Chrysanthemum Leave

Nutrition · per ~85 g serving · ≈ ¾ cup chopped

Score · 92/100

Overview

Chrysanthemum leaves (tong ho or shungiku) are edible greens from the chrysanthemum plant, widely cultivated in East Asia and increasingly available in Western markets. These tender leaves offer exceptional micronutrient density relative to their low caloric content (24 kcal/100g). Notable for their folate content (177 mcg per 100g—44% of daily value), chrysanthemum leaves support one-carbon metabolism critical for DNA synthesis and methylation patterns associated with healthy aging. The iron content (2.3 mg) combined with vitamin C aids heme-independent iron absorption. Their potassium-to-sodium ratio (567:118 mg) supports cardiovascular health and blood pressure regulation. Chrysanthemum leaves contain various polyphenols and volatile compounds including chrysanthenone and other sesquiterpenes documented in traditional medicine, though human clinical evidence remains limited. The high fiber content (3g/100g) supports gut microbiota diversity and metabolic health. Traditionally used in Chinese and Japanese medicine for immune support and anti-inflammatory purposes, chrysanthemum leaves represent a nutrient-dense addition to longevity-focused diets, particularly valuable for folate-dependent methylation and cardiovascular health maintenance.

Health Benefits (5)

• Supports cardiovascular health through potassium-rich mineral profile

  strong
  High potassium content (567 mg/100g) promotes vasodilation and sodium-potassium pump function, reducing blood pressure and supporting endothelial function without excessive sodium burden
• Enhances one-carbon metabolism and DNA integrity via folate

  strong
  Folate (177 mcg/100g) serves as a methyl donor in methylation reactions essential for DNA synthesis, repair, and epigenetic regulation—processes critical for preventing age-related genomic instability
• Improves iron status and oxygen transport capacity

  moderate
  Non-heme iron (2.3 mg) is enhanced by the presence of minimal vitamin C and phenolic compounds; adequate iron supports mitochondrial function and oxygen-dependent cellular processes
• Supports gut microbiota diversity and short-chain fatty acid production

  moderate
  Dietary fiber (3g/100g) and polyphenols serve as prebiotics, feeding beneficial bacteria and promoting butyrate production linked to intestinal barrier integrity and metabolic health
• Provides antioxidant and mild anti-inflammatory support

  emerging
  Polyphenolic compounds and volatile sesquiterpenes in chrysanthemum leaves exhibit antioxidant activity in vitro, potentially reducing chronic inflammation markers associated with aging

Food Pairings

• ·Pair with iron-rich sources (legumes, red meat) and vitamin C-containing foods (citrus, tomatoes) to enhance non-heme iron absorption through acidification and chelation
• ·Combine with high-quality fats (olive oil, avocado) to enhance absorption of fat-soluble vitamins and polyphenols while supporting satiety
• ·Pair with cruciferous vegetables (broccoli, cabbage) to amplify glucosinolate metabolism and create synergistic antioxidant effects across multiple phytochemical families
• ·Mix with fermented foods (miso, tempeh) to increase bioavailability of minerals like iron and calcium while supporting probiotic intake for microbiota diversity

Practical Tips

• ·Select chrysanthemum leaves with vibrant green color and tender stems; avoid yellowing or wilting as these indicate nutrient degradation and reduced polyphenol content
• ·Store unwashed leaves in breathable containers (paper towels in open plastic bags) at 2-4°C; use within 5-7 days to minimize folate loss from oxidation and degradation
• ·Blanch briefly (2-3 minutes) in boiling salted water before stir-frying or adding to soups to reduce oxalic acid content while preserving folate and heat-sensitive vitamin C
• ·Consume raw in salads when seeking maximum enzyme activity and vitamin C retention, but pair with healthy fats and acidic dressings to optimize mineral bioavailability
• ·If using frozen chrysanthemum leaves (common in Asian markets), thaw gently and use immediately to minimize additional nutrient loss from ice crystal damage

Optimal Timing

As a low-glycemic, nutrient-dense vegetable, chrysanthemum leaves support steady energy and micronutrient status throughout the day. No time-dependent bioavailability constraints; inclusion in midday or evening meals aids folate intake across the full day when combined with varied meals

While technically low-calorie and compatible with fasting protocols, consuming during fed state (with fat and vitamin C sources) optimizes mineral absorption and polyphenol bioavailability