Púpavy: potenciálne výhody, dávkovanie a vedľajšie účinky

Púpavy sa vedecky nazývajú Taraxacum officinale . Nie sú to len nepríjemné buriny, ktoré sa vynímajú na vašom záhrade. V tradičnej medicíne sa vedelo, že sa tieto liečivé vlastnosti používali.

Štúdie na zvieratách ukazujú, že púpava lekárska môže pomôcť pri liečbe cukrovky (1). Viac výskumov objasňuje možné zdravotné výhody púpavy, vrátane boja proti zápalu a rakovine.

Tu preskúmame rôzne spôsoby, ako môže táto kvetina prispieť k podpore vášho zdravia a pohody.

Aké sú potenciálne prínosy púpavy pre zdravie?

Bioaktívne zlúčeniny v púpave môžu pomôcť v boji proti zápalu alebo dokonca proti rakovine. Môžu tiež pomôcť znížiť hladinu cukru v krvi. Aj keď ich obsah vápnika a vitamínu K môže posilňovať kosti, ich obsah železa môže pomôcť predchádzať anémii.

1. Môže pomôcť v boji proti zápalom

Zistilo sa, že bunky ošetrené zlúčeninami púpavy majú nižšie hladiny zápalu. Polysacharidy z púpavy majú protizápalové a antioxidačné vlastnosti, ktoré v tomto ohľade zohrávajú sľubnú úlohu (2).

Púpava účinkuje tak, že znižuje produkciu prozápalových cytokínov, čo sú zlúčeniny, ktoré sa zvyčajne podieľajú na zápaloch tela (3).

V inej štúdii, ktorá zahŕňala myši so zápalom pľúc, sa zistilo, že zavedenie púpavy (Taraxacum mongolicum, pestovanej v Číne) zlepšuje tento stav (4).

2. Môže znížiť riziko rakoviny

Štúdie vykonané na púpave koreňovej (a výťažkoch z citrónovej trávy) zistili, že má protirakovinový potenciál. Zistilo sa, že koreň indukuje apoptózu (smrť rakovinových buniek) a zvyšuje účinky chemoterapie. Táto štúdia sa uskutočnila na bunkách rakoviny prostaty (5).

Extrakt z koreňa púpavy by mohol byť netoxickou a účinnou protirakovinovou alternatívou. Dokázala spustiť programovanú bunkovú smrť rakovinových buniek na modeloch kolorektálneho karcinómu. Za túto protirakovinovú aktivitu môže byť zodpovedná molekulárna zložitosť (konkrétny parameter pri objavovaní liečiva) koreňového extraktu (6).

Zistilo sa tiež, že extrakt z púpavy lekárskej pomáha predchádzať rakovine pečene (7). Podobné účinky sa pozorovali aj pri rakovine pankreasu (8).

Aj keď sú tieto zistenia povzbudivé, je potrebný ďalší výskum, aby sa zistilo a zistilo, ako môže púpava lekárska zabrániť a liečiť rakovinu u ľudí.

3. Môže pomôcť pri liečbe cukrovky

Čakanové a chlorogénové kyseliny v púpave majú veľký potenciál ako antidiabetické nutraceutiká a liečivá na reguláciu cukrovky. Kyseliny obsahujú fenolové zlúčeniny, ktoré môžu podporovať antidiabetické účinky kvetu (1).

V štúdii sa zistilo, že listy aj korene púpavy majú podobné terapeutické účinky na ľudí s cukrovkou. Mohli by podporiť dlhodobé zdravie a pohodu pacientov (9). Je však potrebné preskúmať dlhodobý vplyv konzumácie púpavy.

Medzi ďalšie bioaktívne zlúčeniny v púpave, ktoré majú antidiabetické účinky, patria fenoly, flavonoidy, fenolové kyseliny a triterpény. Koreň púpavy obsahuje inulín, ktorý obsahuje komplexné sacharidy. Pomáhajú normalizovať hladinu cukru v krvi (1).

4. Môže podporovať zdravie srdca

Myši ošetrené extraktmi z púpavy lekárskej preukázali dramatický pokles hladín triglyceridov a cholesterolu. Keď sa myšiam podávala strava s vysokým obsahom tukov doplnená o extrakt, pozorovala sa znížená akumulácia lipidov v pečeni (10).

