Introduction to plant-based foods:

Plant-based foods are foods that primarily come from plants such as fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs. Some of the benefits of incorporating more plant-based foods into our diet include reducing the risk of chronic diseases, maintaining a healthy weight, improving digestion, and increasing overall energy levels.

Health Benefits of Mache:

Mache, also known as lamb’s lettuce or corn salad, is a leafy green that is high in fiber, vitamins, and minerals. Mache has a unique nutty flavor, making it a great addition to salads, smoothies, and soups. Here are some of the specific health benefits of incorporating mache into our diet:

• High in Vitamin C: Mache is high in vitamin C, which is essential for boosting the immune system, supporting healthy skin, and aiding in the absorption of iron.
• Good source of Iron: Mache is also a good source of iron, which is important for oxygen transport in the body and reducing the risk of anemia.
• Promotes Heart Health: Mache contains beta-carotene and vitamin E, both of which have been shown to have cardioprotective effects and reduce the risk of heart disease.
• Anti-inflammatory properties: Mache contains a compound called kaempferol, which has anti-inflammatory properties, helping to reduce inflammation in the body.

Nutritional Information and Value of Mache:

One cup (about 55g) of mache contains:

• Calories: 16
• Carbohydrates: 2g
• Fiber: 1.5g
• Protein: 1g
• Fat: 0.2g
• Vitamin C: 34% of the Daily Value (DV)
• Iron: 11% of the DV

Ways to incorporate Mache into your diet:

Mache is a versatile leafy green that can be incorporated into various meals, such as:

• Adding it as a salad green with other veggies and a dressing of choice.
• Blending it into a smoothie with some fruits, protein, and seeds.
• Topping your soup with fresh mache leaves for added flavor and texture.
• Adding it to your sandwich or wrap as a crunchy and nutrient-dense ingredient.

Potential Risks or Allergies associated with Mache:

Mache is generally safe, but those who are allergic to birch pollen may experience cross-reactivity symptoms such as itching or swelling in the mouth. It is always essential to check with a healthcare provider before making any dietary changes, especially if you have specific allergies or medical conditions.

Conclusion on the importance of a balanced plant-based diet:

Incorporating more plant-based foods into our diets is essential for promoting optimal health and reducing the risk of chronic diseases. Mache is an excellent addition to a plant-based diet, providing numerous health benefits and a unique flavor profile. Remember to mix up your plant-based foods to ensure that you are getting a variety of nutrients and benefits.

Reference:

• Pellegrini, N., et al. (2010). Total antioxidant capacity of plant foods, beverages and oils consumed in Italy assessed by three different in vitro assays. Journal of Nutrition, 138(5), 1073–1081. https://doi.org/10.3945/jn.108.100313
• Winkler, S., & Rawel, H. M. (2008). Composition and properties of kaempferol glycosides from symbiosis induced corn salad (Valerianella locusta). Journal of Agricultural and Food Chemistry, 56(10), 3708–3714. https://doi.org/10.1021/jf0733381