Nutritional Profile: Chrysanthemum Garland (Raw)
Chrysanthemum garland, a leafy green vegetable often used in Asian cuisine, is as nutritious as it is versatile. This raw, fresh ingredient is an excellent addition to salads, soups, or stir-fries, offering a mild flavor and a powerhouse of essential nutrients. Below is a detailed nutritional breakdown for chrysanthemum garland, raw:
Nutritional Information (Per 100g)
| Nutrient | Amount | Daily Value (%) Approximation |
|---|---|---|
| Energy | 24.0 kcal | 1% |
| Protein | 3.36 g | 7% |
| Total Fat | 0.56 g | <1% |
| – Saturated Fat | 0.0 g | 0% |
| Carbohydrates | 3.02 g | 1% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 0.0 g | – |
| Calcium | 117.0 mg | 9% |
| Iron | 2.29 mg | 13% |
| Magnesium | 32.0 mg | 8% |
| Phosphorus | 54.0 mg | 8% |
| Potassium | 567.0 mg | 12% |
| Sodium | 118.0 mg | 5% |
| Zinc | 0.71 mg | 6% |
| Copper | 0.137 mg | 15% |
| Manganese | 0.943 mg | 41% |
| Selenium | 0.0 ยตg | 0% |
| Vitamin C | 1.4 mg | 2% |
| Thiamin (Vitamin B1) | 0.13 mg | 11% |
| Riboflavin (Vitamin B2) | 0.144 mg | 11% |
| Niacin (Vitamin B3) | 0.531 mg | 3% |
| Vitamin B6 | 0.176 mg | 13% |
| Folate | 177.0 ยตg | 44% |
| Vitamin B12 | 0.0 ยตg | 0% |
| Vitamin A | 116.0 ยตg | 13% |
| Vitamin E | 0.0 mg | 0% |
| Vitamin D2 | 0.0 ยตg | 0% |
Health Benefits
Chrysanthemum garland is a nutrient-dense, low-calorie food that offers the following benefits:
- Rich in Folate: With 177 ยตg per 100g, this vegetable is a significant source of folate, which is crucial for DNA synthesis and cell growth. It’s particularly beneficial for pregnant women to support fetal development.
- Supports Bone Health: Calcium, magnesium, and phosphorus content contribute to stronger bones and teeth.
- Boosts Heart Health: The high potassium levels help regulate blood pressure and promote cardiovascular health.
- Aids Digestion: With 3 grams of fiber per serving, it supports a healthy digestive system and prevents constipation.
- Packed with Antioxidants: Manganese and vitamins A and C help fight oxidative stress and boost the immune system.
Dietary Considerations and Allergen Information
- Vegan-Friendly: Chrysanthemum garland is plant-based and suitable for vegans and vegetarians.
- Low Allergenic Risk: This vegetable is not a common allergen but may occasionally cause reactions in individuals sensitive to certain greens.
- Low Glycemic Index: Its minimal sugar content makes it a great choice for individuals monitoring blood sugar levels, including those with diabetes.
- Sodium Content: While the sodium level is relatively low, individuals on strict low-sodium diets should account for this in their daily intake.
Culinary Uses and Storage Tips
Chrysanthemum garland is best enjoyed fresh and can be prepared in various ways:
- Raw in Salads: Toss the tender leaves into mixed green salads for a slightly peppery flavor.
- Stir-Fried: Cook quickly with garlic, soy sauce, and sesame oil for a classic Asian dish.
- In Soups: Add towards the end of cooking to retain its bright green color and nutrients.
- Storage: Keep in a loosely sealed plastic bag in the refrigerator for up to a week. Rinse thoroughly before use.
Conclusion
Chrysanthemum garland is an underappreciated superfood packed with essential nutrients and health benefits. Whether you’re seeking a flavorful addition to your meals or a low-calorie option to enhance your diet, this leafy green is a fantastic choice for various dietary needs. Incorporate it into your cooking repertoire and experience its subtle yet delightful flavors alongside its nutritional perks.
