Mexico is home to up to 100 different species of edible flowers (1)!
A recent study found 92% of Mexican respondents report having eaten edible flowers before (2). At the same time, most of these respondents reported they ate flowers “rarely.”
The frequency may be higher for floral teas like chamomile, lavender, or hibiscus, however.
As a Latina dietitian, I want to share some of the possible health benefits of the flowers you’ll see in Mexican food! I want to explore Mexican edible flowers because they are an under-used source of powerful antioxidants (3).
In this article, I’ll share four of the most common Mexican edible flowers, as well as their health benefits and some ideas for recipes.
And if you want to continue reading about edible flowers, check out my blog post on loroco–a flower bud used in Central American food!
This list is by no means comprehensive, but it’s a good start! So let’s start exploring the world of delicious flowers!
Hibiscus
Called jamaica (pronouned “ha-my-kah”) in Spanish, hibiscus is a popular flavor for desserts and of course, aguas frescas!
The hibiscus used for agua de jamaica is the Hibiscus sabdariffa plant.
You may also see jamaica as a filling in tacos, quesadillas, and more, although this isn’t as common as making agua fresca.
Hibiscus has a very distinct, tart flavor, which makes it a popular choice for sweets and drinks.
Hibiscus nutrition
The main nutrition benefit of hibiscus is that it can help lower blood pressure. Multiple systematic reviews from 2022 showed that participants given hibiscus saw lower blood pressure (4, 5).
The deep red-purple color of the leaves also mean that hibiscus is a good source of antioxidants called anthocyanins (6).
Other research has explored possible cholesterol-lowering and blood-sugar-lowering effects of hibiscus, but the evidence is not as strong as it is for the blood pressure benefits (7).
Since the most common way to eat hibiscus in Mexican food is to drink agua de jamaica, which is sweetened, you may be wondering if agua de jamaica is good for you, too.
Agua de jamaica likely has the same blood-pressure-lowering benefits and antioxidants we see for plain hibiscus. But do be mindful of the extra sugar used for agua de jamaica, and make sure to account for that in your overall diet.
Note: agua de jamaica is not recommended for people taking blood-pressure medication or acetaminophen (Tylenol). People who are pregnant should also avoid hibiscus, as we don’t have sufficient evidence that it’s safe (8).
Hibiscus recipes
Jamaica and beet salad: This recipe uses the jamaica leaves from agua de jamaica and repurposes them into a salad.
Tacos de jamaica: You can use hibiscus as a tasty plant-based taco filling!
Chamomile
Of course, chamomile is an extremely popular tea across the world, including in Mexican food.
In particular, chamomile tea is often recommended for help with sleep or anxiety.
In Mexican traditional medicine, chamomile is used to ease the stomach.
Chamomile benefits
A recent systematic review found that chamomile does, in fact, improve sleep. In particular, this study found that chamomile reduced how often people woke up while sleeping (9). Looks like our parents were right about that one!
But there are more benefits to chamomile than just improving sleep (although that is a big one).
Other studies demonstrate possible anti-anxiety benefits to chamomile, which matches with its use in traditional medicine (10).
One recent study found that chamomile may help control blood sugar (11).
And chamomile may also help improve fertility for people with PCOS, which is closely related to blood sugar control (12).
Squash blossom
Squash blossom, also known as flor de calabaza, is the flower of many different squash plants like zucchini and pumpkin.
Squash blossoms are by far one of the most recognized and popular edible flowers in the world, including in Mexican food.
Squash blossoms are a common filling for quesadillas, but stuffed squash blossoms are also popular.
Squash blossom benefits
Squash blossoms have a wide variety of polyphenols, which act as antioxidants and help protect cells from damage (13).
Squash blossoms are also a good source of vitamin A, providing about 17% of your daily vitamin A needs in 1 cup (14). This likely comes from the blossom’s yellow pigment. Vitamin A is important for skin health and vision (15).
1 cup of squash blossoms also provides about 14% of your daily folate needs. Folate is important for healthy cell growth and helps prevent common birth complications like spina bifida (16).
Squash blossom recipes
Flor de calabaza quesadillas: Perhaps the easiest way to enjoy squash blossoms!
Squash blossom soup: a simple, creamy soup with squash blossoms
Fried squash blossoms: Stuff and fry squash blossoms for a delicious snack, or serve with a salsa for a more complete meal.
Marigold
Marigolds are an icon of Mexican culture. Marigolds are heavily associated with Día de los muertos celebrations in Mexico. But did you know that they’re also edible?
While it’s more common to see marigolds as decorations than in food, marigold tea is fairly common.
Called cempasuchil (or cempaxochitl) in Spanish, marigold is seen in Mexican traditional medicine as a digestive aid and an anti-inflammatory. Marigold can also be infused into topical lotions or salves.
Marigold Nutrition
Marigolds have anti inflammatory benefits.
Previous research shows that marigolds have high xanthophyll content. Xanthophyll is a type of carotenoid that can help protect your eye health as you age (17).
Early research also suggests marigolds may have anti-tumor properties, although this research hasn’t been conducted with humans yet 18.
Marigold Recipes
Cempasuchil atole: Combine marigolds with atole for a very traditional day of the dead treat.
How to build a healthy plate with edible flowers
When it comes to building a plate, I like to treat edible flowers like vegetables. This is because they are a high-antioxidant, low-calorie and low carbohydrate food.
This is also because you frequently see edible flowers cooked like a vegetable, especially with squash blossoms or loroco in Central American food.
Where to get edible flowers
Your best bet is a grocery store or market in the herbs or produce section (not the florals section). This will help you make sure any flowers you purchased are food grade.
I generally recommend against picking your own edible flowers, as you don’t know if they’ve been treated with anything.
Final Thoughts
Adding edible flowers like squash blossom and hibiscus to your routine can bring lots of health benefits.
There are so many edible flowers to choose from in Mexican food, but the most common ones like marigold and chamomile are popular not only for their flavor, but also their benefits.
You can make tea with edible flowers, but you can also cook and eat them like vegetables.
Whatever you choose, adding flowers to your diet increases variety and adds plenty of antioxidants to your diet.
As a Latina dietitian, my goal is to help Latinas feel confident enjoying their favorite Latin American foods. If you’re curious how you can live your healthiest life while eating Latin American food, check out my free 1-week mexican meal plan below!