Fiddlehead Fern/ Lingdu Vegetable- Nutrition Facts and Health Benefits

Table of Contents

Fiddlehead fern/ Lingdu vegetable are tender, young, and tightly coiled fronds of the fern plant. They have spiraled, round top connected to a short stem, and they come covered in a protective layer of brown scales. Bright green in color, they grow up to 4-5 centimeters in length. You will find fiddlehead fern taste somewhat similar to asparagus, mushroom, green beans, and broccoli with a nutty and grassy flavor.

Fiddlehead fern’s scientific name is Matteuccia struthiopteris, and fiddlehead fern in Hindi is known as lingdu. These ferns are grown in Asia, Europe, Canada, and the United States. In India, you will find them in Northeast India and the Himalayan states of the North.

Fiddleheads are both commercially cultivated and foraged and appear for a short time in early spring when the fern grows new shoots, usually for 2-3 weeks. Each fern plant has around 3-12 Fiddleheads. These plants thrive in damp, temperate climates.

Now the question is; How to choose fiddlehead fern? Buy fresh, young, firm, and bright green-colored fiddlehead. Do not buy mature and unfurled fiddlehead fern as they become tough and are not suitable for eating. Another commonly asked question is; How to store fiddlehead fern? Try consuming them fresh within a day. Otherwise, they will turn soft, and their bright green color will turn yellow or brown.

However, for storing lingdu, wash and dry them properly, wrap them in plastic wrap, and store them in the refrigerator. Refrigeration will help in keeping the fiddleheads fresh for 3-4 days.

Fiddlehead Fern Nutrition Facts

Lingdu is a fantastic fern that comes with a rich nutrition profile. It is Fat-free, Cholesterol free, Sodium free, an excellent vitamin C source, a good source of vitamin A, omega-3 and omega-6 fatty acid, minerals( potassium, iron, manganese, and copper), and antioxidants.

The below-mentioned table gives the fiddlehead fern nutrition facts of per 100 gm, as per USDA.

Energy	34 Kcal
Total Fat	0.4 gm
Protein	4.6 gm
Sodium	1 mg
Potassium	370 mg
Total Carbohydrate	6 gm
Calcium	32 mg
Manganese	0.51 gm
Iron	1.31 mg
Vitamin C	26.6 mg
Vitamin A	3617 IU
Niacin	4.980 mg
Riboflavin	0.210 mg
Thiamin	0.020 mg

Fiddlehead Fern Benefits

1. Fiddlehead Fern has anti-inflammatory properties

Lingdu contain antioxidants like Vitamin A and Vitamin C along with omega-3 fatty acids. These antioxidants present in lingdu reduces inflammation in your body and protects you from free radical damage.

Vitamin A plays an important role in maintaining your skin integrity and helps in eliminating free radicals, which damage the cells and tissue of your body. Vitamin C also helps in removing harmful free radicals and offers protection from cancers, inflammation, viral, cough and cold.

2. Fiddlehead Ferns are Good for Eye Health

Fiddlehead ferns are rich in vitamin A, an essential vitamin for good vision and protect your cornea.

The deficiency of vitamin A makes the eye and cornea dry.

3. Fiddlehead is Good for Heart

Fiddlehead ferns are rich in antioxidants, which reduce the risk of cardiovascular disease. Also, it contains calcium which is essential for a healthy heart.

Additionally, Niacin present in lingdu prevents heart disease and is beneficial for people who are at high risk of stroke, heart attack, and other heart diseases.

4. Fiddlehead Fern Maintain Blood Pressure

Lingdu has high potassium content and low sodium content. Potassium is a heart-friendly electrolyte, which triggers your heart to squeeze blood through your body.

Also, consuming lingdu raises HDL cholesterol and lowers LDL cholesterol, which improves blood circulation.

5. Fiddlehead Fern Helps to increase Healthy Red Blood Cells

Iron and copper present in lingdu helps to produce healthy red blood cells in your body. Iron and copper are essential for red blood cell formation. Red blood cells get produced in your bone marrow.

6. Fiddlehead Fern Helps in Weight Loss

100 gm of fiddlehead contains only 34 calories. In addition to that, its high fiber content decreases your appetite and inhibits the release of the hunger hormone.

7. Boost Immunity

High vitamin C content present in the fiddlehead act as an immunity booster. Vitamin C is necessary for the proper functioning of the immune system.

The immune system is the natural defense system of our body and protects our body against bacteria, viruses, and parasites.

8. Fiddlehead Fern is Rich Antioxidant Source

The antioxidants (vitamin B complex and vitamin C) and beta-carotene present in the lingdu reduces the risk of cancer and are found effective in curing stomach ulcers.

Fiddlehead Fern Food Safety Precautions

Consuming fiddlehead fern/ Lingdu vegetable comes with some food safety precautions:

Fiddlehead fern may cause food poisoning if you eat it raw or uncooked.
Remember to remove the fiddlehead fern protective layer of brown scales and wash it thoroughly.
Always boil or steam them for at least 10 minutes before cooking a lingdu vegetable.

Conclusion

Fiddlehead fern/ Lingdu vegetable is a seasonal delicacy and is available for a short time. They have a short shelf life, so you need to consume them fresh otherwise, it won’t taste good and becomes less edible.

We hope till article gave you insight into its nutrition content and health benefits.

If you have any queries, please drop us a comment in the comment section.

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