Fiddlehead Ferns

Fiddlehead ferns are young, tender, tightly furled new-growth shoots of fern family plant, usually of ostrich fern. These curly ferns are so named after their unique resemblance to fiddle (violin) head.

The fronds are very popular among the inhabitants of maine, vermont in us, and new brunswick provinces in canada, where their short season in the later part of springs attracts many enthusiasts. Ostrich variety fern belongs to the unique flowerless plant species of the onocleaceae,aa small family of terrestrial ferns.

Ostrich ferns are the most common edible fiddle ferns in the north america. The fern is a clump forming (like an ostrich plume), deciduous plant, which typically grows in well-drained, moisture rich under shady environments. During each spring season, several fiddlehead fronds erupt during spring along the length of root (rhizome) spread of big fern plant. Their harvesting season is very short, and should be done before the fronds unfurl.

Each fiddlehead is a tightly curled, deep green stalk measuring about 4 cm in diameter, reaching to the height of about 10-12 cm off the ground. Its tender shoots are covered with brown scales, which have to be scraped off before being used in cooking. Young and tender fronds taste similar to that of asparagus, or green beans with crunchy texture of their own. Vegetable fern (diplazium esculentum), known locally as lungru, are found in the hilly areas of north india and nepal eaten as local delicacy.lungru season lasts very briefly, from may until june.

Fiddlehead ferns are unique in their appearance, taste, and nutrition profile. The curly young shoots contain only 34 calories per 100 g. Nonetheless; their high-quality plant-nutrition profile consists of health benefiting antioxidants, vitamins, and omega-3 and omega-6 essential fatty acids.

Fresh fronds are very high in antioxidant vitamin-a, and carotenes. 100 g of fiddleheads contain 3617 iu of or 120% of recommended daily requirements of vitamin-a. Vitamin a is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin a help the body protects against lung and oral cavity cancers.

They are an excellent source of many natural poly-phenolic flavonoid compounds such as i plus-minus and v-carotenes. Carotenes convert to vitamin a inside the body.

Their unique sweet taste comes from their richness in vitamin c. 100 g of fresh fronds contains 26.6 mg or 44% of daily-required levels. Vitamin c is a moderately potential water soluble anti-oxidant. Together with flavonoid compound like carotenes, it helps scavenge harmful free radicals, and offer protection from cancers, inflammation, and viral cough and cold.

Fern shoots are a very good source of minerals and electrolytes, especially potassium, iron, manganese, and copper. 100 g of fresh shoots contains 370 mg or 7% of daily-required levels of potassium. Potassium is a heart friendly electrolyte, which helps reduces blood pressure and heart rate by countering sodium effects.

Further, they contain small to moderate levels of some of the valuable b-complex group of vitamins such as niacin, riboflavin, and thiamin.