Valerianella locusta is a small annual plant that is eaten as a leaf vegetable. It has a characteristic nutty flavor, dark green color, and soft texture, and is popularly served as salad greens. Common names include lamb’s lettuce, corn salad,common cornsalad, mâche, fetticus,feldsalat, nut lettuce, field salad. In restaurants that feature French cooking, it may be called Doucette or raiponce, as an alternative to mâche, by which it is best known.[rx] In German-speaking Switzerland it is known as Nüsslisalat or Nüssler, terms that have been borrowed by the area’s many English speakers. In some areas of Germany, it is known as Rapunzel and is the origin of the long-haired maiden’s name in the eponymous fairy tale.
Mache Quick Facts
Name:
Mache
Scientific Name:
Valerianella locusta
Origin
Temperate zones of Europe
Colors
Yellow (Fruit)
Shapes
Round, flattened achene (Fruit)
Calories
12 Kcal./cup
Major nutrients
Vitamin A, RAE 199 µg (28.43%)
Vitamin C (Ascorbic acid) 21.4 mg (23.78%)
Iron, Fe 1.22 mg (15.25%)
Vitamin B6 (Pyridoxine) 0.153 mg (11.77%)
Manganese, Mn 0.201 mg (8.74%)
Mache is an annual plant of the family Valerianaceae. It is mostly grown as a leaf vegetable. Other common English names are Corn salad, European corn salad, Fetticus, Lamb’s lettuce, Feldsalat, Common corn salad, Field salad, Nut lettuce, Italian corn salad, and Field lettuce. Mache is a small, annual and rosette-shaped bunched which grows in mild and dry or moist soil. The plant grows upto 15 and 30 cm high. It has spoon shaped-round leaves that are 6 inches long. The leaves are dark green which has a distinct, sweet, and nuttiness taste. The flowers have five bluish-white petals of funnel-shaped which is 1.5-2 mm (0.06-0.08 inches) long and wide. Fruits are yellow, round, and flattened achene.
MACHE FACTS
Mache which is also called Lamb’s lettuce is a tender, nutty, green salad that is great on its own and mixed with other greens as well. Though Mache is added raw in salads, it can also be lightly cooked. Mache is easy to raise and a great alternative for lettuce. It is best in temperate areas. This vegetable possesses succulent leaves which are considered a staple ingredient for winter salads. They are also cooked like spinach.
Name
Mache
Scientific Name
Valerianella locusta
Native
Temperate zones of Europe
Common/English Name
European corn salad, Fetticus, Lamb’s lettuce, Corn salad, Feldsalat, Common corn salad, Field salad, Nut lettuce, Italian corn salad, Rapunzel, Field lettuce
Bluish-white, five petals, funnel shaped; Length and width: 1.5-2 mm (0.06-0.08 inches)
Fruit shape & size
Round, flattened achene
Fruit color
Yellow
Flavor
Nutty
Major Nutrition
Vitamin A, RAE 199 µg (28.43%)
Vitamin C (Ascorbic acid) 21.4 mg (23.78%)
Iron, Fe 1.22 mg (15.25%)
Vitamin B6 (Pyridoxine) 0.153 mg (11.77%)
Manganese, Mn 0.201 mg (8.74%)
Copper, Cu 0.075 mg (8.33%)
Potassium, K 257 mg (5.47%)
Phosphorus, P 30 mg (4.29%)
Vitamin B2 (Riboflavin) 0.049 mg (3.77%)
Tryptophan 0.015 g (3.41%)
Health Benefits
Vision
Enhance immunity
Treats hypertension
Skin health
Pregnancy
Formation of hemoglobin
Metabolism
Brain health
Treat osteoporosis
Cures diabetes
Calories in 1 cup (56 gm)
12 Kcal.
Traditional uses
The root is used to make a homoeopathic medicinal tincture.
Mache Scientific Classification
Scientific Name: Valerianella locusta
Rank
Scientific Name & (Common Name)
Kingdom
Plantae (Plants)
Subkingdom
Tracheobionta (Vascular plants)
Superdivision
Spermatophyta (Seed plants)
Division
Magnoliophyta (Flowering plants)
Sub division
Asteridae
Class
Magnoliopsida (Dicotyledons)
Order
Dipsacales
Family
Valerianaceae (Valerian family)
Genus
Valerianella Mill. (Cornsalad)
Species
Valerianella locusta (L.) Lat. (Lewiston cornsalad)
Synonyms
Valeriana locusta L.
Valeriana locusta var. olitoria L.
Valerianella olitoria (L.) Pollich
History
Mache is native to temperate zones of Europe. Mache was foraged by the European peasants till the royal gardener of King Louis XIV, Jean Baptiste de La Quintinie, introduced it in the world. In Britain, it was consumed for centuries. It was commercially cultivated from the late 18th or early 19th century in London and appeared on modern markets in the 1980s. The president of America, Thomas Jefferson cultivated Mache at home Monticello in Virginia in the early 1800s.
