Description
What is Dandelion?
Dandelion is a plant with yellow flowers. Taraxacum officinale is the most common variety of this plant, and it grows in many parts of the world.
Dandelions may benefit human health in a number of ways as part of a balanced diet and supplement regimen. However, as with all dietary or supplement changes, people should speak with a doctor before incorporating it into their diet.
The potential health benefits of Dandelion are explored below.
- Providing Antioxidants
Dandelions contain beta-carotene, which is an antioxidant that helps protect cells from damage. Research shows that carotenoids such as beta-carotene play a vital role in reducing cell damage. The flower of the dandelion is also full antioxidants such as flavonoids and polyphenols.
- Highly nutritious
From root to flower, dandelions are highly nutritious plants loaded with vitamins, minerals, and fiber. Dandelion greens can be eaten cooked or raw and are an excellent source of vitamins A, C, and K. They also contain vitamin E, folate, and small amounts of other B vitamins. Dandelion greens provide several minerals, including iron, calcium, magnesium, and potassium. Dandelion root is rich in the carbohydrate inulin, a type of soluble fiber found in plants that supports the growth and maintenance of healthy gut bacteria in your digestive tract. Dandelion root is often dried and made into tea, but you can also eat it whole like other root vegetables.
- Reducing cholesterol
Dandelions contain bioactive compounds that may help lower a person’s cholesterol. Research conducted in animals and test tubes has shown that dandelion may be able to help reduce blood lipids. This can include cholesterol and triglycerides. It may be possible that people can use dandelion to help treat high cholesterol, but more research in humans is still necessary.
- May help fight inflammation
Dandelion may reduce inflammation thanks to compounds such as polyphenols. Inflammation is a natural immune system response to injury or infection. However, long-term inflammation may permanently damage body tissues and DNA. Some test-tube studies note significantly reduced markers of inflammation in cells treated with compounds extracted from dandelion. One study in rats determined that a tincture made from dandelion reduced oxidative stress and had cardioprotective effects. Still, human research is needed.
- Regulating blood sugar
There is some evidence to suggest that dandelions contain compounds that may help with regulating blood sugar. Chicoric and chlorogenic acid are two bioactive compounds in dandelion that may help decrease blood sugar levels. Chicoric and chlorogenic acid may also limit the digestion of starchy, high carb foods, which may further contribute to dandelion’s ability to lower blood sugar levels. Some studies in animals suggest that dandelion’s hypoglycemic properties and ability to lower both insulin resistance and fasting blood glucose levels may help manage type 2 diabetes. However, further research is required to make any definitive claims.
- May support healthy bones
Very little research has been conducted on dandelion’s effect on bone health, though some of its nutrients contribute to maintaining strong, healthy bones. Dandelion greens are a good source of calcium and vitamin K, which play a crucial role in bone health. One small study linked an increased intake of vitamin K-rich leafy green vegetables to lower blood levels of osteocalcin, a protein found in your bones. This suggests that eating more leafy greens, such as dandelion, may help prevent bone loss. Inulin, a fiber found in dandelion root, may also support healthy bones by improving digestion and gut health. Additionally, some research suggests that the antioxidants in dandelion and other greens play a key role in bone health and protect against bone loss by decreasing oxidative stress.
- May lower blood pressure
Although some claim that dandelion may reduce blood pressure, studies are limited. In Western medicine, diuretic medications are used to rid the body of excess fluid, which may help decrease blood pressure levels. One older human study found dandelion to be an effective diuretic. However, this study was brief and involved only 17 people. Dandelion also contains potassium, a mineral associated with decreased blood pressure in those with previously elevated levels. Thus, this plant may indirectly affect blood pressure due to its potassium content. Notably, this effect isn’t unique to dandelion — it applies to any potassium-rich food eaten as part of a healthy diet.
- Boosting the immune system
There is some evidence that suggests that dandelions can help boost the immune system. A 2021 review notes that dandelions have both antiviral and antibacterial properties. For example, one 2020 study found that dandelions help limit the growth of hepatitis B in cells in test tubes. However, researchers need to do more studies to determine the impact of dandelions on the immune system.
- Promoting liver health
Research shows that dandelion may be able to help prevent and treat some liver diseases. This includes:
- acetaminophen-induced liver injury (AILI)
- nonalcoholic fatty liver disease (NAFLD)
- alcohol-related liver damage
Researchers conducted this research in animals and test tubes, so human studies are necessary to determine if dandelion can actually be used medicinally for these purposes.
- May be a useful skin care treatment
Animal and test-tube research notes that dandelion extract may protect against skin damage caused by sunlight, aging, and acne. In one study, a fermented broth of dandelion extract prevented skin damage when applied just before or immediately after exposure to UVB radiation, which is the radiation you get from sunlight. An older test-tube study showed that dandelion root extract increased the generation of new skin cells, which may support your skin’s appearance as you age. Additionally, older research indicates that dandelion extract may reduce skin inflammation and irritation while increasing hydration and collagen production. This may be useful in preventing and treating certain types of acne. However, recent research on the effects of dandelion on skin health is lacking, and studies are limited to test tubes and animals.
- May have anticancer effects
Perhaps one of the most intriguing health claims about dandelion extract is its potential to prevent the growth of cancerous cells in various organ systems. A 4-week study in rats showed that administering dandelion root extract modified specific pathways involved in suppressing the growth and spread of breast cancer cells. Other test-tube studies have found that dandelion root extract may slow the growth of cancer cells in liver, colon, prostate, and stomach tissue. One 2017 study examining cancer growth in a test tube determined that dandelion extract may help reduce the growth of liver cancer. Other research has shown similar benefits for:
- colon cancer
- breast cancer
- pancreatic cancer
- prostate cancer
These findings are encouraging, but human research is lacking.
Dosage – Dried powder: 250–1,000 mg four times per day
