Vegetable

Cornsalad

73Health
Score

Cornsalad (mâche) is a delicate leafy green vegetable with exceptionally high iron content and significant potassium levels, providing cardiovascular and oxygen-transport support with minimal calories.

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Why Cornsalad scores 73

Nutrient density32

Protein quality12

Fiber content0

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin C42.4Manganese15.6Copper14.9Iron12.1Potassium9.8

Nutrition

per_100g

Calories

Protein

3.6g

Carbs

0.4g

Fat

Fiber

Health benefits

Enhanced oxygen transport and iron status

strong evidence

Iron content (2.18 mg/100g) supports hemoglobin synthesis and mitochondrial cytochrome oxidase function, improving cellular oxygen utilization and aerobic capacity

Blood pressure regulation and cardiovascular protection

strong evidence

High potassium-to-sodium ratio (459:4) supports endothelial function and reduces arterial stiffness through potassium's role in vascular smooth muscle relaxation

Immune and connective tissue support

strong evidence

Vitamin C (38.2 mg/100g) acts as a cofactor for collagen cross-linking and promotes neutrophil function, supporting skin integrity and infection resistance

Cellular detoxification and antioxidant defense

moderate evidence

Selenium (0.9 mcg/100g) is essential for glutathione peroxidase synthesis, a critical antioxidant enzyme protecting cells from oxidative stress and supporting thyroid health

Bone and metabolic health

moderate evidence

Magnesium (13 mg/100g) and phosphorus (53 mg/100g) support bone mineral density and ATP synthesis for metabolic efficiency

Pairs well with

·Pair with olive oil because fat-soluble vitamin A (355 IU) requires dietary lipids for optimal absorption and transport to tissues
·Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron bioavailability through formation of soluble iron complexes in the acidic stomach environment
·Serve with grass-fed beef or oysters because animal-based heme iron and additional zinc improve total dietary iron status when consumed together
·Mix with beet greens because complementary mineral profiles (calcium, magnesium, potassium) create synergistic cardiovascular support

Practical tips

·Best timing: anytime
·Consume raw in salads to preserve heat-sensitive vitamin C and maximize nutrient density; light wilting acceptable but avoid cooking which reduces micronutrient concentration
·Store in sealed refrigerator bags with damp paper towels to maintain turgor and prevent dehydration; use within 4-5 days for optimal nutrient retention
·Select bright green bunches with tender, unblemished leaves; avoid yellowing or slimy texture indicating microbial degradation
·Wash thoroughly under cool running water before consumption as leafy greens can harbor soil bacteria; use 1:3 white vinegar rinse if concerned about pathogens

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