Traditionally, it was cultivated in France to use in salads. Mache is wildly grown in parts of Northern Africa, Europe, and Western Asia. In Asia and Europe, it is cultivated as a common weed inland as well as waste spaces. In North America, it has become naturalized on the western and eastern seaboards. It is a major crop of Nantes and France, which is the leading producer of Mache in Europe.
This plant was cultivated earlier in the monastery’s gardens. Till the 19th century, it was cultivated as winter lettuce. Today, Mache grows wild in the pastures and meadows and is mainly cultivated in France, Germany, Italy, and European countries.
Nutritional value of Mache, raw
Serving Size: 1 cup, 56 g
Calories 12 Kcal.Calories from Fat 1.98 Kcal.
Proximity
Amount
% DV
Water
51.97 g
N/D
Energy
12 Kcal
N/D
Energy
49 kJ
N/D
Protein
1.12 g
2.24%
Total Fat (lipid)
0.22 g
0.63%
Ash
0.67 g
N/D
Carbohydrate
2.02 g
1.55%
Minerals
Amount
% DV
Calcium, Ca
21 mg
2.10%
Iron, Fe
1.22 mg
15.25%
Magnesium, Mg
7 mg
1.67%
Phosphorus, P
30 mg
4.29%
Potassium, K
257 mg
5.47%
Sodium, Na
2 mg
0.13%
Zinc, Zn
0.33 mg
3.00%
Copper, Cu
0.075 mg
8.33%
Manganese, Mn
0.201 mg
8.74%
Selenium, Se
0.5 µg
0.91%
Vitamins
Amount
% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)
0.04 mg
3.33%
Vitamin B2 (Riboflavin)
0.049 mg
3.77%
Vitamin B3 (Niacin)
0.232 mg
1.45%
Vitamin B5 (Pantothenic acid)
0.024 mg
0.48%
Vitamin B6 (Pyridoxine)
0.153 mg
11.77%
Vitamin B9 (Folate)
8 µg
2.00%
Folic Acid
0 µg
N/D
Folate, food
8 µg
N/D
Folate, DEF
8 µg
N/D
Vitamin C (Ascorbic acid)
21.4 mg
23.78%
Fat-soluble Vitamins
Vitamin A, RAE
199 µg
28.43%
Vitamin A, IU
3972 IU
N/D
Amino acids
Amount
% DV
Tryptophan
0.015 g
3.41%
Threonine
0.042 g
2.39%
Isoleucine
0.055 g
3.29%
Leucine
0.074 g
2.00%
Lysine
0.057 g
1.70%
Methionine
0.014 g
N/D
Cystine
0.011 g
N/D
Phenylalanine
0.051 g
N/D
Tyrosine
0.02 g
N/D
Valine
0.055 g
2.60%
Arginine
0.051 g
N/D
Histidine
0.02 g
1.62%
Alanine
0.049 g
N/D
Aspartic acid
0.099 g
N/D
Glutamic acid
0.114 g
N/D
Glycine
0.044 g
N/D
Proline
0.044 g
N/D
Serine
0.035 g
N/D
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits of Mache
Mache is a salad green that helps to reduce triglycerides, inflammation, heart ailments, digestive ailments, cancer and improves HDL. It contains 30% more iron in comparison to spinach. It helps to eradicate stress, depression, and fatigue. It is steamed and added to salads or consumed as vegetables.
Vision
Vitamin A helps to prevent macular degeneration which is one of the main causes of age-related blindness. Vitamin A eye drops help to treat dry eyes effectively. It provides relief from dry eyes. Vitamin A slows down the development of Stargardt’s disease which is an eye disease for causes vision loss. (1)
Enhance immunity
Vitamin A enhances the immunity functions against infections by raising lymphocytic responses against antigens. It promotes the functions of white blood cells. It prevents the entering the germs into the body and counteract infections by providing double core protection. (2)
Treats hypertension
Hypertension patients have a high chance of cardiovascular diseases. The intake of Vitamin C helps to lower the blood pressure in the body. (3)
Skin health
The study shows that a high intake of Vitamin C helps to lower the appearance of wrinkles, skin dryness and slows down the process of aging. Vitamin C helps in the formation of tendons, skin, blood vessels, and ligaments. It helps to heal the wound and forms scar tissue.
The evidence shows that Vitamin C cream can reduce skin redness. It helps to maintain skin health as it is rich in antioxidants which help to prevent the body from skin cancer. (4)
Pregnancy
The deficiency of iron increases the chances of premature birth and underweight newborns. Prematurely born babies experience the health ailments such as cognitive development and delayed growth. The intake of iron supplements helps to lower the chances of low birth weight newborns by 10.2 percent. (5)
Formation of hemoglobin
This mineral helps in the formation of hemoglobin. Iron provides dark red shade to the blood and assists in circulating oxygen up to the body cells. Additional hemoglobin is very important as blood is lost during internal and external injuries. Especially women lose blood during menstruation due to which they could suffer from anemia. (6) (7)
Metabolism
Vitamin B6 has the ability to metabolize nutrients to extract energy. This vitamin helps in the metabolism of vitamins, fats, carbohydrates, and amino acids. (8)
Brain health
Vitamin B6 helps in brain function and brain development. The studies have shown that deficiency of Vitamin B6 enhances the function of memory and contributes to Alzheimer’s, dementia, and cognitive impairment. Studies have shown that deficiency of Vitamin B6 leads to Alzheimer’s disease. Vitamin B6 impacts the function of the brain by controlling the level of homocysteine which is the major cause of heart disease and damage of neurons.
