Science says they could be dinner

October is the season of marigolds. You’ll see their bright orange and yellow blooms lining fall gardens and Halloween displays. But beyond their beauty and symbolism, new research suggests marigolds might have a surprising future: as a nutrient-packed functional food.

What the Science Says

A recent study compared the nutrition and health-boosting compounds in eight types of marigold flowers. Researchers found that certain varieties are especially rich in:

Vitamin C: Marigolds provide up to 28 mg per 100 g, which is about 38% of the daily recommended amount for women and 32% for men. That’s similar to the vitamin C content in apples or tomatoes, helping support your immune system and skin health.

Vitamin E: With about 4 mg per 100 g, marigolds offer 27% of your daily needs. Vitamin E is a powerful antioxidant that supports healthy skin and protection against cell damage.

Potassium: Marigolds are packed with potassium, offering up to 1691 mg per 100 g. That’s about 65% of the daily recommendation for women and 50% for men.

Calcium: Each 100 g of marigolds contains up to 225 mg of calcium, covering 23% of your daily requirement.  Numbers like these are comparable to kale or other leafy greens.

Iron: Marigolds are an exceptional source of iron, with up to 109 mg per 100 g. That’s over 600% of the daily requirement for women and 1300% for men. While plant-based iron is less easily absorbed, pairing it with marigolds’ vitamin C can help boost absorption, supporting energy levels and blood health.

Despite their impressive nutrient profile, marigolds are not traditionally consumed as a staple food. In some cultures, they are used in teas, salads, or as a natural dye, but their culinary use remains limited. The study highlights the need for further research and greater awareness to explore their potential as a functional food. With proper preparation to reduce antinutrients that prevent absorption, marigolds could one day become a unique and nutrient-rich addition to our diets.

Published October 1st 2025