Burdock root has long been considered a treasure in traditional medicine thanks to its ability to purify the body, boost immunity, and aid digestion. This root contains large amounts of inulin, flavonoids, and polyphenols - powerful antioxidants that help protect cells from damage. With diuretic, anti-inflammatory, and blood sugar-regulating properties, burdock root is widely used in food to pharmaceuticals. However, to exploit its benefits optimally, it is necessary to understand how to choose, prepare, and use it safely and effectively.
Burdock Root is a nutrient-rich herbal remedy known for its detoxifying, anti-inflammatory, and blood sugar-regulating properties.
What is Burdock Root?
Burdock root is a brownish-green plant with a crunchy texture and earthy flavor. It's a member of the daisy family and native to northern Asia, Europe and Japan. Today, it grows in the United States and many parts of the world as a weed or a common vegetable.
This plant's roots, leaves, seeds, and flowers have been used for centuries to treat various health conditions. They have anti-inflammatory, antibacterial, and antioxidant properties and contain phenolic acids, quercetin, and luteolin. Burdock root can be eaten raw, cooked, or consumed as a supplement or tea. It can also be found in dried burdock root powder or tincture.
One of the most important benefits of burdock root is its ability to cleanse your blood, improve lymphatic system function, and help with skin health. It acts as a natural diuretic and stimulates your kidneys to eliminate excess fluid from the body.
Studies suggest that burdock root may help treat an enlarged spleen, which is often a sign of poor health. The spleen is your body's "guardian" organ that helps remove infections, viruses, and other dangerous pathogens. Burdock root can help improve liver health and circulation and fight inflammation, positively affecting the spleen.
In addition, it can reduce your risk of diabetes because it contains inulin, a soluble fiber that promotes healthy digestion and lowers blood sugar levels. It can also treat acne, according to a study that found that participants who took oral burdock root supplements had fewer pimples and improved their quality of life after 6 months of treatment.
Nutrition Facts of Burdock Root
Burdock root contains a lot of fiber, which is important for a healthy diet. It also contains a type of carb called inulin, which is helpful for digestion. It has a few vitamins and minerals, including vitamin C and thiamine.
Nutrition facts of 100 grams (3.5 ounces) of Burdock Root include:
- Calories: 72
- Fats: 0.2g - 0% of the Daily Value (DV)
- Sodium: 5mg - 0% of the DV
- Carbs: 17g - 6% of the DV
- Fiber: 3g - 11% of the DV
- Protein: 1.5g
- Calcium: 41mg - 4% of the DV
- Iron: 0.8mg - 10% of the DV
- Potassium: 308mg - 7% of the DV
- Copper: 0.1mg - 11% of the DV
- Folate (B9): 23μg - 6% of the DV
- Magnesium: 38mg - 9% of the DV
- Manganese: 0.2mg - 9% of the DV
- Niacin (B3): 0.3mg - 2% of the DV
- Pantothenic acid (B5): 0.3mg - 6% of the DV
- Phosphorus: 51mg - 7% of the DV
- Riboflavin (B2): 0.03mg - 2% of the DV
- Selenium: 0.7μg - 1% of the DV
- Thiamine (B1): 0.01mg - 1% of the DV
- Vitamin B6: 0.24mg - 14% of the DV
Vitamins and Minerals
The root of the burdock plant (Arctium lappa) contains many essential vitamins and minerals that are important to the human body. It is also a great source of inulin, which is a type of prebiotic fiber that helps with digestion and can improve gut health. In addition, burdock root is high in antioxidants, which are naturally occurring compounds that can help reduce oxidative stress and inflammation.
In one study, participants who took burdock root supplements had less oxidative stress and lower levels of inflammatory markers in their blood than those taking placebos. Additionally, the spleen of people who took burdock root extract had an improved function, suggesting that this herb could be helpful for those with an enlarged spleen (a condition known as splenomegaly psis).
Other studies have found that the arctigenin phytochemical in burdock root can kill cancer cells. It inhibits cancer cells' growth by blocking their ability to produce a protein called ATP synthase.
Health Benefits of Burdock Root
Burdock root contains inulin, a soluble fiber that improves digestion and lowers blood sugar. This is beneficial for those who have diabetes or prediabetes. Additionally, it helps eliminate toxins and promotes the circulation of purified blood in the body. Burdock root has been shown to have antibacterial properties and can kill bacteria in biofilms that may cause infections.
Studies have found that burdock root can potentially treat various health conditions, including skin, gastrointestinal issues, and cancers. Burdock is often used in herbal treatments and as a natural remedy for common ailments like sore throats. It is also a popular ingredient in traditional Japanese cooking and some teas.
