Updated: June 5, 2018
Endive is one of the least calorie vegetable, which is also known as escarole cultivated in many regions throughout the world with numerous health advantages. The scientific name of Endive is Cichorium endivia. It belongs to the Genus Cichorium, family Asteraceae. It is believed that this least calorie vegetable is native to the Asia Minor region, but now it is also cultivated widely all over the world for domestic and commercial purpose.
Due to various types of Vitamin, Minerals and nutrients, present in the Endive it has lots of health benefits. Among that some of the health benefits of Endive include improving immunity, prevent various types of cancer, helps in weight loss, improve cognitive function, improves eyesight, improves bone health, improves digestive health, reduce cholesterol level, prevents cardiovascular diseases and reduce the blood pressure.
Endive contains lots of Vitamin, Minerals and other components. Some of the vitamins Endive has Vitamin C, Vitamin A, Vitamin E, Vitamin K, Riboflavin, Thiamin, Folate, Niacin, Pyridoxine, Pantothenic acid and Choline. Endive also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Endive also contains minerals such as calcium, magnesium, iron, protein, zinc, copper and selenium. The best part of the Endive is, it contains zero cholesterol.
Endive is highly rich in various types of antioxidant like, vitamin A, vitamin C and Beta-carotene. All these antioxidants are very beneficial in preventing the risk of various types of cancer because it helps in fighting against free radicals and neutralized them, so that they should not do any oxidative damaged to our healthy cells and these free radicals are the main cause of various types of cancer. Different studies have been proven that consumption of Endive on a regular basis can reduce the risk of various types of cancer, such as prostate cancer, breast cancer, colon cancer and ovarian cancer.
Endive is highly rich in Vitamin C, which is very beneficial for our overall health and it also boost our immune system. Vitamin C is a strong antioxidants that help in fighting against free radicals and prevent oxidative damage to our cells. Vitamin C also helps to increase the production of white blood cells, thus helps to boost in the immune system. Different studies have been proven that consumption of Endive on a regular basis can prevent the risk of various types of common disease, such as cold, fever, cough, flu, etc.
Endive is highly rich in Vitamin A and beta-carotene, which is very beneficial for our eye health and is also helping to prevent the retina damage. Different studies have been proven that consumption of vitamin A rich food such as Endive can improve the eyesight and prevent various types of eye related issues such as macular degeneration and cataract because it has antioxidant properties.
Due to the high amount of dietary fiber present in Endive, it is very helpful for our cardiovascular health and it also helps to reduce the cholesterol level. Different studies have been proven that consumption of fiber rich food, such as Endive on a regular basis can reduce the bad cholesterol level from our body, such as LDL cholesterol and also helps to increase the good cholesterol level in our body, such as HDL cholesterol, thus control the cholesterol level in our body that prevents various types of cardiovascular diseases, such as heart attack, heart stroke, etc.
Due to the high amount of dietary fiber found in Endive, it is very beneficial for our digestive health and it also helps to prevent various types of digestive issues. Consumption of fiber rich foods, such as Endive helps to promote proper bowel movement and provide smooth passage for food through the digestive tract. Fiber also helps in adding bulk to our stomach that ensure the proper elimination of waste from our body in time, thus prevent the risk of various types of digestion related problem, such as constipation, gas, etc.
Endive is highly rich in potassium content, which acts as a vasodilator, which means, potassium helps to reduce the strain from the blood vessels and provide smooth passage of blood through the arteries. Apart from these different studies have been proven that consumption of potassium rich food, such as Endive on a regular basis can reduce the blood pressure and prevent various types of disease, such as hypertension.
Due to the high amount of various minerals found in Endive, such as calcium, phosphorous, manganese and magnesium, which are highly beneficial for our bone health. Calcium and phosphorus are the main element of our bone structure and it also helps to improve the bone density. Beside this Endive is highly rich in Vitamin K, which helps to prevent loss of bone mineralization that helps to reduce the risk of Osteoporosis.
Due to the high amount of dietary fiber present in Endive, it is very beneficial in weight loss. Fiber helps to keep our stomach feel fuller for a longer period of time, so that we should not feel hungry frequently. Beside this Endive is very low in calories, consumption of 100 grams of Endive can only provide 17 calories of energy, thus it can help in reducing the total daily calorie intake, which is very essential in weight loss regime.
As we all know, Anemia is a disease of iron deficiency in our body and Endive is highly rich in iron content, so consuming Endive on a regular basis can provide lots of iron that full feel the daily requirement of iron in our body and also helps to improve the iron level in the blood stream that helps to promote the production of hemoglobin, thus helps to prevent the risk of anemia.
|Nutrient||Unit||Value per 100 g|
|Total lipid (fat)||g||0.20|
|Carbohydrate, by difference||g||3.35|
|Fiber, total dietary||g||3.1|
|Vitamin C, total ascorbic acid||mg||6.5|
|Vitamin A, RAE||µg||108|
|Vitamin A, IU||IU||2167|
|Vitamin E (alpha-tocopherol)||mg||0.44|
|Vitamin D (D2 + D3)||µg||0.0|
|Vitamin K (phylloquinone)||µg||231.0|
|Fatty acids, total saturated||g||0.048|
|Fatty acids, total monounsaturated||g||0.004|
|Fatty acids, total polyunsaturated||g||0.087|
|Fatty acids, total trans||g||0.000|