Benefits of Fern Vegetables for Health

Ferns or types of plants that are included in ferns are types of plants that live in groups or clumps and are plants with the type of tracheophyta. Tracheophyta are plants that reproduce using seeds as a means of reproduction. But uniquely, this fern plant turns out to reproduce using spore distribution, and can grow easily in the environment where we live.

fern vegetablesFerns or ferns themselves are widespread throughout the world and are found in almost every environment, except for snowy areas or in the ocean. This fern or fern has more than 12,000 species spread in the world, with 1300 – 3000 species in Indonesia and surrounding countries.

In general, ferns can be easily cared for by us, and can serve as decorations in your garden, garden and yard.

Okay, that was a brief explanation of ferns, and their use as decorations for your garden and home garden. then are there any other benefits of ferns? Of course there is.

Ferns as vegetables

Several countries in the world, make ferns as the main ingredient of the dishes they consume. Nepal, India, America, Canada and Indonesia of course. There have been so many variations of this fern dish. Here are some types of dishes that can be cooked using the basic ingredients of ferns:

  1. Cah or stir-fry fern vegetables
  2. Mix in the soup
  3. As fresh vegetables
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Some creations can also involve ferns, such as making a vegetable pizza using green vegetables, including ferns.

The fern itself has a crunchy texture and is similar to the taste of kale, so it can also be a substitute for kale in daily food consumption. The fresh green color of the fern is also very tempting when you consume it.

What are the nutritional content, and the benefits of ferns for the body?

As a type of vegetables that can be consumed easily, ferns have a lot of nutritional content and benefits that are very good for our bodies. The following is the nutritional content and benefits of ferns:

Vitamin A

100 grams of fern vegetables contain approximately 3617 IU. This is equal to 120% of the need for vitamin A needed by the body in one day. Of course this is very useful for our bodies, because the vitamin A contained in ferns can:

  • Becomes the body’s antioxidant
  • Maintain endurance and immunity
  • Prevents lung cancer
  • Maintain eye health, and prevent eye disorders
  • Prevents cancer in the oral cavity
  • Maintain skin health


Flavonoids are compounds that function to convert vitamin A, which consists of alpha carotene and beta carotene compounds. Benefits of Flavonoids themselves among others as follows:

  • Antioxidant
  • Get rid of free radicals in the body
  • Prevent premature aging
  • Avoid deadly diseases
  • Effectively repel viruses
  • Avoid thrombus
  • Immune system
  • Prevent diarrhea
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Vitamin C

It is no secret that the types of green vegetables have a high vitamin C content. Likewise with ferns. 100 grams of fern contains 26.6 mg of vitamin C. Of course this will be very helpful in meeting the body’s vitamin C needs in a day. Here are the benefits of Vitamin C:

  • Increase endurance
  • Helps ward off free radicals
  • As an anti-oxidant
  • Prevent cancer, inflammation, and other viruses, such as flu and fever
  • Prevents thrush and bleeding gums


Fern vegetables also have a high potassium content, and of course very useful for our bodies. 100 grams of fern contains 370 mg of potassium and provides 7% of the body’s potassium needs in one day. Here are the benefits of potassium:

  • Lowering high blood pressure
  • Helps the process of strengthening bones
  • Reduce excessive heart rate

Vitamin B Kompleks

Ferns are also high in B complex vitamins. Which are included in the B complex vitamins include:

  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B5
  • Vitamin B6
  • Vitamin B7
  • Vitamin B9
  • Vitamin B12

The B complex vitamins contained in ferns can be useful for many things, including:

  • Maintain endurance
  • Helps the process of formation of red blood cells
  • cell division
  • Brain function optimization
  • Formation of body tissue
  • Accelerate the body’s metabolism

Calcium and Phosphorus

In 100 grams of fern vegetables, it contains 32 mg of calcium and phosphorus. These two substances are very useful, especially for all things related to bones, and the fulfillment of nutrition from our bones.

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In addition to the 6th highest content found in ferns, here are some types of nutrients and other nutrient content found in ferns:

  • Energy: 34 kcal
  • Carbohydrate: 5.54 gr
  • Protein : 4.55 gr
  • Fat: 0.40 gr
  • Cholesterol: 0 mg
  • And various other vitamins and minerals

Ferns are low in calories, fat and cholesterol!

Maybe there are interesting things that you catch when you see the nutritional content in 100 grams of ferns above. Yep, fern vegetables contain zero cholesterol, low fat and low calories. This is of course very useful for those of you who are doing a healthy diet program, or for those of you who are avoiding foods with high cholesterol. In addition, the protein content of ferns is also quite high, which is 4.55 grams per 100 grams of ferns. This protein can be useful for:

  1. Helps build muscle
  2. Maintain endurance
  3. Adds strength and power to the body.

How to optimize nutrition in ferns?

To get more benefits from vegetable ferns, you can combine vegetable ferns with several complementary ingredients, such as:

Those are some of the benefits of fern vegetables. Please note, the benefits of this fern vegetable will be felt and will be more optimal when combined with other high nutritional value ingredients.

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