Dock
Score
Dock is a leafy green vegetable in the buckwheat family, rich in potassium, magnesium, and iron, with a tart flavor profile similar to sorrel. It offers exceptional mineral density with minimal calories, making it valuable for cardiovascular and bone health.
Why Dock scores 91
Nutrition
per_100g
Health benefits
Supports cardiovascular health through potassium and magnesium content
strong evidencePotassium (390mg/100g) regulates blood pressure by counteracting sodium and supporting vasodilation; magnesium (103mg/100g) maintains arterial elasticity and reduces inflammation in vascular tissue
Enhances iron absorption and addresses anemia risk
moderate evidenceDock contains 2.4mg heme-independent iron paired with 48mg vitamin C, which acidifies the digestive environment and reduces oxalate inhibition of non-heme iron absorption
Supports bone and mineral metabolism
moderate evidenceMagnesium and phosphorus work synergistically to maintain bone mineral density; dock's mineral profile supports osteoblast function despite oxalate content
Provides antioxidant and anti-inflammatory support via oxalates and polyphenols
emerging evidenceOxalates and polyphenolic compounds in dock exhibit free-radical scavenging activity and may reduce chronic inflammatory markers
Supports digestive function and liver health
emerging evidenceBitter compounds stimulate bile production and hepatic detoxification; fiber content (2.9g/100g) supports healthy microbiota diversity
Pairs well with
- ·Pair with citrus (lemon or orange) to maximize non-heme iron absorption by providing vitamin C that overcomes oxalate inhibition
- ·Combine with calcium-rich foods like dairy or fortified plant-based alternatives, consumed separately, to mitigate oxalate competition for calcium bioavailability
- ·Serve with fat sources (olive oil, avocado) to enhance absorption of fat-soluble vitamin A and support polyphenol bioavailability
- ·Mix with other bitter greens like radicchio or endive for synergistic digestive stimulation and broader phytonutrient diversity
Practical tips
- ·Best timing: midday
- ·Select young dock leaves with minimal yellowing and cook similarly to spinach or kale; briefly blanch or sauté to reduce oxalate content by 20-30% while preserving heat-stable potassium and magnesium
- ·Store fresh dock in refrigerator crisper wrapped in damp cloth for up to 5 days; dock wilts quickly and is best consumed within 2-3 days of purchase for maximum nutrient retention
- ·If consuming dock regularly (>3x weekly), consider pairing consistently with vitamin C sources and spacing intake throughout the week to minimize cumulative oxalate load if sensitive to kidney stones
- ·Use dock as a base for potage, blended soups, or stir-fries rather than raw salads to improve palatability of its strong tart flavor while maintaining nutritional density
- ·Source organic or foraged dock when possible, as the vegetable readily accumulates soil minerals; wash thoroughly before use to remove any residual sediment
