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What Are The Benefits Of Fiddlehead Ferns

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Benefits of Fiddlehead Ferns

It is advisable to cook fiddlehead ferns properly to reap the benefits fiddlehead ferns. The benefits of fiddlehead ferns come from the various minerals, vitamins, and other nutrients present in them.  Read on to know more about the benefits of fiddleheads.


Zero Fats


Fiddlehead ferns do not contain fats in any form. Both saturated and unsaturated fats are absent. Thus, you can use these delicious ferns without any guilt.


No Sodium


Lack of sodium in these ferns makes them an ideal healthy food for people suffering from hypertension. Increase in sodium levels can cause increase in the blood pressure levels causing hypertension. So, these ferns have the potential to act as anti-hypertensive agents.


No Cholesterol


Fiddlehead ferns lack cholesterol. Hence it is advisable for those who have high cholesterol levels. Since there is no cholesterol, it can also be used by people having cardiovascular problems.


Rich In Vitamin A


Vitamin A is also known as retinol and is vital for the functioning of eyes, kidneys, bladder and membranes. Vitamin A is essential to help human body fight infections. Since fiddlehead ferns are rich in Vitamin A, you can make use of all these benefits of Vitamin A.


Good Source Of Macronutrients


Despite being full of water, fiddlehead ferns contain proteins and carbohydrates. A 100 g of raw fiddlehead ferns has 5.54 g of carbohydrate and 4.55 g of protein. According to the National Academies' Institute of Medicine, the daily diet of an adult should have at least 40% of carbohydrates and 46 grams of protein. So, having a 100 g fiddlehead fern will contribute 10% of the daily protein requirement.


Source Of Other Vitamins


Along with Vitamin A, fiddlehead ferns also contain Vitamin B3, Vitamin B2 and Vitamin C. Vitamin B2 is essential for human body to use oxygen and for the metabolism of fatty acids, amino acids as well as carbohydrates. Vitamin B2 eases watery eye fatigue and has the potential to prevent and cure cataracts. Niacin or Vitamin B3 is required to release energy from carbohydrates. It is also essential for the synthesis of fast from carbohydrates. Vitamin C, as you know, is vital for bone and teeth formation. Fiddlehead ferns offer you all the benefits in a single bundle.




Fiddlehead ferns contain minerals like phosphorus and iron in good quantities. While phosphorous is essential for the structural maintenance of cell membrane and bones, iron is required for red blood cell synthesis. You can get 101 mg phosphorus by including 100 g of raw fiddlehead ferns, the same amount of ferns contain 1.31 mg of iron, thus contributing to 14% and 16% (for man and 7% for woman) of the daily recommended value of phosphorous and iron respectively.


Being a low sodium vegetable, the benefits of fiddlehead ferns can be used by people who are required to follow a low sodium diet.


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What Are The Benefits Of Fiddlehead Ferns