Vegetable

Chrysanthemum

Health
ScoreA+

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.

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Why Chrysanthemum scores 91

Nutrient density35

Protein quality12

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 248%Folate 38%Manganese 35%Copper 13%Vitamin B6 11%

Nutrition

per_100g

Calories

3.4g

Protein

Carbs

0.6g

Fat

Fiber

Health benefits

Enhanced bone health and reduced fracture risk

strong evidence

Exceptionally 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 evidence

High 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 evidence

Folate (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 evidence

Iron 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 evidence

Chrysanthemum 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