The vegetable in question is chrysanthemum greens, also known as sheng cai or tan o in Vietnam. Chrysanthemum greens are a familiar green vegetable during the autumn and winter seasons in Vietnam. The plant has a distinctive aroma, a slightly pungent taste, tender leaves that are easy to cook, and especially high nutritional value. Not only is it a popular ingredient in hot pot, soup, or eaten raw, but chrysanthemum greens are also considered a “natural medicine” with numerous health benefits. This article will help you understand the advantages of chrysanthemum greens and how to scientifically incorporate them into your family’s diet.
1. Chrysanthemum Greens: A Wild Vegetable Packed with Nutrition
Chrysanthemum greens belong to the Asteraceae family and are a popular leaf vegetable in many Asian countries. They are typically grown in the winter as they thrive in cool climates. Chrysanthemum greens stand out with their tender leaves, a mild pungent aroma, and bright yellow flowers, resembling a combination of the Brassica genus and chrysanthemums.
Chrysanthemum greens are rich in vitamins A and C, minerals like potassium, calcium, and iron, and various essential amino acids. They are low in calories, high in fiber, and perfect for a healthy diet or weight loss plan.
2. Outstanding Health Benefits of Chrysanthemum Greens
2.1 Liver Protection and Detox Support
Chrysanthemum greens are considered a “friend of the liver” due to their high content of carotene, amino acids, and minerals. Potassium in these greens helps repair damaged cells, boosts metabolism, maintains liver function, and balances acid-base levels in the body. Regular consumption of chrysanthemum greens reduces toxins, minimizes acne breakouts, and prevents liver diseases.
2.2 Digestive Health and Laxative Effects
The natural essential oil that gives chrysanthemum greens their distinctive aroma stimulates digestion and improves appetite. The high fiber content promotes intestinal peristalsis, preventing constipation and reducing bad cholesterol.
2.3 Immune System Boost
Chrysanthemum greens are rich in selenium, an essential mineral that strengthens the immune system and lowers the risk of flu and infections. Additionally, the vitamins and antioxidants in these greens help slow down the aging process, promoting overall health.
2.4 Nervine, Stress Relief, and Sleep Aid
Due to their high content of vitamins, carotenes, and amino acids, chrysanthemum greens stabilize the nervous system, reduce anxiety, and improve sleep quality. They are especially beneficial for individuals with high blood pressure and the elderly, as they protect brain health and prevent memory decline.
2.5 Cardiovascular Protection and Blood Pressure Reduction
Chrysanthemum greens contain eight essential amino acids, potassium, and trace minerals that promote diuresis, stabilize blood pressure, reduce cholesterol, protect cardiovascular health, and prevent atherosclerosis. Their natural aroma also has a cardiac tonic effect, providing a relaxing sensation.
2.6 Prevention of Osteoporosis and Anemia
Rich in iron and calcium, chrysanthemum greens provide essential nutrients for blood formation and bone development. They are highly beneficial for children, pregnant women, and the elderly.
3. Delicious and Nutritious Ways to Prepare Chrysanthemum Greens
Chrysanthemum greens are versatile and can be prepared in multiple ways:
Boiling or steaming: These methods help retain vitamins and natural sweetness.
Soup: Chrysanthemum green soup with shrimp, minced meat, or seafood is both refreshing and nutritious.
Hot pot dipping or raw consumption: A favorite during cold weather.
Drying for medicinal purposes: Older chrysanthemum greens and their roots can be dried and used in traditional East Asian medicine.
