Marigolds — A Functional Food Rich in Nutrients and Antioxidants

• Comparing different marigold varieties — The researchers sought to determine which marigold varieties contain the highest levels of beneficial nutrients while also identifying any compounds that might limit their absorption or health benefits.

• Not all marigold varieties are equal — Their analysis revealed that some cultivars had significantly higher concentrations of carotenoids, which enhance eye health, combat oxidative stress and support immune function. Others contained notable levels of flavonoids and phenolic acids, which are known for their antioxidant and anti-inflammatory properties.

• Antinutrients are found in marigolds — Interestingly, they found that certain marigold genotypes contained higher levels of antinutrients, such as tannins and alkaloids, which could interfere with nutrient absorption if consumed in large quantities. These compounds bind to minerals, reducing their bioavailability.²

• Processing helps reduce antinutrients — The study authors noted that traditional processing methods, such as drying and soaking, could significantly reduce these antinutrients, making marigolds safer and more beneficial for consumption.³

• Certain genotypes stand out for their benefits — While all marigold flowers contain some level of beneficial compounds, the researchers highlighted a few genotypes that stood out due to their high nutrient density and low antinutrient content. These varieties are the best candidates for use in functional foods and dietary supplements aimed at supporting eye health, reducing inflammation and enhancing overall metabolic function.⁴

• Some marigold varieties have high levels of lutein — This carotenoid is essential for vision and cognitive health, was found in exceptionally high amounts in specific genotypes. These varieties contained up to 10 times the amount of lutein compared to the lowest-ranking marigold flowers in the study.

According to the researchers, “The consumption of lutein-rich foods can lower the risk of non-communicable diseases such as coronary heart disease, cancer, and age-related macular degeneration. These health benefits have spurred the incorporation of lutein as a functional food ingredient.”⁵

To learn more about the benefits of lutein and the other foods rich in this nutrient, read “Is This One of the Best Nutrients for Your Eyes and Brain?”

• Flavonoids and phenolic acids were also present in high quantities — These compounds function as natural antioxidants and play a key role in protecting cells from oxidative stress, a major factor in aging and chronic disease. Researchers noted that marigold varieties with the deepest orange hues tend to have the highest levels of these antioxidants.

• Minerals are abundant in marigolds — Beyond their antioxidant power, marigold flowers are a valuable source of minerals essential for metabolic function. The study reported high levels of calcium, magnesium, potassium and iron. Magnesium and potassium are particularly important for cardiovascular health, while iron is necessary for oxygen transport in the blood.

The mineral content varied between genotypes, with some containing nearly twice the amount of these nutrients compared to others.

• Identifying antioxidants in marigold cultivars — The researchers examined 10 different marigold cultivars — Taishan Yellow, Taishan Orange, Incall Orange, Alaska, Durango Yellow, Superboy Yellow, Superboy Orange, Durango Orange, Durango Red and Durango Bee — to determine which varieties contained the highest levels of these beneficial compounds.

The study also measured the flowers’ antioxidant activity, providing insight into how marigolds contribute to reducing oxidative stress in the body.⁷

• Superboy Orange stood out for its lutein content — The researchers found that this cultivar had the highest total lutein content, with 2,613.47 µg/g fresh weight, while Durango Red produced the highest lutein yield per hectare, making it the best option for large-scale lutein extraction.⁸

• Vitamin E in marigolds — Another interesting discovery was the presence of significant amounts of tocopherols, particularly alpha-tocopherol, which is the most bioavailable form of vitamin E. The Taishan Orange cultivar contained the highest concentration, reaching 338.50 µg/g fresh weight.

• Vitamin E’s crucial role in health — This nutrient reduces oxidative damage, supports immune function and maintains healthy skin. According to the researchers, “Tocopherols … play a crucial role as a chain-breaking antioxidant, interrupting and mitigating the propagation of harmful oxidative reactions that can lead to cellular damage and degradation of lipids, proteins, and DNA.”⁹

• Phytosterols are also abundant in marigold petals — These plant-derived compounds are known for their cholesterol-lowering properties by blocking cholesterol absorption in the intestines. Taishan Yellow had the highest total sterol content at 333.42 µg/g fresh weight.

