For hundreds of years, marigold flowers (Tagetes spp.) have been valued in conventional drugs, delicacies and even non secular rituals. These shiny, golden blooms have been utilized in Ayurvedic and Latin American drugs to deal with pores and skin, eye and digestive well being points. Immediately, science is confirming what historical cultures already knew — marigolds are filled with highly effective compounds that provide actual advantages for human well being.
Marigold flowers comprise a fancy mixture of bioactive compounds, together with lutein, tocopherols (vitamin E), flavonoids and phytosterols. These vitamins are important in decreasing oxidative stress, supporting cardiovascular perform and even modulating levels of cholesterol. Some marigold cultivars comprise terribly excessive ranges of those compounds, making them a useful meals value taking note of.
Marigold Flowers Provide a Highly effective Mixture of Vitamins and Bioactive Compounds
A latest examine printed in Scientific Reviews1 investigated the dietary content material, bioactive compounds and antinutritional components of assorted marigold genotypes.
• Evaluating completely different marigold varieties — The researchers sought to find out which marigold varieties comprise the best ranges of useful vitamins whereas additionally figuring out any compounds that may restrict their absorption or well being advantages.
• Not all marigold varieties are equal — Their evaluation revealed that some cultivars had considerably increased concentrations of carotenoids, which improve eye well being, fight oxidative stress and help immune perform. Others contained notable ranges of flavonoids and phenolic acids, that are recognized for his or her antioxidant and anti inflammatory properties.
• Antinutrients are present in marigolds — Curiously, they discovered that sure marigold genotypes contained increased ranges of antinutrients, comparable to tannins and alkaloids, which might intervene with nutrient absorption if consumed in giant portions. These compounds bind to minerals, decreasing their bioavailability.2
• Processing helps cut back antinutrients — The examine authors famous that conventional processing strategies, comparable to drying and soaking, might considerably cut back these antinutrients, making marigolds safer and extra useful for consumption.3
Sure Cultivars Have Greater Ranges of Carotenoids and Flavonoids
One of the vital promising elements of the examine was its identification of particular marigold cultivars that provide the best well being advantages.
• Sure genotypes stand out for his or her advantages — Whereas all marigold flowers comprise some stage of useful compounds, the researchers highlighted a couple of genotypes that stood out on account of their excessive nutrient density and low antinutrient content material. These varieties are the very best candidates to be used in useful meals and dietary dietary supplements geared toward supporting eye well being, decreasing irritation and enhancing total metabolic perform.4
• Some marigold varieties have excessive ranges of lutein — This carotenoid is important for imaginative and prescient and cognitive well being, was present in exceptionally excessive quantities in particular genotypes. These varieties contained as much as 10 occasions the quantity of lutein in comparison with the lowest-ranking marigold flowers within the examine.
In line with the researchers, “The consumption of lutein-rich meals can decrease the chance of non-communicable ailments comparable to coronary coronary heart illness, most cancers, and age-related macular degeneration. These well being advantages have spurred the incorporation of lutein as a useful meals ingredient.”5
To study extra about the advantages of lutein and the opposite meals wealthy on this nutrient, learn “Is This One of many Finest Vitamins for Your Eyes and Mind?”
• Flavonoids and phenolic acids have been additionally current in excessive portions — These compounds perform as pure antioxidants and play a key function in defending cells from oxidative stress, a significant component in growing older and persistent illness. Researchers famous that marigold varieties with the deepest orange hues are likely to have the best ranges of those antioxidants.
• Minerals are ample in marigolds — Past their antioxidant energy, marigold flowers are a precious supply of minerals important for metabolic perform. The examine reported excessive ranges of calcium, magnesium, potassium and iron. Magnesium and potassium are significantly necessary for cardiovascular well being, whereas iron is critical for oxygen transport within the blood.
The mineral content material diverse between genotypes, with some containing almost twice the quantity of those vitamins in comparison with others.
The organic mechanisms behind marigold’s advantages are largely attributed to the way in which its bioactive compounds work together with the physique. Carotenoids like lutein are instantly absorbed into the retina, the place they assist filter dangerous blue gentle and shield in opposition to oxidative injury. In the meantime, flavonoids and phenolic acids contribute to total mobile safety by neutralizing free radicals, decreasing irritation and supporting the physique’s pure detoxing processes.6
Marigold Petals Additionally Include Tocopherols and Phytosterols
One other latest examine printed in Meals journal analyzed the bioactive compounds present in marigold flower petals, specializing in their carotenoid, tocopherol (vitamin E) and phytosterol content material.
