Endive (Scientific: Cichorium Endivia) is a type of leaf vegetable that has a significant impact on our health. Rich in vitamins A, C, and K, it’s a great choice when you want to freshen up your lunch routine.
Endive looks like a small green bush. It tastes slightly bitter, so you need to spice it properly.
There are currently several theories about the origin of endive. Most likely, it originated in Asia or the Mediterranean.
Endive is a plant that is grown for its leaves, which are used in food. Today it’s mostly applied in Southern Europe. Like all similar plants, it needs a lot of water. Although comparable to lettuce, endive has a much higher energy value.
Nutrition Facts
Raw endive is almost entirely water, as much as 93.79 grams per 100 grams.
And, it contains only 17 calories per 100 grams serving. Hence, this vegetable is an excellent option if you want to lose weight.
Endive also contains only 3.35 grams of carbohydrates per 100 grams, which makes it a keto-friendy food.
What’s more, endive is rich in potassium and magnesium, both of which may help reduce your blood pressure.
100 grams of endive provides the following nutrients (1).
- Water: 93.79 grams
- Calories: 17 kcal
- Protein: 1.25 grams
- Carbohydrate: 3.35 grams
- Dietary Fiber: 3.1 grams
- Calcium: 52 mg
- Magnesium: 15 mg
- Phosphorus: 28 mg
- Potassium: 314 mg
- Sodium: 22 mg
- Choline: 16.8 mg
- Beta Carotene: 1300 µg
Health Benefits Of Endive:
Endive and its juice offer several medicinal uses. Here are a few of them.
1. Protects the liver
Endive has a good amount of phenolic compounds, which have liver-protective properties.
Besides, research says endive could be an excellent solution for protecting your liver from oxidative damage (2).
In China, endive has also been used as a folk remedy for treating liver diseases.
2. Rich in antioxidants
Endive is a powerhouse of antioxidants such as flavonoids (3).
Studies have found that consumption of flavonoid-rich foods associated with a reduced risk of heart diseases (4).
Also, research says the antioxidants in endive may prevent cell and tissue damage caused by oxidative stress (5).
3. Prevents the formation of cancer cells
The fight against cancer doesn’t stop. The emphasis is on prevention. When cancer is in an advanced stage, something can hardly be done. That is why plants like endive are the key to our health.
A study of endive in rats showed its high-quality anti-cancer response, especially for colon cancer (6).
Endive seems to be an excellent vegetable for our immune system as well. A study has shown that endive enhances the growth of the immune cells, especially B and T cells (7).
It also appears to have great potential for its application in the development of chemotherapeutic drugs for treating cancer (8).
4. Helps regulate blood sugar levels
Endive has almost zero net carbs, as low as 0.2 grams per 100 grams.
Therefore, it is a great choice for managing diabetes without altering your blood sugar levels.
Also, research shows that endive is one of the most important edible plants for blood sugar control (9).
5. Maintains a healthy gut
Endive has a type of fiber called inulin (10). Inulin improves your digestion and promotes healthy gut bacteria (11).
Additionally, research suggests that inulin may boost metabolism and reduce the inflammation on nerves (12).
Enrich your lunch
Endive can be cooked. It’s possible to mix it with other vegetables and thus get an even tastier meal.
We can also prepare it as a raw salad. Then it’s necessary to decrease its bitter taste by soaking in water.
A high intake of endive can sometimes cause gas due to its high fiber content, so you shouldn’t exaggerate.
Are endive and chicory the same thing?
Although the endive and chicory are very close, yet they aren’t the same vegetable.
The appearance and nutritional values of chicory are slightly different than the endive.
Conclusion
Endive is the right choice if you want to change your menu. Rich in nutrients and low in calories, it is the right way to start a healthy change.