Among the identified sterols, β-sitosterol was the most prevalent, making up as much as 62.43% of the total sterol content in some cultivars. This means that consuming marigold flowers could support heart health by naturally managing cholesterol levels.

• Marigolds provide antioxidant benefits — The study explored how marigold flowers contribute to antioxidant defense mechanisms in the body. Researchers used two different assays — ABTS and DPPH radical scavenging — to measure antioxidant capacity. These tests assess how well a compound neutralizes harmful free radicals, which are unstable molecules that contribute to aging and chronic disease.

The results showed that the marigold extracts had strong free radical scavenging abilities, reinforcing their role as a functional food with broad protective effects against oxidative stress.¹⁰

• The best way to consume marigolds — If you want to take advantage of the incredible health benefits of marigold flowers, it’s important to focus on the best ways to consume them while ensuring you’re getting the most bioavailable nutrients. Drying the petals at low temperatures preserves carotenoids and tocopherols better than high-heat processing.

• Adding marigolds to food — If you’re adding them to food, consider blending them into smoothies, steeping them into tea or incorporating them into soups. Marigold-infused oils also work well in salads or as a topical skin treatment for their antioxidant properties.

• Consume them with dietary fat — Lutein and other carotenoids in marigolds are fat-soluble, meaning they need dietary fat to be properly absorbed. Eating marigold petals with healthy fats like grass-fed butter or ghee enhances their bioavailability. If you’re using dried marigold powder, mix it with a fat source before consuming it so your body absorbs more of the beneficial compounds.

• Soak or ferment them first — If you’re using whole marigold petals, soaking them in water or fermenting them will help neutralize their anti-nutrients. Cooking methods like light steaming also reduce the levels of tannins and alkaloids without destroying the beneficial carotenoids and flavonoids.

• Chamomile — Often used as a calming tea to help people sleep, chamomile flowers are also good for inflammation, menstrual disorders, ulcers, wound healing and rheumatic pain.¹²

Dried flowers are used to make chamomile tea and essential oils are used in cosmetics and aromatherapy. However, people with a history of pollen allergies and infants and young children are advised to avoid chamomile.

• Roses — Not just for Valentine’s Day, the medicinal properties of these flowers include skin disorders, acne and digestive issues. Rose petals are high in antioxidants, the chief of which are polyphenols.¹³ Try using dried petals to make calming, caffeine-free, antioxidant-rich tea that boosts your intake of calcium, iron and vitamin C.

• Jasmine flower — Jasmine is called the “Queen of Flowers” and is widely popular for its scent and medicinal benefits. It has been an ancient and traditional remedy as a mood enhancer and to improve brain function.¹⁴ Jasmine has been used to treat liver pain from cirrhosis, pain from severe diarrhea and liver disease.¹⁵

It is known to increase relaxation and as an aphrodisiac. The pharmaceutical industry uses it in the production of some medications, and it’s used in foods to flavor beverages, desserts and baked goods.

• Lavender — These fragrant purple blossoms have played a role as a health jack-of-all-trades in traditional medicine because of several chemicals, including flavonoids, coumarin and linalool.¹⁶ Data suggest it supports sleep, lowers pain and inflammation, improves mood, relieves menstrual cramps, reduces colic symptoms in infants and has antimicrobial and antiviral properties.

• Calendula — These are sometimes confused with marigolds because they are called pot marigolds or common marigolds.¹⁷ However, they are not true marigolds. While Calendula is edible, only some species of marigold are edible.

Calendula has high amounts of flavonoid antioxidants¹⁸ that help protect against free radicals, as well as antimicrobial, antiviral and anti-inflammatory properties. It has traditionally been used to help heal wounds, relieve menstrual cramps, treat stomach upset and improve skin hydration and firmness.

• Pumpkin blossom — Pumpkin flowers are a rich source of folate, magnesium, vitamin A, carotene and choline.¹⁹ The flower is a rich source of antioxidants that help prevent chronic disease. However, they have a very short shelf life and are not readily available in stores.