Dandelion
Article by Stefan Burns - Updated April 2022. Join the Wild Free Organic email newsletter!
| Name: | Dandelion, Linnaean - Taraxacum officinale |
| Color: | Yellow flowers, green leaves, whiteish-tan to brown roots |
| Constituents: | Taraxacin, taraxerin, taraxerol, taraxasterol, polyphenols, carotenoids, xanthophylls, flavoxanthin, inulin, sterols, terpenes |
| Effect: | Blood purifier, improves digestion (diuretic in high doses), anti-inflammatory, |
| Preparation: | Flowers and leaves can be eaten raw or cooked. The roots can be shredded or powdered for use in tea or for supplementation. |
| Dosing: | 1-3 grams of root for tea, 1-10 grams of root powder for supplementation purposes |
| General Notes: | Dandelion flowers and leaves contain abundant levels of calcium. Dandelion root can be used as a coffee substitute. All parts of the plant are safe to use in large amounts. |
What is Dandelion?
With flowers like honey, leaves like lettuce, and roots like coffee it’s no wonder that dandelions (Taraxacum officinale) are immensely popular despite being considered only as a weed by many uneducated. Dandelion is an entirely edible wildflower whose roots, leaves, and flowers have been used as different food and herbal products, and medicinally in herbalism practices for thousands of years. Its long history as a folk remedy is now supported by modern scientific research that has taken place looking into the unique phytochemistry and health benefits of dandelion.
Dandelion in Ayurveda
In Ayurveda it is said that food is medicine, and the humble dandelion is an excellent example of this truth, being both a common food around the world while also being a premiere detoxifing herbal medicine.
In Ayurveda dandelions are recommended for reducing kapha in the body when transitioning from the winter to spring season, and the appearance of blooming dandelions during that early spring period aligns with this advice. In Ayurveda kapha is one of the three functional energies of nature, made of primarily earth and water elements. The nature of kapha energy is slow, heavy, smooth, oily, and stable. Kapha-rich foods provide warmth, stability, and comfort during cold winter months but kapha brings with it a certain dullness. Dandelion is used in Ayurveda at the beginning of spring to reduce excess kapha energy accumulated during the winter months and to promote the higher frequency vitality that is of benefit during winter and spring.
Dandelion Identification
Dandelion is widely distributed in the warmer temperate zones of the Northern Hemisphere and are found on all the continents except Antarctica. Dandelions were first brought to North America on the 1620 Mayflower voyage from Britain to Massachusetts.
The oblong 3-10” (7.5-25 cm) long leaves of a mature dandelion plant grow in a basal rosette. The leaves have a few hairs and have widely-spaced teeth that point towards the base of the plant. Dandelions have a thick fleshy taproot that is easily broken. All parts of the plant exude a milky sap when cut. A yellow dandelion flower is not a single flower but instead a composite flower head composed of many very small florets.
Dandelion Cultivation
Dandelions are easily cultivated and require very little attention once established. To grow dandelions grow in your area then harvest some dandelion seedheads and blow the seeds (and make a wish!) out over where you want the dandelions to start growing. Alternatively instead of finding dandelion seedheads to harvest you can purchase dandelion seeds from Mountain Rose Herbs.
Taraxacum officinale in the garden is highly beneficial because their deep tap roots draw water and nutrients up from soil layers inaccessible to many other plants. If harvesting from a plant pull no more than half of its leaves and/or flowers, or if digging dandelions up by the root then harvest no more than 50% of all the dandelions in an area in order to maintain a healthy stable population. If the taproot is broken during harvesting and a segment remains stuck in the ground leave it and consider it a good thing because a dandelion can regrow easily from its broken roots.
The longer a dandelion is left to grow without harvesting the bigger and more dominant it’ll become. In my garden I have a few especially large dandelions that I never harvest from so they may always function for the benefit of the garden, soil microbiome, and for continuously dandelion seeding. Dandelions are a vital source of nectar for pollinators throughout the year but especially during early spring time.
Harvesting Dandelion
Dandelion is a hardy and very adaptable wildflower than can grow in a wide variety of environments, and for this reason it’s important to be careful in sourcing dandelion from reputable sources. Dandelions can grow, even thrive, in areas contaminated with waste, and their efficient and deep taproots can draw toxins out of the soil and into their roots. Care should be taken to only wild harvest dandelions from uncontaminated areas. For example, dandelions growing along the side of a road where pollution levels are higher, or dandelions growing in a field sprayed with pesticides, should not be consumed.