• Figuring out antioxidants in marigold cultivars — The researchers examined 10 completely different marigold cultivars — Taishan Yellow, Taishan Orange, Incall Orange, Alaska, Durango Yellow, Superboy Yellow, Superboy Orange, Durango Orange, Durango Crimson and Durango Bee — to find out which varieties contained the best ranges of those useful compounds.
The examine additionally measured the flowers’ antioxidant exercise, offering perception into how marigolds contribute to decreasing oxidative stress within the physique.7
• Superboy Orange stood out for its lutein content material — The researchers discovered that this cultivar had the best whole lutein content material, with 2,613.47 µg/g recent weight, whereas Durango Crimson produced the best lutein yield per hectare, making it the most suitable choice for large-scale lutein extraction.8
• Vitamin E in marigolds — One other attention-grabbing discovery was the presence of serious quantities of tocopherols, significantly alpha-tocopherol, which is essentially the most bioavailable type of vitamin E. The Taishan Orange cultivar contained the best focus, reaching 338.50 µg/g recent weight.
• Vitamin E’s essential function in well being — This nutrient reduces oxidative injury, helps immune perform and maintains wholesome pores and skin. In line with the researchers, “Tocopherols … play an important function as a chain-breaking antioxidant, interrupting and mitigating the propagation of dangerous oxidative reactions that may result in mobile injury and degradation of lipids, proteins, and DNA.”9
• Phytosterols are additionally ample in marigold petals — These plant-derived compounds are recognized for his or her cholesterol-lowering properties by blocking ldl cholesterol absorption within the intestines. Taishan Yellow had the best whole sterol content material at 333.42 µg/g recent weight.
Among the many recognized sterols, β-sitosterol was essentially the most prevalent, making up as a lot as 62.43% of the whole sterol content material in some cultivars. Which means that consuming marigold flowers might help coronary heart well being by naturally managing levels of cholesterol.
• Marigolds present antioxidant advantages — The examine explored how marigold flowers contribute to antioxidant protection mechanisms within the physique. Researchers used two completely different assays — ABTS and DPPH radical scavenging — to measure antioxidant capability. These checks assess how properly a compound neutralizes dangerous free radicals, that are unstable molecules that contribute to growing older and persistent illness.
The outcomes confirmed that the marigold extracts had sturdy free radical scavenging talents, reinforcing their function as a useful meals with broad protecting results in opposition to oxidative stress.10
Get the Most Out of Marigold Flowers
These findings present sturdy proof that marigold petals are excess of simply decorative flowers. They comprise a powerhouse of vitamins, together with a few of the only antioxidants and cholesterol-lowering compounds present in nature.11
• One of the best ways to eat marigolds — If you wish to reap the benefits of the unbelievable well being advantages of marigold flowers, it’s necessary to deal with the very best methods to eat them whereas guaranteeing you’re getting essentially the most bioavailable vitamins. Drying the petals at low temperatures preserves carotenoids and tocopherols higher than high-heat processing.
• Including marigolds to meals — If you happen to’re including them to meals, take into account mixing them into smoothies, steeping them into tea or incorporating them into soups. Marigold-infused oils additionally work properly in salads or as a topical pores and skin therapy for his or her antioxidant properties.
• Eat them with dietary fats — Lutein and different carotenoids in marigolds are fat-soluble, which means they want dietary fats to be correctly absorbed. Consuming marigold petals with wholesome fat like grass-fed butter or ghee enhances their bioavailability. If you happen to’re utilizing dried marigold powder, combine it with a fats supply earlier than consuming it so your physique absorbs extra of the useful compounds.
• Soak or ferment them first — If you happen to’re utilizing complete marigold petals, soaking them in water or fermenting them will assist neutralize their anti-nutrients. Cooking strategies like gentle steaming additionally cut back the degrees of tannins and alkaloids with out destroying the useful carotenoids and flavonoids.
