benefits of endives

Endive is a leafy vegetable with the scientific name Cichorium endivia. There are two types of endives: Curly and escarole. Curly endive has a narrow leaf and is sometimes called chicory. Escarole is a broadleafed endive that is less bitter than the curly type. No matter which type of endive you choose, eating this vegetable adds a big boost of vitamins, minerals and fiber to your diet.

The nutritional values in this article are based on a portion size of one half cup of chopped endive that weighs 25 grams. However, the best way to immediately illustrate the nutritional potential of endive is to first look at the values for a full head weighing 513 grams. A head of endive only has 87 calories but provides 64 grams of dietary fiber, 20 to 46 percent of the total recommended daily values (DV) of each of eight minerals and three vitamins, and 56 percent DV of vitamin C. It also contains 182 percent of folate, 222 percent of vitamin A, and 1,481 percent DV of vitamin K. This is a highly nutritious vegetable.

A halfcup serving size of endive barely has measurable calories (only four) yet it provides three percent DV of fiber and one percent DV of protein. It has a small amount of carbohydrates (0.84 grams), sugars (0.06 grams), and total fat (0.05 grams).

A half cup of endive provides five percent of the daily value of manganese and two percent of potassium. Calcium, iron, magnesium, phosphorus, zinc, and copper are all available at a DV of one percent. The vitamin B complex content in endives such as folic acid, thiamin, niacin, and pantothenic acid encourages the metabolism of carbohydrates and fats.

Endive provides several other important nutrients. It contains omega3 and omega6 fatty acids. While theyre only available in trace amounts in a one half cup serving, the complete head of endive has 66.7 mg of omega3 and 385 mg of omega6. Choline is a nutrient thats important for nerve transmission, cell structure, and reducing levels of homocysteine. One half cup of endive provides 4.2 mg of choline.

The leafy green endive is a vegetable that belongs to the Daisy family. It is a narrow plant with outer leaves that are either curly or broad and pale depending on the type. The loose leaves of the Endive plant are eaten and form an important component of the Raw Diet. The leaves tend to be crunchy and bitter and provide dishes like salads and sandwiches with a delicious bite.

Irrespective of the type of endive, the leaves of the plant are an excellent source of minerals such as calcium, zinc, iron, manganese, thiamin, and potassium. It is also rich in vitamins A and C that provide the antioxidants necessary to help the body fight against diseases such as heart problems and cancers. Endives are chock full of phytochemicals that make the plant an ideal addition to a lowcholesterol, detoxification diet. Endives are also low in saturated fat and contain essential amino acids and fats. High in dietary fiber, endives contain high volumes of vitamin K, vitamin P, folate and panthothenic acid and magnesium and phosphorus.

Research indicates that adding the leafy greens of endive to your daily diet can have the following positive effects. Lower glucose levels due to the plants high insulin content. Reduce bad or LDL cholesterol levels, as it is high in dietary fiber. Improves skin and keeps the mucus membranes healthy because of the antioxidant value of vitamin A and betacarotenes present in the plant. The vitamin A in endives also helps improve eyesight and protects the body from certain types of cancers.

Besides consuming endive leaves for salads or in juices, the roots of the plant are often ground and baked and used as a coffee substitute (chicory) or as an additive. Endives are also cultivated as forage crops for livestock in Europe and North America.

These green leafy vegetables are also a good source of minerals such as manganese, copper, potassium and iron. Manganese is used as a cofactor for the antioxidant superoxide dismutase whilst potassium helps counter the hypertension effect of sodium.Their bitterness is said to stimulate the appetite and acts as a diureticdepurative and light laxative. This makes them ideal for those who suffer from biliary insufficiency, anorexia, digestive and gastric problems.