help with metabolism, increase energy, and boost caffeine levels. To make dandelion coffee, dry the roots, then grind them using a coffee grinder. Brew it in a coffee maker or French press like regular coffee. You can add milk or sugar to reduce bitterness.

Benefits of Dandelions

• Very Nutritious

Dandelions are highly nutritious plants packed with minerals, vitamins, and fiber from the root to the bloom.

Dandelion greens can be eaten raw or cooked and are an excellent source of vitamins A, C, and K. They also contain folate, vitamin E, and small amounts of B vitamins. Dandelion greens are rich in minerals such as calcium, iron, magnesium, and potassium.

Dandelion root is a great source of inulin, a type of soluble fiber found in plants that helps support the development and maintenance of healthy gut microbes.

• Contain Powerful Antioxidants

Dandelions are rich in antioxidants, which may explain many of their medicinal benefits.

Antioxidants are compounds that neutralize free radicals—molecules produced by normal metabolism that can contribute to the risk of chronic diseases if their levels become too high. Therefore, antioxidants are vital for overall health.

Dandelions are rich in beta-carotene, an antioxidant that helps protect against cell damage caused by oxidative stress. They also contain polyphenols, another type of antioxidant found mainly in the flowers but also in the leaves, roots, and stems.

• May Help Fight Inflammation

Dandelions may reduce inflammation due to polyphenols, compounds known to have anti-inflammatory effects.

Inflammation is the body’s natural immune response to injury or infection. However, chronic inflammation can permanently damage tissues and DNA.

Some studies in test tubes have shown significant reductions in inflammation markers when cells are treated with dandelion extracts.

One study on rats found that a tincture of dandelions reduced oxidative stress and provided cardioprotective properties. However, more human studies are needed.

• Can Help in the Management of Blood Sugar Levels

Dandelion contains chlorogenic acid and chicoric acid, active compounds that may assist in reducing blood sugar levels.

Animal and test-tube studies have shown that these compounds can increase insulin production—insulin helps control blood sugar levels and muscle glucose absorption.

This process improves insulin sensitivity and reduces blood sugar levels.

Chlorogenic acid and chicoric acid also inhibit the digestion of starchy, high-carb foods, which could further support dandelion’s potential to lower blood sugar.

While these findings are promising, more human research is required.

• Could Lower Cholesterol Levels and Reduce Triglycerides

Certain components in dandelions may lower cholesterol and triglyceride levels, two major risk factors for heart disease.

Polyphenols in dandelions, such as flavonoids and hydroxycinnamic acid derivatives, may help lower cholesterol and triglyceride levels.

One study suggested that dandelions might be cardioprotective by reducing cholesterol. However, current research is limited to test tubes and animal studies. Human research is also needed.

• May Lower Blood Pressure

While some believe that dandelions may lower blood pressure, research on this is limited.

In Western medicine, diuretic medications are prescribed to flush excess fluid from the body and help lower blood pressure.

An older study on humans discovered that dandelions act as diuretics. However, this study was brief and involved only 17 participants.

Dandelions also contain potassium, a mineral associated with lower blood pressure. This may indirectly impact blood pressure in people with elevated levels.

This effect, however, isn’t exclusive to dandelions and can apply to other potassium-rich foods consumed as part of a balanced diet.

• May Promote Liver Health

Some animal studies suggest that dandelion extract may help protect against liver damage and disease.

One study found that dandelion root extract helped prevent liver damage in rats with induced liver failure.

Other studies on animals have shown that dandelion extracts can reduce fat storage in the liver and help protect against oxidative stress. However, more human studies are needed.

• May Aid in Weight Loss

A few studies suggest that dandelions and their components may help with weight loss, though the evidence needs to be more inclusive.

Some studies propose that dandelion may increase carbohydrate metabolism and reduce fat absorption, which could lead to weight loss. However, this theory still needs to be scientifically verified.

A study on mice found that dandelion extract could aid weight loss by reducing fat absorption.

Another study on mice showed that chlorogenic acid, a compound found in dandelion, reduced weight gain and fat accumulation.

However, more high-quality human studies are needed.

When to Remove Dandelions

Dandelions are broadleaf herbaceous perennials that die in winter, though their roots remain in the ground. In early fall, nutrients move from the leaves to the roots, making this the ideal time for herbicide application. 

Chemicals applied at this time are absorbed by the leaves and transferred to the roots along with nutrients.

