Fiddlehead ferns and bracken

Last updated 2026-11-15 — Fiddlehead ferns and bracken belong to the perennial herbaceous fern plants of the Osmundaceae family, with the scientific name *Osmunda*. They mostly grow in high-altitude areas free from any pollution. With low fiber content, delicious taste, and tender texture, they offer a unique flavor unmatched by ordinary home-cooked dishes and are highly nutritious. These fern plants contain a variety of trace elements, including up to 2.7% glutamic acid, which is one of the essential components needed by the human brain and is known as the "acid of wisdom." It is very effective in improving intelligence and enhancing memory. Fiddlehead ferns, also known as fern moss, dragon head vegetable, or deer horn vegetable, are wild species of the *Pteridium* genus in the Pteridaceae family. These perennial herbaceous plants are native to China and Japan. Their young tender shoots and the starch in the rhizomes are edible. Every 100 grams of young sprout leaves contain 1.6 grams of protein, 10 grams of carbohydrates, 0.4 grams of fat, 35 milligrams of vitamin C, 24 milligrams of calcium, 29 milligrams of phosphorus, 6.7 milligrams of iron, 1.68 milligrams of carotene, as well as nutrients such as choline, ergosterol, and glycosides. The starch content in the rhizomes can be as high as 40–50%, making it a purely natural tonic food. Fiddlehead ferns have the effects of clearing heat, detoxifying, strengthening the stomach, and nourishing the spleen. They are beneficial for medical care against dizziness, insomnia, and high blood pressure. The entire plant is used in medicine and has the effect of dispelling wind and promoting urination. China has abundant fern resources, exporting large quantities annually and maintaining strong competitiveness in the international market. It is a typical pollution-free vegetable. Bracken is a perennial herbaceous fern plant, and its tender shoots that sprout in spring are a delicacy in vegetarian diets among the people. The *Book of Songs* contains the record: "Climbing that southern mountain, to gather bracken." Experts have determined that it contains glutamic acid, tryptophan, aspartic acid, and seven trace elements such as zinc, manganese, iron, and phosphorus. Each kilogram of bracken contains 40 micrograms of the trace element "manganese," earning it the title of "longevity golden pill"; it also contains 1,037 micrograms of "magnesium," which helps to nourish and smooth the skin, hence known as the "beauty fairy." Regular consumption can regulate bodily functions, contribute to nutritional health, and enhance physical fitness. It also has anti-cancer properties, making it a precious natural wild food that combines both health benefits and culinary value. Since it cannot be cultivated artificially, it is extremely precious and is often hailed as the "king of wild vegetables." In Japan, it is known as the "Chinese mountain delicacy." (Huaying)