Chrysanthemum
Score
Chrysanthemum is a leafy green vegetable rich in vitamin K, potassium, and folate, commonly used in Asian cuisines for both culinary and traditional wellness applications.
Why Chrysanthemum scores 91
Nutrition
per_100g
Health benefits
Enhanced bone health and reduced fracture risk
strong evidenceExceptionally high vitamin K concentration activates osteocalcin and matrix Gla-protein, proteins essential for bone mineralization and calcium binding in the bone matrix
Improved vascular endothelial function and blood pressure regulation
moderate evidenceHigh potassium supports sodium-potassium pump function and arterial elasticity; vitamin K activates matrix Gla-protein to prevent vascular calcification
Support for homocysteine metabolism and cardiovascular health
strong evidenceFolate (177 mcg) serves as a critical methyl donor in homocysteine remethylation, reducing circulating homocysteine levels linked to atherosclerosis risk
Enhanced iron absorption and red blood cell production
moderate evidenceIron content paired with vitamin C and organic acids improves non-heme iron bioavailability; folate supports erythropoiesis and prevents iron-related anemia
Anti-inflammatory support through polyphenolic compounds
emerging evidenceChrysanthemum contains flavonoids and sesquiterpenes that modulate NF-κB inflammatory signaling pathways
Pairs well with
- ·Pair with citrus (lemon, orange) or tomato because vitamin C dramatically enhances non-heme iron absorption from chrysanthemum's 2.29 mg iron content
- ·Combine with olive oil or avocado because fat-soluble vitamin K requires dietary fat for optimal absorption and transport
- ·Pair with garlic or ginger because their polyphenols have additive anti-inflammatory effects and enhance nutrient bioavailability
- ·Mix with legumes (lentils, chickpeas) because the combination creates a complete amino acid profile while chrysanthemum's folate supports legume protein metabolism
Practical tips
- ·Best timing: midday
- ·Select chrysanthemum with vibrant green color and firm texture; avoid yellowed or wilted leaves which indicate nutrient degradation and oxidative damage
- ·Lightly blanch or brief stir-fry (2-3 minutes) rather than prolonged cooking to preserve heat-sensitive folate while maintaining vitamin K stability
- ·Store in refrigerator crisper drawer wrapped in damp paper towel; use within 3-4 days as leaves lose nutrient density rapidly post-harvest
- ·Consume the tender leaf tips raw or lightly cooked, as they contain higher polyphenol concentrations than mature stems
- ·Rinse thoroughly under running water before consumption, as the delicate leaves can harbor soil particles and potential pathogens given their texture