Dandelion greens can be picked in the spring to cook or eaten raw in salads. The flowers can be used to make wine or cooked. The roots can be dried and brewed into tea. Harvest the greens and dig up the roots before the plant flushes to enjoy the best flavor.

How to Grow Dandelions

Dandelions are indestructible! They need a little help. However, to prevent them from becoming a problem, consider planting them in large containers that receive full sunlight. Regularly trim the flower stems to prevent them from going to seed. 

Pick leaves while still small to ensure they are more tender and sweet. Though dandelions don’t require fertilizer, water-soluble plant food monthly can help boost leaf growth.

Preventative Dandelion Control

Promoting healthy lawns is the best way to manage dandelion weeds. Refrain from viewing your lawn as a passive space that needs help from plants. If properly managed, your lawn can compete with weeds, eliminating the need for laborious dandelion removal.

Sprinkle lawn clippings over your grass. They’ll act as mulch and prevent weed seeds from sprouting. Keep the grass height at two to three inches when trimming your lawn. 

This allows your grass to “protect its turf” by denying weeds the necessary light. Additionally, please don’t leave any bare spots, as they can encourage opportunistic weed growth. Fall is the best time to fill empty spots by covering them with new seeds or soil.

Hand-Pulling Dandelions

Like all methods of weed control, persistence is key. It may take a few seasons to eliminate all dandelions from your yard. Dandelions’ roots easily break when pulled, and any remnants left behind can regenerate the plant.

Water the Area

Water the area with dandelions to loosen the soil. Wait for about 30 minutes. Dandelions are easier to remove from moist soil.

Make an Incision in the Soil

Using a garden spade or pitchfork, make an incision in the soil near the taproot (the long and thick root that extends deep into the earth). Wiggle the tool around to release the taproot.

Pry Up the Dandelion

Grab the leaves and pull gently until the taproot emerges from the soil.

Make Further Incisions, if Necessary

If the taproot is too tight and pulling the plant is difficult, make additional incisions around the root. Then, tug gently on the leaves until the plant is fully removed.

Reseed the Area

Reserve the area with grass seed, and water any dry spots.

Killing Dandelions with Herbicide

It’s recommended to avoid using chemicals if alternative weed control methods are available. However, if your weeding efforts fail, you may want to apply broadleaf herbicides as a last resort. Be sure to read the safety information regarding the product’s use around children, pets, and the surrounding environment. Ensure it won’t harm plants you want to keep, such as the ones on your lawn.

• Select a Herbicide

Choose an appropriate broadleaf herbicide.

• Choose a Sunny Week

Check the weather forecast, and wait for a bright, dry, clear week.

• Prepare the Herbicide in Your Sprayer

Wear gardening gloves and protective clothing. Mix the herbicide with water in the tank sprayer, following the instructions on the bottle.

• Apply Herbicide

Use your sprayer to apply herbicide to the dandelions in your yard. Allow it to dry.

• Wait

Wait a few days until the dandelion leaves turn brown before watering your lawn again.

• Reseed the Area

After the dandelions are dead, pull out or rake off the remnants. Re-seed the area with grass seed, but wait at least three days after applying the herbicide before doing so.

The Final Word

While dandelion plants and supplements offer various benefits, they should not be considered a healthy diet and lifestyle substitute. Studies on their specific applications still need to be completed, especially for humans. However, consuming the roots, greens, and flowers in their whole form—whether in salads, baked goods, or snacks—can be a unique and healthy addition to your diet.

If you’re considering dandelion supplements, be sure to consult with a doctor first.

FAQ

Are dandelions beneficial for your garden?

Yes! Dandelions help aerate the soil. Not only do they aid nearby plants in obtaining needed nutrients, but they also help loosen compacted soil. You can leave dandelions in an area of poor soil, and they will improve it.

What can dandelions tell you about your lawn?

If dandelions appear on your lawn, they’ve found an opportunity to expand. These opportunities include bare spots and conditions more favorable for dandelion growth than turfgrass.

Can I eat dandelions from my backyard?

Yes, every part of the dandelion is edible: the flowers, roots, leaves, and stems. The leaves are similar to arugula but are longer and have a similarly bitter, spicy flavor. You can harvest the flowers and leaves to prepare sautéed dishes, salads, or tea.

Can I pick dandelions from my yard to make tea?

You can use dandelions from your garden if they are organic and haven’t been sprayed with chemicals. They’ll be fresher, less expensive, and taste better than store-bought dandelions.