The vegetable in focus here is the chrysanthemum greens, also known as shungiku or edible chrysanthemum. Chrysanthemum greens are a familiar green vegetable during autumn and winter in Vietnam. The plant has a distinctive aromatic scent, a slightly pungent taste, tender young leaves that are easy to cook, and boasts a high nutritional value. Besides being a popular ingredient in hot pot, soup, or eaten raw, chrysanthemum greens are considered a “natural medicine” with numerous health benefits. This article will help you understand the advantages of including chrysanthemum greens in your family’s diet in a scientific manner.
1. Chrysanthemum Greens: A Humble Yet Nutritionally Rich Vegetable
Chrysanthemum greens belong to the Asteraceae family and are a leaf vegetable commonly consumed in many Asian countries. They are typically grown during the winter as they thrive in cooler climates. Chrysanthemum greens stand out with their tender leaves, a mild pungent aroma, and vibrant yellow flowers, reminiscent of a combination of the mustard family and chrysanthemums.
Chrysanthemum greens are packed with vitamins A and C, minerals like potassium, calcium, and iron, as well as essential amino acids. They are low in calories, rich in fiber, and perfect for a healthy diet or weight loss plan.
2. Notable 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 aids in repairing damaged cells, boosting metabolism, maintaining liver function, and balancing acid-base levels in the body. Regular consumption helps reduce toxins, prevents acne breakouts, and safeguards against liver diseases.
2.2 Digestive Health and Laxative Effects
The natural essential oils in chrysanthemum greens, responsible for their distinctive aroma, stimulate digestion and enhance 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
The abundance of vitamins, carotenes, and amino acids in chrysanthemum greens stabilizes the nervous system, reduces anxiety, and improves sleep quality. They are particularly beneficial for individuals with high blood pressure and the elderly, as they protect brain health and prevent memory decline.
2.5 Cardiovascular Benefits and Blood Pressure Regulation
Chrysanthemum greens contain eight essential amino acids, potassium, and mineral salts, which have diuretic properties and help regulate blood pressure. The fiber in these greens also lowers cholesterol, protecting cardiovascular health and reducing the risk of atherosclerosis. The natural aroma of chrysanthemum greens also has a heart-soothing effect, promoting relaxation.
2.6 Preventing Osteoporosis and Anemia
Rich in iron and calcium, chrysanthemum greens provide essential nutrients for blood formation and bone development. They are highly recommended 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 various 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 colder months.
Drying for medicinal purposes: Older chrysanthemum greens and their roots can be dried and used in traditional Eastern medicine.
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