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. Right this moment, science is confirming what historic cultures already knew — marigolds are filled with highly effective compounds that supply 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 price being attentive to.
Marigold Flowers Provide a Highly effective Mixture of Vitamins and Bioactive Compounds
A latest examine revealed in Scientific Stories1 investigated the dietary content material, bioactive compounds and antinutritional elements of assorted marigold genotypes.
• Evaluating totally different marigold varieties — The researchers sought to find out which marigold varieties comprise the very best ranges of useful vitamins whereas additionally figuring out any compounds which may restrict their absorption or well being advantages.
• Not all marigold varieties are equal — Their evaluation revealed that some cultivars had considerably larger concentrations of carotenoids, which improve eye well being, fight oxidative stress and assist 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 — Apparently, they discovered that sure marigold genotypes contained larger ranges of antinutrients, similar to tannins and alkaloids, which may intrude 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, similar to drying and soaking, may considerably cut back these antinutrients, making marigolds safer and extra useful for consumption.3
Sure Cultivars Have Increased Ranges of Carotenoids and Flavonoids
One of the promising facets of the examine was its identification of particular marigold cultivars that supply the very 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 as a result 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 crucial 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 response to the researchers, “The consumption of lutein-rich meals can decrease the chance of non-communicable illnesses similar 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 be taught extra about the advantages of lutein and the opposite meals wealthy on this nutrient, learn “Is This One of many Greatest Vitamins for Your Eyes and Mind?”
• Flavonoids and phenolic acids had 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 factor in growing older and persistent illness. Researchers famous that marigold varieties with the deepest orange hues are likely to have the very best ranges of those antioxidants.
• Minerals are plentiful 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 vital for cardiovascular well being, whereas iron is critical for oxygen transport within the blood.
The mineral content material diversified 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 mild and shield in opposition to oxidative harm. In the meantime, flavonoids and phenolic acids contribute to total mobile safety by neutralizing free radicals, decreasing irritation and supporting the physique’s pure cleansing processes.6
Marigold Petals Additionally Include Tocopherols and Phytosterols
One other latest examine revealed 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 totally 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 very 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 very best complete lutein content material, with 2,613.47 µg/g recent weight, whereas Durango Crimson produced the very best lutein yield per hectare, making it the best choice for large-scale lutein extraction.8
• Vitamin E in marigolds — One other fascinating discovery was the presence of great quantities of tocopherols, significantly alpha-tocopherol, which is probably the most bioavailable type of vitamin E. The Taishan Orange cultivar contained the very best focus, reaching 338.50 µg/g recent weight.
• Vitamin E’s essential function in well being — This nutrient reduces oxidative harm, helps immune perform and maintains wholesome pores and skin. In response to the researchers, “Tocopherols … play a vital function as a chain-breaking antioxidant, interrupting and mitigating the propagation of dangerous oxidative reactions that may result in mobile harm and degradation of lipids, proteins, and DNA.”9
• Phytosterols are additionally plentiful 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 very best complete sterol content material at 333.42 µg/g recent weight.
Among the many recognized sterols, β-sitosterol was probably the most prevalent, making up as a lot as 62.43% of the overall sterol content material in some cultivars. Which means that consuming marigold flowers may assist 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 totally different assays — ABTS and DPPH radical scavenging — to measure antioxidant capability. These checks assess how effectively 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 way over simply decorative flowers. They comprise a powerhouse of vitamins, together with among the simplest antioxidants and cholesterol-lowering compounds present in nature.11
• The easiest way to eat marigolds — If you wish to reap the benefits of the unimaginable well being advantages of marigold flowers, it’s vital to give attention to the very best methods to eat them whereas guaranteeing you’re getting probably the most bioavailable vitamins. Drying the petals at low temperatures preserves carotenoids and tocopherols higher than high-heat processing.
• Including marigolds to meals — For those who’re including them to meals, contemplate mixing them into smoothies, steeping them into tea or incorporating them into soups. Marigold-infused oils additionally work effectively in salads or as a topical pores and skin remedy 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. For those who’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 — For those who’re utilizing entire marigold petals, soaking them in water or fermenting them will assist neutralize their anti-nutrients. Cooking strategies like mild 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 provide a pleasant and nutritious addition to your food regimen, offering a spread of vitamins that contribute to your total well being and wellness. For extra useful data on edible flowers, together with these which are secure for consumption and those who should be averted, learn “Flower Energy: What Can Edible Flowers Do for Your Well being?” Under are a couple of examples and their makes use of:
• Chamomile — Typically used as a chilled tea to assist folks 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. Nonetheless, folks 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, zits 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 known as the “Queen of Flowers” and is extensively widespread for its scent and medicinal advantages. It has been an historic 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 rest and as an aphrodisiac. The pharmaceutical trade 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 task 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 counsel 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 Nonetheless, 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 forestall persistent illness. Nonetheless, they’ve a really quick shelf life and should not readily available in shops.
Continuously 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 assist 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 probably the most nutrient-dense?
A: The Superboy Orange and Durango Crimson varieties comprise the very 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 various 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 intrude with nutrient absorption. Nonetheless, soaking, drying, or fermenting the flowers considerably reduces these compounds, making them safer and extra useful for consumption.
Q: What’s one of the best ways to eat marigolds for max advantages?
A: To maximise nutrient absorption, marigolds must be consumed with wholesome fat similar 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.
