Bracken can be seasoned with vegetables or added to stew. Bracken cannot be left out in Yukgaejang. It is a healthy food that is low in calories and rich in dietary fiber. It is also helpful for blood vessel health by suppressing rapid rises in blood sugar (spike phenomenon) and reducing cholesterol. It also contributes to skin beauty and bone health. There will be many people eating fern vegetables on the first full moon of the first lunar month (March 3rd).
Eating fern…contributes to reducing fasting blood sugar and cholesterol
There is research showing that eating bracken can lower fasting blood sugar levels and reduce insulin resistance (Journal of the Korean Society of Food Science). The results of animal experiments feeding fern showed that the level of fat metabolism was improved, including a reduction in total cholesterol and ‘bad’ cholesterol in the blood. Spatial cognitive ability, short-term learning ability, and long-term memory ability also improved significantly. This is due to the ethyl acetate component of fern, which contains flavonoid and polyphenol compounds that reduce oxidation (damage) in the body. Dietary fiber also appears to have helped.
It also contributes to protecting the skin and mucous membranes and preventing anemia… What are the various nutrients in fern?
Bracken is a low-calorie food with only 19 kcal per 100g. It is rich in dietary fiber that slowly raises blood sugar levels in the body and reduces cholesterol. It is also helpful for intestinal health and relieving constipation. In particular, dried bracken is rich in potassium, phosphorus, magnesium, and iron, which contributes to controlling blood pressure and protecting the skin and mucous membranes. It helps clear your mind and strengthen your teeth and bones. It is also helpful in preventing anemia, facilitating metabolism, excreting waste from the body, improving immunity, and preventing vascular diseases such as arteriosclerosis.
Raw fern contains some harmful ingredients… It must be boiled sufficiently and soaked in water.
Few people will eat ferns raw. Raw ferns contain harmful ingredients such as phtaqualoside, so they must be boiled in boiling water for at least 10 minutes and then soaked in water for at least 12 hours. During this process, most toxins are removed. You should absolutely avoid eating ferns raw. Whether fresh or dried, bracken must be soaked in water after boiling to remove its bitter taste. When boiling raw fern, it is a good idea to add a little salt. Soak the dried fern in water for about 1 hour, boil it in boiling water, and turn off the heat when the stem becomes somewhat plump when touched. Afterwards, change the water several times, wash well, and soak thoroughly before use.
What are the tips for purchasing ferns well?
Raw ferns should have stems that are not too long, just right, and plump. The leaves do not bloom large and are coiled like a fist as they are young shoots, so they are soft when eaten. It is best not to pick open leaves as they have a tough texture and bitter taste. The color should be bright green with slightly brown fluff attached to the leaves. Boiled ferns should be selected as light brown in color, with plump stems, and unfurled leaves. The dark brown, thin-stemmed fern is sturdy. Dried ferns are best made by boiling and drying the stems of new shoots that are not too dark in color and have not opened leaves.