Vitamin B6 has a vital role in the formation of the hormones such as norepinephrine and serotonin which are called happy hormones that controls energy, mood as well as concentration. The researchers show that behavior disorders such as ADHD are caused due to the low level of serotonin. Vitamin B6 has a positive effect on children having behavior and learning disorders. (9)
Treat osteoporosis
The supplement of Manganese provides relief from osteoporosis. This mineral adds density to the bones. It helps in the formation and repairment of bones but the studies are still going on. Further studies are still needed for the specific mechanisms and roles of manganese in the human body. (10)
Cures diabetes
Manganese is essential for the formation of digestive enzymes which is responsible for the process known as gluconeogenesis. Gluconeogenesis converts the amino acids of proteins to sugar and balances the sugar in the bloodstream. Manganese helps to prevent the level of high blood sugar which leads to diabetes. The study shows that manganese promotes the secretion of insulin, mitochondrial function and reduces lipid peroxidation. (11)
Mache Leaf Health Benefits
Mache Helps to Improve Eyesight
Due to the high amount of antioxidants found in Mache such as beta-carotene and vitamin A, which is very beneficial for our eyes and it also, prevent various types of eye-related disease, such as macular degeneration, cataract, night blindness, etc.
Mache Prevents the Risk of Cancer
Mache is highly rich in antioxidant compounds such as vitamin C and Vitamin A, which is very beneficial to fight against free radicals and stabilize them so that they should not do any kinds of oxidative damage to our healthy cells, these free radical are the main cause of various types of cancer. The different tests suggested that to prevent the growth of cancerous cells in our body, we should consumption Mache on a regular basis in a moderate way.
Mache Improves Skin Health
Due to the high amount of B family vitamin found in Mache, it is very good for our skin health and it keeps our skin cells rejuvenated and replenished. Apart from this the high amount of vitamin C found in Mache is very beneficial for our skin, it’s fight against free radical and protect our skin from oxidative damage and prevent various types of skin-related diseases, such as wrinkles, dark spots, signs of aging.
Mache Boost Immunity
Mache is highly rich in Vitamin C, it is very beneficial for our immunity and prevent various types of disease caused by bacteria, virus, and other pathogens. Vitamin C is a strong antioxidant, which fights against free radicals and prevents them from oxidative damage to our healthy cells, thus preventing macular degeneration and various types of cancer related to radiation. Apart from this Vitamin C is also very beneficial to promote the production of white blood cells, which is the important element of our own immune system that protects our body from foreign invaders, such as bacteria and viruses. Studies have been proven that consumption of Mache on a regular basis can improve our immunity, so that our immune system can protect our body from affecting by common diseases such as cold, fever, flu, etc.
Mache Prevents Pregnancy Problem
Due to the high amount of Folate and iron content found in Mache, it is very beneficial for pregnant women and unborn baby. Studies have been proven that the consumption of folate and iron-rich food, such as Mache can reduce the risk of neural tube deficiency and keep the mother healthy.
Mache Reduce Blood Pressure
Different studies have been proven that consumption of Mache on a regular basis can reduce the blood pressure in our body, due to the presence of potassium in Mache. Potassium acts as a vasodilator, which means, it reduces the strain from blood vessels and provide smooth passage to blood through arteries, thus blood can move easily and reduce blood pressure, which helps to prevent various types of cardiovascular disease, such as high blood pressure, hypertension, heart attack, heart stroke, etc.
Mache Reduces the Risk of Anemia
Anemia is a disease of iron deficiency in our body and Mache is highly rich in iron content, so consuming Mache on a regular basis can provide sufficient iron to our body to prevent anemia disease.
Mache Boost Metabolism
Due to the high amount of nutrients found in Mache, it is very beneficial in various types of metabolic activities, which is very important for the smooth functioning of the body, such as enzymatic reaction, hormone production, circulation of blood, production of red blood cells and oxygenation to different part the body. So consumption of Mache on a regular basis can be beneficial for overall health.
Mache Improves Brain Function
Vitamin B6 helps in mental capacity and mental health. Different studies have demonstrated that inadequacy of Vitamin B6 improves the capacity of memory and adds to Alzheimer’s, dementia, and subjective impedance. Different studies have demonstrated that insufficiency of Vitamin B6 prompts the Alzheimer’s malady. Vitamin B6 impacts the capacity of the cerebrum by controlling the level of homocysteine, which is the significant reason for coronary illness and the harm of neurons.
Mache Treat Osteoporosis
The supplement of Manganese gives alleviation from osteoporosis. This mineral adds thickness to the bones. It helps in the formation and repairment of bones; however, the examinations are as yet going on. Additionally, researches are as yet required for the particular instruments and parts of manganese in the human body.
How to Eat
Mache is consumed eaten raw by adding it to salads.
It could be steamed and served as a hot vegetable.