Podobné nálezy sa pozorovali v štúdii na králikoch. U králikov, ktoré boli kŕmené stravou s vysokým obsahom tukov, sa zavedením koreňa púpavy zlepšil antioxidačný stav a znížila sa hladina cholesterolu v sére. Koreň tiež bojuje s oxidačným stresom a môže podporovať zdravie srdca (11).

Púpava môže tiež podporiť zdravie srdca znížením hladiny krvného tlaku. Rastlina obsahuje draslík (12). Štúdie ukazujú, že pravidelný príjem draslíka v strave môže pomôcť znížiť hladinu krvného tlaku (13).

5. Môže pomôcť pri chudnutí

Zistilo sa, že púpava má podobné účinky ako populárny liek na chudnutie (Orlistat), ktorý účinkuje inhibíciou pankreatickej lipázy. Pankreatická lipáza je enzým uvoľňovaný počas trávenia, ktorý pomáha pri odbúravaní tukov. Inhibícia tohto enzýmu môže zmeniť spôsob, akým sa tuk absorbuje v tele, čo môže pomôcť pri chudnutí (14). Na objasnenie účinkov obezity púpavy na ľudí proti obezite sú však potrebné ďalšie štúdie.

Púpava je horká bylina. Štúdie ukazujú, že horké bylinky, ak sa užívajú ako čaj pred jedlom, môžu stimulovať žalúdočné sekréty a podporovať odbúravanie cholesterolu a tukov. Týmto spôsobom môžu doplniť vaše úsilie pri chudnutí (15).

6. Môže podporovať zdravie kostí

Zelená púpava je dobrým zdrojom vitamínu K a vápniku (12). Obe tieto živiny súvisia so zdravím kostí.

Vitamin K is known to increase the formation of bone. It also can regulate calcium balance and bone metabolism. In addition to increasing bone mineral density, vitamin K also reduces fracture rates (16).

Calcium intake also influences bone health in a positive way. It plays an important role in preventing bone loss and fractures (17).

The compounds in dandelion contain prebiotics, which were found to enhance calcium absorption. This way, they also may a role to play in bone health (18).

7. May Improve Liver Health

Dandelion root may promote liver health in multiple ways. In a study, it could alleviate high-fat diet-induced non-alcoholic fatty liver disease and also reduce alcohol-induced oxidative stress (19).

Some research also suggests that dandelion can promote recovery from liver injury (20).

8. May Boost Immunity

The flavonoid contents of dandelion may have a major impact on the human immune system. It contains short-chain fatty acids, which were found to boost immune function and prevent infectious diseases in weaned pigs (21).

Dandelion also may nourish the blood cells in the body. Mice studies show it can help achieve normal red blood cells and white blood cells balance. This way, it may boost the immune system (22).

9. May Prevent Anemia

There is less information available in this aspect. Some research states that dandelion can help prevent anemia as it contains iron (23). One cup of chopped dandelion (55 g) contains about 2 mg of iron (12).

10. May Prevent Water Retention In Kidneys

The diuretic properties of dandelion can help here. Its high potassium content makes dandelion a good diuretic (24).

In a study, intake of dandelion increased the urinary frequency in subjects over a period of 5 hours (25). Hence, this plant shows promise as a diuretic in humans and may help prevent water retention in kidneys. However, if you have kidney disease, consult your doctor before using dandelion.

11. May Boost Skin Health

Studies show that dandelion extracts can protect the skin from UVB damage. They exhibited protective effects against photoaging (26).

In folk medicine, dandelion (especially the sap of the plant) was believed to be used to treat warts and eczema, among other skin disorders (27).

Some evidence also states that the sap of dandelion may be used to combat acne (28). However, more research is warranted in this regard.

These are the ways dandelion can make your life better. Though we know a few of the nutrients present in this plant, well, there is a lot more. In the following section, we will take a detailed look at dandelion’s nutrition profile.

What Is The Nutritional Profile* Of Dandelions?