Aside from improving digestive function, burdock root is rich in antioxidants and other phytochemicals known to protect against inflammation. It has been shown to reduce oxidative stress markers and help alleviate the symptoms of osteoarthritis. One study found that burdock root tea helped improve inflammatory markers and reduced oxidative damage in people with knee osteoarthritis.
In addition to its many health benefits, burdock is a great source of iron and vitamin C. However, it is important to talk to a doctor before adding this herb to your diet, especially if you are taking medication for another condition. It can interfere with some medications, such as blood thinners and diuretics. In addition, those who are allergic to daisies, ragweed, and chrysanthemums should avoid burdock.
Burdock Root Side Effects
Burdock root is touted for its myriad health benefits, from purifying the blood to aiding digestion. But behind its natural appearance, this herb can cause dangerous side effects if used improperly.
Allergic Reactions and Anaphylaxis
Some people who are sensitive to burdock root may experience severe allergic symptoms, including rashes, itching, swelling of the lips and tongue, or even anaphylaxis – a life-threatening condition.
Sudden Drop in Blood Pressure
Burdock root has diuretic and vasodilator properties, causing a significant drop in blood pressure. This is especially dangerous for people with a history of low blood pressure or who are taking heart medications.
Increased Risk of Bleeding
The compounds in burdock root can thin the blood, leading to the risk of bruising and uncontrolled bleeding, especially when combined with anticoagulants.
Blood Sugar Disorders
The hypoglycemic potential of burdock root can be dangerous for diabetics, leading to dizziness, lightheadedness, or fainting.
Using burdock root requires caution, especially for those with underlying medical conditions or taking prescription medications.
Tips for Choosing Burdock Root
Burdock root is a nutritional treasure, but its quality can vary significantly depending on its source and storage. Choosing the right variety not only ensures optimal nutritional value but also helps avoid the risk of contamination or deterioration due to poor storage.
Prioritize Organic Sources
Burdock root is prone to absorbing heavy metals from the soil, so prioritizing organic or certified clean products helps limit the risk of toxin contamination.
Pay Attention to Freshness and Color
Fresh burdock roots are usually firm, with smooth skin, not wrinkled or crushed. The color should be light brown, avoid roots that are too dark or have signs of mold.
Check the Smell
High-quality burdock roots have a light, earthy aroma but no signs of mold or strange chemical odors.
Choosing burdock roots carefully helps optimize health benefits and reduce the risk of absorbing harmful impurities.
Tips for Preparing Burdock Root
Burdock root is a nutrient-dense ingredient with a distinctive earthy flavor, but how it is prepared can greatly impact how well it is used. A poor preparation can strip away important nutrients or make the flavor bitter. Here are some tips to help you get the most out of this root.
Cleaning and Decontaminating
Since burdock root grows underground, scrubbing the surface with a brush or soaking in diluted salt water can help remove dirt, bacteria, and pesticide residue. Peeling too deeply can remove much of the valuable fiber and nutrients.
Slicing and Soaking to Reduce Bitterness
After slicing or cutting into sticks, soaking in diluted vinegar or salt water for 10-15 minutes helps neutralize the bitterness while maintaining a bright color.
Prepare Properly to Preserve Nutrients
Cooking quickly by stir-frying, steaming, or lightly simmering helps preserve the antioxidant compounds. Overcooking can destroy important flavonoids and polyphenols.
Preparing burdock root properly maximizes its nutritional value and creates delicious, nutritious dishes.
Tips on Including Burdock Root in Meal
In many parts of the world, burdock root grows wildly (translation: as a weed), but in Japan and other Asian countries it’s commonly cultivated for food as well as herbal medicine. The roots can be eaten like other root vegetables, such as carrots and radishes. The plant is also often used in soups, stews, and stir-fries. It can even be pickled and enjoyed as a crunchy snack, known as yamagobo in Japanese cuisine.
When using the root, ensure it’s thoroughly cleaned and scrubbed before cooking. It’s easy to do: simply run it under running water or use a vegetable brush and water to scrub away any dirt or small root fibers. Once it’s clean, cut it into rounds or sticks, similar to how you prepare carrot sticks. Remember that it oxidizes quickly, so you may want to soak the cut pieces of burdock in water and a few drops of vinegar before you add them to your recipe to prevent it from turning brown.
In addition to being a delicious and nutritious vegetable, the burdock plant is known to support liver function and promote healthy skin and hair. It’s been used in traditional Chinese, Indian, and Japanese healing practices for centuries, and limited research shows that it may help lower blood sugar levels in people with diabetes. Talk to your doctor or a registered dietitian before adding this ingredient.
