Endive Nutrition And Health Benefits

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endive nutrition

Endive nutrition and health benefits are all the benefits of minerals and vitamins, With this, endive supports bone health, weight loss, digestive health, it also helps to fight cancer, support immune health and eye vision. Other endive nutrition and health benefits includes support for brain health, supports heart health and lowering blood sugar.

What Are Endive?

Endive is a leaf vegetable belonging to the genus Cichorium, which includes several similar, bitter, leafed vegetables. Species include Cichorium endivia (also called endive), Cichorium pumilum (also called wild endive), and Cichorium intybus (also called common chicory). Common chicory includes types such as radicchio, puntarelle, and Belgian endive. However, endive nutrition and health benefits remains eveer green!

It is a close relative to escarole, a green leafy vegetable with a hint of bitter flavor. Nevertheless, these popular salad plants meant much more than just leafy greens; packed with numerous health benefiting plant nutrients such as anti-oxidant lactones, vitamin-C, vitamin-A, etc.

Endive Varieties:

Curly:

curly endive, or frisée (var crispum). This type has narrow, green, curly outer leaves. It is sometimes called chicory in the United States and is called chicorée frisée in French. Further confusion results from the fact that frisée also refers to greens lightly wilted with oil.

Escarole:

Escarole, or broad-leaved endive (var latifolia), has broad, pale green leaves and is less bitter than the other varieties. Varieties or names include broad-leaved endive, Bavarian endive, Batavian endive, grumolo, scarola, and scarole. It is eaten like other greens, sauteed, chopped into soups and stews, or as part of a green salad.

Endive Nutrition.

endive nutrition covers many areas of health, this vegetable are the sources of calcium, zinc, iron, manganese, thiamin and potassium. It is also rich in vitamin A and vitamin C. In addition, endive is a source of folate, B-complex vitamins and selenium. Endive is low in calories and fat and has high fiber content. All this help in making endive nutrition and health benefits very important to our day to day living.  

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endive nutrition
See the table below for an in-depth analysis of endive nutrition.(Cichorium endivia), raw, Nutritive value per 100 g (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 17 Kcal <1%
Carbohydrates 3.35 g 2.5%
Protein 1.25 g 2%
Total Fat 0.20 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.10 g 8%
Vitamins    
Folates 142 µg 36%
Niacin 0.400 mg 2.5%
Pantothenic acid 0.900 mg 18%
Pyridoxine 0.020 mg 1.5%
Riboflavin 0.075 mg 6%
Thiamin 0.080 mg 7%
Vitamin A 2167 IU 72%
Vitamin C 6.5 mg 11%
Vitamin E 0.44 mg 3%
Vitamin K 231 µg 192%
Electrolytes    
Sodium 22 mg 1.5%
Potassium 314 mg 7%
Minerals    
Calcium 52 mg 5%
Copper 0.099 mg 11%
Iron 0.83 mg 10%
Magnesium 15 mg 4%
Manganese 0.420 mg 18%
Phosphorus 28 mg 4%
Selenium 0.2 mcg <1%
Zinc 0.79 mg 7%
Phyto-nutrients    
Carotene-ß 1300 µg
Carotene-α 0 µg
Cryptoxanthin-ß 0 µg
Lutein-zeaxanthin 0 µg

 

Endive Health Benefits.

Here are the list of endive health benefits.

 Digestion:

Endive is a very low-calorie food. One hundred grams of raw endive contain only 17 calories and contains 6 grams of dietary fiber. The daily recommended fiber intake for men and women are 38 grams and 25 grams, respectively. Fiber aids in digestion by helping prevent constipation and reduce the risk of heart disease.

Fight cancer: 

The vitamin A content in endives helps prevent cancers of rectum, bladder and melanoma cancer. Vitamin E present in endive helps prevent prostate cancer.

Brain Health:

Several components of endive, such as potassium, folate, and various antioxidants are known to provide neurological benefits. Folate has been known to reduce the occurrence of Alzheimer’s disease and cognitive decline. Potassium has been linked to increase blood flow to the brain and heighten cognition, concentration, and neural activity. One cup of endive contains 35 percent of the

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recommended daily needs of folate.

 Blood sugar:

Several studies have indicated that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids, and insulin levels.

Weight loss: 

The low calories contained in endive coupled with high fiber content make them an excellent food in a weight loss program

Immune Health:

Endive contains good amounts of many essential B-complex groups of vitamins such as folic acid, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that human body requires them through external sources to replenish. They take part as cofacors in fat, protein, and carbohydrate metabolism.

 Bone Health:

Endive is a sufficient source of vitamin K, which functions in retaining calcium in the bone matrix. Sufficient vitamin K consumption may also reduce urinary excretion of calcium. One cup of endive contains 289 percent of the daily vitamin K requirement. 

 Eye Vision:  

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endive nutrition

Endive is a rich source of beta-carotene, which benefits eyesight. Beta-carotene can be converted to vitamin A. This can prevent people from suffering from vitamin A deficiency, itching eyes, eye ulcers, and dry eyes. One cup of endive contains 43 percent of the daily recommended needs of vitamin A.

Heart health:

Endives help counter hypertension owing to their potassium content. They are low in cholesterol and saturated fat making them a heart friendly food and can help stave off coronary disease. The inherent inulin in endives helps lower LDL cholesterol playing a vital part in the health of cardiovascular system.

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