Vegetable

Tree Fern

83Health
Score

Tree fern is a nutrient-dense leafy vegetable with exceptional fiber content and a notable vitamin C profile, making it a low-calorie addition to longevity-focused diets.

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Why Tree Fern scores 83

Nutrient density31

Protein quality2

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin C33.3Manganese23.4Riboflavin23.1Copper22.4Niacin21.9

Nutrition

per_100g

Calories

0.3g

Protein

10.8g

Carbs

0.1g

Fat

3.7g

Fiber

Health benefits

Supports digestive health and healthy aging through high dietary fiber

strong evidence

Dietary fiber promotes beneficial gut microbiota composition, reduces inflammation, and improves markers associated with healthy aging including fasting glucose and lipid profiles

Enhances collagen synthesis and skin health via vitamin C content

strong evidence

Vitamin C acts as a cofactor for prolyl hydroxylase and lysyl hydroxylase enzymes essential for collagen cross-linking and structural integrity

Provides antioxidant protection against oxidative stress

emerging evidence

Contains polyphenolic compounds that scavenge free radicals and may upregulate endogenous antioxidant enzyme systems

Supports stable blood glucose and weight management

moderate evidence

High fiber content slows gastric emptying and glucose absorption, reducing insulin spikes and promoting satiety hormones

Pairs well with

·Pair with lemon or lime juice to enhance vitamin C absorption and add acidity that increases polyphenol bioavailability
·Combine with healthy fats (olive oil, avocado) to improve absorption of fat-soluble compounds and enhance nutrient retention during cooking
·Serve alongside iron-rich foods (beans, lentils) as vitamin C significantly enhances non-heme iron absorption from plant sources
·Mix with garlic and ginger for additive anti-inflammatory effects and synergistic antioxidant activity

Practical tips

·Best timing: anytime
·Select fresh fronds with vibrant green color; avoid browning or wilting which indicates nutrient loss and potential spoilage
·Store in refrigerator in a damp cloth or perforated bag for up to 5 days; keep separate from ethylene-producing fruits to slow degradation
·Blanch briefly (2-3 minutes) in boiling water before consuming raw or adding to dishes to reduce oxalate content and improve digestibility
·Lightly steam or sauté rather than boil to preserve water-soluble vitamin C; avoid prolonged cooking which destroys heat-sensitive nutrients
·If sodium-sensitive, rinse fronds before preparation as their natural sodium content is relatively high compared to other leafy greens

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