Cattail, Narrow Leaf Shoots (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
4.8
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 3.9 (82.2%) |
| Protein | 0.9 (18.9%) |
| Total | 4.8 (100%) |
Serving: 1 shoot [19g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 18 (92.6%) |
| Carbohydrate | 1.0 (5.1%) |
| Protein | 0.2 (1.2%) |
| Ash | 0.2 (1.0%) |
| Total | 19 (100%) |
Serving: 1 shoot [19g]
Benefits
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High in vitamin C and A. The shoots contain significant amounts of these important vitamins
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Rich in fiber. The shoots are a good source of dietary fiber which aids digestion
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Low in calories. A cup of cooked cattail shoots contains only about 30 calories making it a healthy snack or side dish option
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Edible year-round. The shoots can be harvested and eaten in early spring before flowering as well as later in summer when they are thicker and starchier
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Sustainable wild food. Cattail shoots grow prolifically in wetland areas without cultivation, providing a nutritious foraged food
Risks
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Cattail shoots can cause gastrointestinal upset like diarrhea, nausea or vomiting if eaten in large quantities due to the presence of calcium oxalate crystals
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May contain toxins like alkaloids if not properly identified and prepared. Mistaking cattail shoots for other toxic plants can cause poisoning
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Contains very little protein and fat. Over-reliance on cattail shoots as a staple food source can lead to malnutrition and deficiencies
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Shoots need to be harvested young before they become woody and inedible. Older shoots can cause mouth irritation and damage to the digestive tract
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May accumulate toxins in polluted waters. Should not be consumed if harvested from contaminated areas near industrial sites or wastewater discharge points
Additional Information
Cattail, Narrow Leaf Shoots (Northern Plains Indians) are a highly nutritious food source that has been consumed by indigenous communities for centuries. These shoots, which are harvested from the cattail plant during the early spring, offer several primary and secondary nutritional benefits. However, it is important to note that there are also some potential risks associated with their consumption.
The primary attribute of cattail narrow leaf shoots is their high fiber content. Fiber plays a crucial role in maintaining digestive health by promoting regular bowel movements, preventing constipation, and reducing the risk of gastrointestinal disorders. Additionally, dietary fiber helps control blood sugar levels, lowers cholesterol levels, and aids in weight management by providing a feeling of fullness.
In terms of secondary attributes, cattail narrow leaf shoots are a good source of vitamins and minerals. They contain significant amounts of vitamin C, an essential nutrient that boosts the immune system, supports collagen production, and acts as an antioxidant to protect cells from damage. These shoots also provide vitamin A, which is important for healthy vision, immune function, and skin health.
Furthermore, cattail narrow leaf shoots are rich in minerals such as potassium, magnesium, and calcium. Potassium is essential for maintaining proper heart and muscle function, regulating blood pressure, and supporting nerve signaling. Magnesium is involved in over 300 biochemical reactions in the body, including energy production, protein synthesis, and muscle and nerve function. Calcium is crucial for strong bones and teeth, blood clotting, and muscle contraction.
In addition to their nutritional benefits, cattail narrow leaf shoots are low in calories and fat, making them a suitable food for those aiming to maintain a healthy weight or reduce their fat intake. They are also naturally free of cholesterol and contain no sodium, which is beneficial for individuals with hypertension or cardiovascular concerns.
However, it is important to be aware of potential risks associated with consuming cattail narrow leaf shoots. These shoots can absorb pollutants and heavy metals from the environment, especially if they are growing in contaminated water sources. Therefore, it is crucial to harvest them from clean, uncontaminated areas to minimize the risk of ingesting harmful substances.
Moreover, individuals with allergies to other plants in the Typha genus, such as ragweed or birch, may experience cross-reactivity and should exercise caution when consuming cattail narrow leaf shoots.
In conclusion, cattail narrow leaf shoots (Northern Plains Indians) offer numerous nutritional benefits, including high fiber content, vitamins (C and A), and minerals (potassium, magnesium, and calcium). They are low in calories and fat, making them suitable for weight management. However, it is important to harvest them from clean sources to avoid potential contamination and be cautious if you have allergies to related plants. Incorporating cattail narrow leaf shoots into a balanced diet can contribute to overall health and well-being, particularly for those seeking a nutrient-dense and sustainable food source.