Borage (Cooked, Dried, with Salt) – Nutritional Information
Borage, a unique herb known for its refreshing taste and vibrant blue flowers, is commonly used in both culinary dishes and traditional medicine. When cooked and dried with a pinch of salt, borage becomes a versatile ingredient that can enrich a variety of recipes, from salads to soups and stews. Below is a detailed breakdown of its nutritional profile and health benefits, making it a fantastic addition to your diet.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 25 kcal |
| Protein | 2.09 g |
| Fat | 0.81 g |
| Saturated Fat | 0.197 g |
| Carbohydrates | 3.55 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 102 mg |
| Iron | 3.64 mg |
| Magnesium | 57 mg |
| Phosphorus | 55 mg |
| Potassium | 491 mg |
| Sodium | 324 mg |
| Zinc | 0.22 mg |
| Copper | 0.143 mcg |
| Manganese | 0.385 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 32.5 mg |
| Thiamine (Vitamin B1) | 0.059 mg |
| Riboflavin (Vitamin B2) | 0.165 mg |
| Niacin (Vitamin B3) | 0.94 mg |
| Vitamin B6 | 0.088 mg |
| Folate (Vitamin B9) | 10 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 219 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Borage is not considered a common allergen. However, individuals with plant allergies or sensitivity to certain herbs should consult with a healthcare provider before incorporating borage into their diet, especially if they are on medication or have specific health conditions.
Dietary Preferences:
- Vegan & Vegetarian Friendly: This herb fits easily into both vegan and vegetarian diets.
- Low in Calories: Ideal for those on calorie-restricted diets.
- Rich in Nutrients: Contains important vitamins and minerals, including Vitamin C, calcium, and iron, making it a great addition to a balanced diet.
Health Benefits:
Borage is a powerhouse of nutrients, especially minerals like calcium and iron, which are essential for bone health and red blood cell production. It is also a good source of Vitamin A, which plays a crucial role in maintaining healthy vision and immune function. The high potassium content helps in maintaining healthy blood pressure levels, and the Vitamin C content can contribute to immune health and skin rejuvenation.
Borage also provides a modest amount of fiber and protein, which can contribute to overall satiety and muscle maintenance. Although the fiber content is low, the other micronutrients more than make up for it, making it a nutritious herb for various dishes.
Cooking Tips:
Borage is often added to salads, soups, and stews, or used as a garnish in both savory and sweet dishes. Its mild cucumber-like flavor pairs well with a variety of dishes, especially in fresh, light meals or as an herbal infusion in teas. Dried and salted borage can be sprinkled over dishes as a seasoning or incorporated into pesto for added flavor complexity.
Conclusion:
Borage is a highly nutritious herb with a range of health benefits, offering an excellent source of essential vitamins and minerals while being low in calories. Its delicate taste and versatility make it a great addition to many recipes, whether you’re looking to add a unique flavor to your meals or enhance their nutritional value. Try incorporating borage into your cooking for a refreshing twist on traditional dishes!
