Cornsalad

Nutrition per ~85 g · ¾ cup chopped

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 76.

What it feeds primary sources only

Systems

Pathways

Overview

Cornsalad, also known as mâche or lamb's lettuce, is a cold-hardy European green traditionally harvested in winter months. Despite its delicate appearance, this nutrient-dense leafy vegetable delivers remarkable micronutrient concentration per serving. With 2.18 mg of iron per 100g—among the highest in leafy greens—cornsalad supports oxygen transport and mitochondrial function critical for cellular longevity. The 459 mg potassium content aids blood pressure regulation and cardiovascular health, while 38.2 mg vitamin C per 100g supports collagen synthesis and immune resilience. Its mild, slightly nutty flavor and tender texture make it accessible for raw consumption, maximizing retention of heat-sensitive nutrients. The low caloric density (21 kcal/100g) combined with bioavailable micronutrients makes cornsalad an efficient nutrient-per-calorie choice. Traditional use in Mediterranean and Northern European cuisines reflects centuries of nutritional wisdom, while modern research validates its role in cardiovascular and metabolic health optimization for healthy aging.

Health benefits 5

Pairs with

• Pair with olive oil because fat-soluble vitamin A (355 IU) requires dietary lipids for optimal absorption and transport to tissues
• Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron bioavailability through formation of soluble iron complexes in the acidic stomach environment
• Serve with grass-fed beef or oysters because animal-based heme iron and additional zinc improve total dietary iron status when consumed together
• Mix with beet greens because complementary mineral profiles (calcium, magnesium, potassium) create synergistic cardiovascular support

In the kitchen

• Consume raw in salads to preserve heat-sensitive vitamin C and maximize nutrient density; light wilting acceptable but avoid cooking which reduces micronutrient concentration
• Store in sealed refrigerator bags with damp paper towels to maintain turgor and prevent dehydration; use within 4-5 days for optimal nutrient retention
• Select bright green bunches with tender, unblemished leaves; avoid yellowing or slimy texture indicating microbial degradation
• Wash thoroughly under cool running water before consumption as leafy greens can harbor soil bacteria; use 1:3 white vinegar rinse if concerned about pathogens

When to eat it anytime

As a raw leafy green with no anti-nutrients or digestive inhibitors, cornsalad is optimal for any meal or eating window. Consumed with meals containing fat improves vitamin A absorption; pairing with vitamin C sources at same meal enhances iron bioavailability.

Fasting-compatible

While compatible with fasting protocols, consuming with a small fat source (nuts, seeds, oil) during eating windows maximizes fat-soluble nutrient absorption. Iron content supports energy; consider midday consumption for sustained metabolic function.