Strive Utilizing These Different Edible Flowers Too
Edible flowers like marigolds supply a pleasant and nutritious addition to your eating regimen, offering a variety of vitamins that contribute to your total well being and wellness. For extra useful data on edible flowers, together with these which can be protected for consumption and those who should be prevented, learn “Flower Energy: What Can Edible Flowers Do for Your Well being?” Beneath are a couple of examples and their makes use of:
• Chamomile — Usually used as a relaxing tea to assist individuals sleep, chamomile flowers are additionally good for irritation, menstrual issues, ulcers, wound therapeutic and rheumatic ache.12
Dried flowers are used to make chamomile tea and important oils are utilized in cosmetics and aromatherapy. Nevertheless, individuals with a historical past of pollen allergy symptoms and infants and younger kids are suggested to keep away from chamomile.
• Roses — Not only for Valentine’s Day, the medicinal properties of those flowers embrace pores and skin issues, pimples and digestive points. Rose petals are excessive in antioxidants, the chief of that are polyphenols.13 Strive utilizing dried petals to make calming, caffeine-free, antioxidant-rich tea that reinforces your consumption of calcium, iron and vitamin C.
• Jasmine flower — Jasmine is named the “Queen of Flowers” and is extensively fashionable for its scent and medicinal advantages. It has been an historical and conventional treatment as a temper enhancer and to enhance mind perform.14 Jasmine has been used to deal with liver ache from cirrhosis, ache from extreme diarrhea and liver illness.15
It’s recognized to extend leisure and as an aphrodisiac. The pharmaceutical business makes use of it within the manufacturing of some medicines, and it is utilized in meals to taste drinks, desserts and baked items.
• Lavender — These aromatic purple blossoms have performed a job as a well being jack-of-all-trades in conventional drugs due to a number of chemical substances, together with flavonoids, coumarin and linalool.16 Information recommend it helps sleep, lowers ache and irritation, improves temper, relieves menstrual cramps, reduces colic signs in infants and has antimicrobial and antiviral properties.
• Calendula — These are typically confused with marigolds as a result of they’re referred to as pot marigolds or frequent marigolds.17 Nevertheless, they don’t seem to be true marigolds. Whereas Calendula is edible, just some species of marigold are edible.
Calendula has excessive quantities of flavonoid antioxidants18 that assist shield in opposition to free radicals, in addition to antimicrobial, antiviral and anti inflammatory properties. It has historically been used to assist heal wounds, relieve menstrual cramps, deal with abdomen upset and enhance pores and skin hydration and firmness.
• Pumpkin blossom — Pumpkin flowers are a wealthy supply of folate, magnesium, vitamin A, carotene and choline.19 The flower is a wealthy supply of antioxidants that assist stop persistent illness. Nevertheless, they’ve a really quick shelf life and should not readily stocked in shops.
Ceaselessly Requested Questions (FAQs) About Marigold Flowers
Q: What are the well being advantages of consuming marigolds?
A: Marigolds are wealthy in useful compounds like lutein, tocopherols (vitamin E), flavonoids, and phytosterols. These vitamins help eye well being, immune perform, cardiovascular wellness, and ldl cholesterol regulation. Marigolds even have highly effective antioxidant and anti inflammatory properties, which assist fight oxidative stress and promote total well-being.
Q: Which marigold varieties are essentially the most nutrient-dense?
A: The Superboy Orange and Durango Crimson varieties comprise the best concentrations of lutein and carotenoids, making them the very best choices for useful meals and dietary dietary supplements. These varieties are particularly useful for imaginative and prescient well being, decreasing irritation, and metabolic perform.
Q: How do marigolds assist with ldl cholesterol and coronary heart well being?
A: Marigold flowers comprise phytosterols, significantly β-sitosterol, which helps decrease levels of cholesterol by decreasing ldl cholesterol absorption within the intestines. This makes marigolds a pure different for supporting coronary heart well being with out pharmaceutical interventions.
Q: Are there any considerations about consuming marigolds?
A: Some marigold cultivars comprise antinutrients like tannins and alkaloids, which intervene with nutrient absorption. Nevertheless, soaking, drying, or fermenting the flowers considerably reduces these compounds, making them safer and extra useful for consumption.
Q: What’s one of the simplest ways to eat marigolds for optimum advantages?
A: To maximise nutrient absorption, marigolds needs to be consumed with wholesome fat comparable to grass-fed butter or ghee, as lutein and different carotenoids are fat-soluble. They can be utilized in smoothies, teas, soups, or infused oils, and low-heat drying strategies assist protect their useful compounds.