The phytochemical composition of dandelion depends on the season in which it is gathered and the time of day it is harvested. Inulin content in dandelion roots is determined by the degree of conversion of inulin to laevulose and other sugars, which is ~2% during spring to ~40% in fall. Sesquiterpene is one compound that imparts a bitter taste to dandelion leaves and roots, and it’s present at greater concentrations when dandelion is harvested in the spring. Concentrations of methyl sterols are highest during the winter months, whereas sitosterol and cycloartenol esters levels are greatest during periods of sunshine of which there is more of during the summer months. The science of when to harvest dandelion to boost what health effect is still being discovered, so if using dandelion yourself as part of an herbal practice I recommend harvesting dandelions at different parts of the year, labeling the conditions under which they were harvested, and making your own observations as to the differences.
Dandelion Health Benefits
Raw dandelion greens contain high amounts of vitamins A, C, and K, contain abundant potassium, and are moderate sources of calcium, iron, and manganese. Dandelion is also one of the richest green-vegetable sources of beta-carotene (which is converted to vitamin A by the body). Dandelions also contain a variety of phytochemicals such as lactones, terpenoids, polysaccharides, phenylpropanoids, phenolic compounds, and inulin.
Modern scientific research as it is known to do is splitting apart and examining the biochemical effects of the many phytochemicals that dandelion has, which is useful to understand very precisely what phytochemical has what effect. This approach has its limits though, and with new compounds being discovered continuously it is more practical to understand the health benefits of dandelion from a holistic “whole-herb” viewpoint.
Taraxacum officinale benefits
Of all of dandelions many health effects what’s best established is that consuming dandelion has potent antioxidant and anti-inflammatory effects throughout the body. It’s dandelion’s anti-inflammatory properties that are chiefly responsible for its many cardiovascular, metabolic, immunity, digestive, anti-cancer, and liver protective health benefits.
Dandelion Health Uses
Dandelion’s health benefits provide it many health uses, and the way some of it’s health benefits overlap in effects allow dandelion to be useful for common health conditions which exist downstream of the beneficial changes dandelion causes in the body, for example with skin issues. When discussing the health uses of dandelion, in general it is dandelion root that is most commonly given herbally.
Dandelion for Pain
Possessing many strong antioxidant compounds and overall being a strong anti-inflammatory, the entire dandelion plant is useful for reducing pain throughout the body, and may even work to heal the root issues causing the pain. Acute pain may require a large dosage whereas chronic pain might be eased with a lower daily dose of dandelion in the form of tea or root powder.
Dandelion is a Cardiovascular and Metabolism Aid
Dandelion improves blood cholesterol values, adapts fat metabolism towards optimal, improves blood glucose parameters, inhibits excessive platelet aggregation and reduces risk from thrombosis and other blood coagulation disorders. In general dandelion is considered a blood purifier, and by detoxifying and improving blood parameters it improves the efficiency of the heart which reduces risk from cardiovascular disease.
Dandelion has Anti-Cancer Properties
Dandelion inhibits the growth of cancer cells through anti-tumor actions, is cytotoxic to mature cancer cells and induces them to undergo apoptosis (cellular death), is immunostimulatory, and does all this while displaying no toxicity to healthy cells. Dandelion might not cure cancer on its own, but taken alongside traditional cancer treatment will improves chances of successful elimination of cancer without causing any new side effects (and more likely ameliorating to a degree the side effects of common cancer drugs and therapies).
Dandelion is a Digestive Aid and Diuretic
Dandelion reduces constipation, diarrhea, and intestinal cramping, increases thickness of the mucosal lining of the digestion system, heals gastric ulcers, increases bile production (an aid to fat utilization), stimulates healthy appetite, and possesses antimicrobial properties.
One of the root causes of many digestive ailments is the lack of mucous production sufficient to coat and protect the epithelial linings of the gastrointestinal system. Mucous is the first line of defense against the trillions and trillions of microorganisms that live in the gut, and if mucosal linings are thin then microorganisms can colonize directly on the outer digestive cellular surface, creating an inflammatory burden and stressing the capabilities of the immune system. These biofilms as they are known are difficult to dissolve/dislodge, and biofilms are one reason why many digestive issues flair back up after seeming to go away after a gut healing protocol like a 48 hour fast. By stimulating mucous production while also possessing antibacterial and immune-boosting properties, dandelion packs a one two three punch against biofilms which are a main contributor to many digestive issues. Dandelion tea taken 1-2x time a day is best for healing the digestive system.
