Vegetable

Fireweed

93Health
Score

A+

Fireweed is a nutrient-dense leafy green vegetable rich in fiber, calcium, and manganese, offering exceptional micronutrient density with minimal calories.

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Why Fireweed scores 93

Nutrient density35

Protein quality9

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Manganese291.5Vitamin B679.8Magnesium37.1Copper35.6Calcium33

Nutrition

per_100g

103

Calories

4.7g

Protein

19.2g

Carbs

2.8g

Fat

10.6g

Fiber

Health benefits

Enhanced bone mineral density and fracture risk reduction

strong evidence

High bioavailable calcium (429 mg/100g) and magnesium (156 mg/100g) provide essential minerals for osteoblast function and hydroxyapatite formation in bone matrix

Improved digestive health and metabolic regulation

strong evidence

Exceptional fiber content (10.6g/100g) promotes prebiotic substrate for beneficial gut microbiota, enhancing short-chain fatty acid production and intestinal barrier integrity

Antioxidant and anti-inflammatory defense

moderate evidence

Manganese (6.7 mg/100g) serves as cofactor for superoxide dismutase, a primary cellular antioxidant enzyme; plant polyphenols provide additional oxidative stress protection

Cardiovascular and metabolic health support

strong evidence

Potassium (494 mg/100g) and magnesium support vascular endothelial function, blood pressure regulation, and insulin sensitivity; low sodium profile reduces hypertension risk

DNA synthesis and cellular regeneration

moderate evidence

Folate (112 mcg/100g) and manganese are essential cofactors for methylation cycles and one-carbon metabolism, supporting genomic stability and telomere maintenance

Pairs well with

·Pair with vitamin C-rich foods (citrus, bell peppers, kiwi) to enhance non-heme iron bioavailability if fireweed is consumed as iron source
·Combine with healthy fats (olive oil, avocado, nuts) to enhance absorption of fat-soluble compounds and support nutrient bioavailability
·Mix with fermented foods (sauerkraut, tempeh, miso) to amplify probiotic benefits and optimize micronutrient utilization through enhanced gut ecosystem
·Pair with B12-containing foods (nutritional yeast, fortified plant milks, or animal products if not vegan) to maximize folate-B12 synergy for methylation support

Practical tips

·Best timing: anytime
·Harvest fireweed young shoots (spring) before flowering for maximum tenderness; mature leaves become tougher but retain nutritional density
·Store fresh fireweed in breathable containers in refrigerator; use within 3-5 days or blanch and freeze for long-term preservation of micronutrients
·Lightly steam or sauté fireweed (2-3 minutes) rather than boiling to minimize leaching of water-soluble minerals like potassium and magnesium
·Source cultivated or ethically wild-harvested fireweed from verified suppliers to ensure freedom from environmental contaminants and sustainable harvest practices
·Add fireweed to soups, stews, or grain bowls in final cooking minutes to preserve heat-sensitive micronutrients and maintain bioavailability

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