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Wild foods are nutritionally far superior to our domesticated foods, especially those that are grown on depleted soils.
A comparison analysis demonstrates this clearly:
[Numbers indicate milligrams per 100 grams (about 1 cup - fresh; 3 & 1/2 ounces dried)]
*Based on USDA research “The Composition of Foods”; Mark Pederson “Nutritional Herbology”
Plant Nutrients |
RDA |
SPINACH |
KALE |
NETTLES |
DANDELION ROOT |
DANDELION LEAVES |
BURDOCK ROOT |
CHICKWEED |
CALCIUM |
800 |
102 |
206 |
2900 |
614 |
252-4223 |
212-733 |
1210 |
MAGNESIUM |
300 |
96.8 |
37.4 |
860 |
157 |
+ |
537 |
529 |
IRON |
18 |
2.96 |
1.8 |
41.8 |
96 |
3-029 |
51-147 |
253 |
POTASSIUM |
1875-5225 |
518 |
244 |
1750 |
1200 |
397-2757 |
766-1680 |
1840 |
VITAMIN A (IU) |
4,000IU |
8,920IU |
9,130IU |
15,700IU |
14,000IU |
21,060-58,335IU |
7,500IU |
7,229-32,500IU |
VITAMIN C |
60 |
56 |
102 |
83 |
38 |
33-652 |
+ |
375 |
THIAMINE |
1 |
0.116 |
0.11 |
0.54 |
|
.23-1.7 |
1.1 |
0.02 |
RIBOFLAVIN |
1.2 |
0.22 |
0.2 |
0.43 |
0.21 |
.29-1.8 |
|
0.14 |
NIACIN |
13 |
0.6 |
1.8 |
5.2 |
3.3 |
0.8 |
|
0.51 |
CHROMIUM |
.05-.20 |
|
|
3.9 |
0.9 |
|
2 |
+ |
COBALT |
|
|
|
13.2 |
8 |
|
12 |
12.1 |
PHOSPHORUS |
800 |
|
|
447 |
362 |
59-526 |
247-437 |
448 |
ZINC |
15 |
0.618 |
0.78 |
4.7 |
1.3 |
|
2.2 |
5.2 |
COPPER |
2.0-3.0 |
|
|
+ |
|
|
|
+ |
MANGANESE |
2.5-5.0 |
96.8 |
37.4 |
860 |
157 |
+ |
537 |
529 |
SELENIUM |
.05-.20 |
|
|
2.2 |
|
|
1.4 |
15.3 |
SODIUM |
1100-3300 |
98 |
47 |
4.9 |
113 |
79 |
127-152 |
|
PROTEIN |
3.60% |
5% |
10.20% |
16.50% |
19-32% |
10.6-12% |
15-24% |
18-26% |
To explore the nutritional content of other wild herbs and foods check out these webpages:
Phytochemical and Ethnbotanical Database
Superfoods for Superhealth
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