Dandelion for Kidney Issues
Dandelion may prevent and help with the treatment of kidney stones at moderate to high dosages. Kidney stones are typically made of a mineral known as calcium oxalate. Direct supplementation of calcium can cause an slight increased chance of kidney stones, but a much bigger risk factor in developing kidney stones is a diet low in calcium. When calcium levels are low, oxalate circulates in the bloodstream at greater concentrations, and much of this oxalate eventually will wind up in urine where it is 15x more likely to precipitate calcium oxalate crystals as compared to calcium concentrations in urine.
Dandelions reduce the risk of kidney stones not only because of the effect some of its phytochemicals have on the renal system, but also because dandelion is a rich source of calcium which if consumed regularly will reduce the chance of experiencing low calcium levels.
Dandelion for Liver Issues
Dandelion modulates liver enzymes, protects against alcoholic liver damage, and is an anti-fibrotic agent for hepatic disorders like liver fibrosis. When dandelion is a regular part of the diet, supplemented directly with, or consumed often as a tea, it has a general protective effect on the liver.
The liver is the bodies master detoxifier next to the kidneys, and supporting the liver in these efforts can prevent to buildup of cellular stress and waste products which can lead to health problems from minor to serious. Being mindful of liver health is a necessary requirement for good health and longevity.
Dandelion Uses for Skin
Dandelion’s antimicrobial, cholesterol improving, blood glucose optimizing, coagulation reducing, immune boosting, and general anti-inflammatory effects demonstrate that dandelion is a first class “blood purifier”. The skin is the largest organ and since it covers so much surface area and is exposed to the outside environment, the skin is a tidy detoxification pathway. Skin inflammatory conditions such as psoriasis and eczema, or more common skin issues like acne are caused by autoimmune and immune reactions to microorganisms respectively.
As a blood purifier dandelion will reduce the use of the skin detoxification pathway because the issue (autoimmunity, excess bacteria) will be reduced in the body and better controlled, thereby not requiring skin detoxification to occur in the first place. For dandelion to work best for skin conditions, it should be eaten or supplemented with daily, and for serious skin issues a dandelion poultice from any part of the plant can be made and applied directly to the area of concern.
Other Dandelion Root Benefits
Some other benefits of dandelion root is that it is an adaptogen for the endocrine system, especially for female hormone disorders as it increases estrogen receptor expression, progesterone receptor expression, and follicle stimulating hormone receptor expression in adipose tissue and reproductive organs.
Through its blood purifying actions and the large surface area of blood vessels in the lungs, dandelion has proven useful in treating inflammatory lung conditions.
Note: Much of the research into dandelion showing these benefits has been done using animal models and therefore hasn’t been directly confirmed for humans.
Dandelion Food Products
Being a ubiquitous and plentiful herb in parts of the world (especially Europe where few dangerous pesticides are used to eliminate them), and being completely edible has led to the creation of many different dandelion foods, some being just raw parts of the plant while others are derivatives.
*Dandelion root and leaf products for purchase are listed at the end of this article.
Dandelion Flowers
Dandelion flowers can be eaten raw and are quite nice enjoyed this way. They have quite a sweet flavor but if left in the palate that sweetness will eventually turn bitter. Eat dandelion flowers by themselves as an occasional treat or add them as a salad topper for flavor and color.
I like eating dandelion flowers raw because they are high in calcium and therefore are good for the teeth. Since dandelions grow fairly ubiquitously, if a patch of happy dandelions is found growing in a good spot, picking a few and leaving a majority makes for a healthy enamel-building snack while out and about.
Dandelion Leaves
Like the flowers dandelion leaves can be eaten raw, though it’s also common to eat them steamed or sautéed. Dandelion greens are nutty and earthy in flavor but can be quite bitter. Dandelion leaves can be made less bitter through blanching, first boiling them in salty water for 1-2 minutes and then immersing them in ice water for 30 seconds.
Dandelion leaves make a great addition to a leafy green salad when added in a minimal amount so their bitterness isn’t overwhelming and the natural earthiness instead comes out. Smaller younger dandelion leaves are less bitter than larger more mature leaves.
Dandelion Tea
Dandelion tea is one of the primary ways to enjoy the heath and herbal benefits of dandelion. Dandelion tea can be made from all three parts of the plant, though it’s typically the root that is steeped. For a full extract dandelion tea steep dried dandelion root, dried dandelion leaves, and fresh dandelion blossoms all together.
The strength of a dandelion tea is determined by the water temperature used and the length of time it is steeped for. A light dandelion tea can be made by steeping dandelion root for 5-8 minutes with 170 F (75 C) water. A more potent dandelion tea more specifically used for health and herbal reasons can be made by steeping dandelion flowers, dried leaves, and dried root for 15 minutes using boiling water.