Nutrient	Unit	1Value per 100 g	1 cup, chopped = 55.0g
Water	g	85.6	47.08
Energy	kcal	45	25
Protein	g	2.7	1.49
Total lipid (fat)	g	0.7	0.39
Carbohydrate, by difference	g	9.2	5.06
Fiber, total dietary	g	3.5	1.9
Sugars, total	g	0.71	0.39
Minerals
Calcium, Ca	mg	187	103
Iron, Fe	mg	3.1	1.71
Magnesium, Mg	mg	36	20
Phosphorus, P	mg	66	36
Potassium, K	mg	397	218
Sodium, Na	mg	76	42
Zinc, Zn	mg	0.41	0.23
Vitamins
Vitamin C, total ascorbic acid	mg	35	19.2
Thiamin	mg	0.19	0.104
Riboflavin	mg	0.26	0.143
Niacin	mg	0.806	0.443
Vitamin B-6	mg	0.251	0.138
Folate, DFE	µg	27	15
Vitamin A, RAE	µg	508	279
Vitamin A, IU	IU	10161	5589
Vitamin E (alpha-tocopherol)	mg	3.44	1.89
Vitamin K (phylloquinone)	µg	778.4	428.1
Lipids
Fatty acids, total saturated	g	0.17	0.094
Fatty acids, total monounsaturated	g	0.014	0.008
Fatty acids, total polyunsaturated	g	0.306	0.168

* values sourced from USDA , dandelion greens, raw

That’s an impressive nutritional profile, isn’t it? Including dandelions in your diet is quite easy. Up next, we will discuss a few simple ways to do just that.

How To Consume Dandelions

• The simplest way to consume dandelions is to include them in a salad. Just toss a few dandelion greens into your evening vegetable salad.
• Sauteéd dandelions are another good option. Cooking dandelions removes their bitterness. You can boil the greens for about 5 minutes and then transfer them to a pan with garlic and hot olive oil. Sauté for 3 to 5 minutes. Eat as it is.
• You can also use dandelion flower petals in your preparations. You can add the petals to your bakery items like muffins, cookies, or even plain bread.

The most popular way of enjoying the goodness of dandelion is in the form of tea. But how do you make it?

How To Make Dandelion Tea

The process is simple.

1. Throw the dandelion roots into a food processor and process.
2. Dry them at 250o F in an oven until they are completely dry.
3. Roast in the oven at 350o F until they turn brown.
4. Add the roots to water in a pan and bring to a boil. You can add 2 tablespoons of the root for every 16 oz of water.
5. Simmer for 20 minutes.
6. Strain the liquid and drink.

What Is The Ideal Dosage Of Dandelions?

The American Botanical Council recommends the following doses (29):

• For the powdered root, the dosage is 3 to 4 grams, thrice daily.
• If you are taking a decoction, boil 3 to 4 grams of powdered root in 150 ml of water.
• In case of an infusion, you can steep 1 tablespoon of cut root in 150 ml of water.
• If you are having a tincture, stick to 10 to 15 drops, thrice daily.

You can get the supplement here.

Before you start making dandelion a regular part of your diet, you need to be aware of its side effects.

Do Dandelions Have Any Side Effects?

• May Cause Allergies

Dandelions may cause allergic contact dermatitis. This can be attributed to the presence of compounds called sesquiterpene lactones, which are irritants. The symptoms of these allergies include dry and itchy eczema-like reactions (31).

• May Interfere With Blood Thinners

Dandelion is rich in vitamin K, which aids blood clotting. Dandelion may interfere with blood thinners like Warfarin (32).

• May Cause Kidney Failure In Susceptible Individuals

There is less research on this. However, a herbal remedy containing dandelion as one of the primary ingredients caused renal failure (33). If you have kidney issues, please avoid dandelion and check with your doctor.

There is no information on the safety of dandelion during pregnancy and breastfeeding. Hence, consult your doctor in this regard.

Conclusion

Though they seem like simple weeds, dandelions may have several benefits. However, more research is needed to establish these benefits for humans. Also, be aware of the possible side effects and consult your healthcare provider before including dandelion or its supplements in your diet.

Frequently Asked Questions

Does dandelion tea contain caffeine?

Nie, nie je. Existuje ale káva z púpavy, ktorá je kávovou zmesou s účinkami kofeínu. Dostanete ho tu.

Robí vás púpava ospalá?

Nie, nie je známe, že by púpava bola potravinou navodzujúcou spánok.

33 zdrojov

Stylecraze má prísne pokyny pre získavanie zdrojov a spolieha sa na odborné štúdie, akademické výskumné inštitúcie a lekárske asociácie. Vyhýbame sa použitiu terciárnych odkazov. Ďalšie informácie o tom, ako zabezpečujeme presnosť a aktuálnosť nášho obsahu, sa dozviete v našich redakčných pravidlách.

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