A water-based dandelion extract can be made by simmering dried dandelion root for 30-90 minutes. Though dandelion is non-toxic, this extract will be quite bitter and is best used for specific health and wellness endeavors (for example as a strong blood purifying agent)
Dandelion Jelly
One unique way to enjoy dandelions is to make a jelly from dandelion flower blossoms. Pick a 4 cups worth of dandelion flowers and remove all stems and green parts from the flower heads. Bring 4 cups of spring water to a boil and pour over the flowers, steeping them until the water is room temperature.
Once cool strain and press the mixture to extract as much rich dandelion tea as possible. In a pot bring the dandelion tea, 2 tbsp of lemon juice, and half a packet of pectin (1/4 cup & 1.5 tsp) to a boil. Stir in 4 cups of sugar and boil for 1-2 minutes. Remove from heat and let cool slightly before pouring the jelly mixture into airtight canning jars. Let the jelly rest in the refrigerator until set, about 4 hours.
Dandelion Coffee
Roasted and ground dandelion root can be used as a caffeine-free coffee alternative because it has a similar appearance and taste to coffee. For those looking to perform a caffeine tolerance reset, or for those traveling through the bush like hunters who want an easy to identify and produce early morning drink, dandelion coffee is a good alternative to coffee to enjoy. Dandelion coffee has the benefit of being high in many vitamins, minerals, and phytochemicals and is a detoxifier as well as a diuretic.
Dandelion Wine
Dandelion wine is made dandelion flower blossoms like dandelion jelly except the strong dandelion tea that is made is fermented instead of jellied. Dandelion wine has a moderate alcohol content and has been produced mostly non-commercially as a “cheap man’s wine” in Europe and North America. The general rule of thumb is one gallon of dandelion flowers will produce one gallon of dandelion wine.
Dandelion wine has many of the health benefits that other dandelion preparations have, specifically it’s a useful digestive aid that can be used to restore normal digestive function which also cleanses the microbiome (due to the alcohol content) of pathogenic microorganisms.
Is Dandelion Safe?
Dandelion is one of the safest herbs known to man. The entire plant is non-toxic and it has a long history of use in large doses.
The biggest concern with the safety of dandelion is not the plant itself but whether the plant has absorbed contamination like heavy metals from waste areas. Since dandelions can grow in conditions many other plants can’t tolerate, they can be growing in environments where they’re best left undisturbed and unharvested. Dandelions growing in waste areas detoxify and remediate the soil and are best left to that noble task.
Dandelion Dosing
Dandelion is entirely non-toxic and is useful and well-tolerated in large doses. Dandelion flowers and leaves can be consumed in large amounts similar to typical servings for leafy greens like spinach and kale, whereas dandelion root powder is often supplemented with in the 1-10 gram range.
To brew a typical cup of dandelion tea steep 1-3 grams of dandelion root in boiling water for 5-8 minutes. Serve with honey to cut the bitterness.
Brew dandelion coffee the same as you would with regular coffee. Roasted dandelion root can be combined with chaga mushroom (another coffee substitute) to create a dandelion chaga coffee substitute, which has even more beneficial health effects. Or combine coffee, roasted dandelion root, and chaga together!
Where to Buy Dandelion?
Dandelion products are available from many different suppliers, and the supplier I trust and keep returning too is Mountain Rose Herbs. Mountain Rose Herbs offers a wide range of organic herbs, spices, essential oils, and so much more. All of their dandelion products are USDA organic certified.
Dandelion Root
This dandelion root is harvested in autumn when its inulin content is highest. Dandelion root finely chopped in this way is great for steeping into a tea, I recommend buying double what you think you need because in my experience I end up using dandelion root much faster than expected.
Roasted Dandelion Root is a good caffeine-free coffee alternative.
Dandelion Root Extract absorbs quickly and powerfully into the bloodstream when taken sublingually.
Dandelion Root Powder
Powdered dandelion root is useful for taking as a raw full-spectrum supplement.
Roasted Dandelion Root Powder has a stronger earthy flavor than the unroasted powder, try both to see which you prefer!
Dandelion Root Capsules make supplementing with dandelion root easy and convenient, either at home or on the go.
Dandelion Leaf
These dandelion leaves are collected before flowering occurs. Dandelion leaves have different phytochemical ratios than dandelion root. Steep dandelion leaf and root together for a tea which holistically contains the benefits of the full plant.
References:
Malcom Stuart, et al. The Encyclopedia of Herbs and Herbalism. Crescent Books, New York.
González-Castejón M, Visioli F, Rodriguez-Casado A. Diverse biological activities of dandelion. Nutrition Reviews. 2012;70(9):534-547.
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