Nutrition Value and Health Benefits of Endive

Endive appears to be a common leaf, however, it has a high nutritional value. Endive is filled with fiber, vitamins, and minerals like a treasure box. It’s packed with vitamin A, which acts as your eyes’ magic elixir and improves your vision. There is also vitamin K, which acts as a protection for your blood, keeping it in good condition. Also, don’t overlook fiber, which acts as a broom for your stomach and keeps it healthy. Are you interested in Knowing more? Let ReadZiD tell you in detail

Nutrition Facts of Endive:

According to the United States Department of Agriculture (USDA), a large cup of endives (100 grams) contains 17 calories, 22 mg of sodium, 0.2 g of fat, 314 mg of potassium, 3.35 g of carbohydrate, 1.3 of protein, 10% vitamin, 4% iron, 15 mg magnesium means, 52 mg calcium, 231.2 mcg vitamin K, 142 mcg folate, 3.10g dietary fiber, 0.400mg niacin, 0.900mg pantothenic acid, and 28mg phosphorus.

Carbohydrate of Endive:

Endive is a low-carb starchy vegetable that mostly contains fiber. In 100 gm endive, 32 out of 34 grams of total carbs comes from fiber. You might want to add an endive to your plate when you are trying to prevent a spike in the glucose level in your blood after meals.

Protein of Endive:

100 grams of chopped endive provides 1.3 grams of protein which is just a small contribution of your everyday protein intake.

 Vitamin & Minerals:

Endive is enriched in a handful of micronutrients with potassium, vitamin K, and folate at the top of the list and although in smaller amounts, endive also contains iron, calcium, magnesium, vitamin B, and vitamin C. 

Fats:

Endive is a very low-fat food, containing only 1 gram of fat in an entire endive. Per cup serving only has 0.1 grams of fat. 

Calories of Endive:

According to USDA, 1 cup of raw endives provides 8.5 calories, and 100 grams contains 17 calories, however, it contributes about 8% of the daily requirement of fiber. That is even less than iceberg lettuce. (Per cup shredded iceberg lettuce provides 10 calories. 

Health Benefits of Endive:

Endive is one of the nutrition-dense vegetables that offer a lot of health benefits and favorable compounds that promote good health.

• Help in weight loss:

Endive is low in calories but high in fiber which is a great combination that promotes weight loss by keeping the stomach full for longer periods of time. Fiber keeps the digestion process slow and stables blood sugar and energy levels, which is highly efficient for fighting persistent hunger and eventually getting rid of stubborn excess weight. 

• Improve Heart Health:

Endive is high in three valuable nutrients that improve heart health, fiber, folate, and potassium. Potassium is known as a blood pressure-lowering factor. It helps to release tension in the blood vessels and prevents the consequences of high sodium in the blood. The folate in the endive protects the arteries by reducing risks of cardiovascular disease and stroke, while fiber improves lipid profiles. 

• Supports good eye health:

Endive provides Beta-carotene and vitamin A which play an important role In eye health from improving vision, to preventing age-related macular degeneration by enhancing night vision. Though we associate Vitamin A with yellow or orange-colored fruits and vegetables like papaya and carrot, leafy greens like endive are also great sources of Vitamin A. So it can be said that Endive supports people who suffer from vitamin A deficiency and eye ulcers, dry eyes, and itchy eyes.  

• Helps in cancer prevention: 

Endive possesses a powerful component called Kaempferol. Studies have shown kaempferol works by prevailing upon cell death in tumors which is found in the breast, brain, liver, prostate, lung pancreas, and more. It also reduces inflammation and preserves healthy cells. Eating endive is a great way to fight this challenging health issue like cancer. 

• Helps a healthy pregnancy:

Some crucial nutrients provided by endive support a healthy pregnancy. Pregnant women need iron, vitamin A, and choline which they can get by taking endive, which can be a great addition to a healthy eating plan during pregnancy. Also, we get quite a good amount of folate in the endive which helps lower the risk of birth problems, preterm delivery, child congenital heart disease and NTD (Neural Tube Defect) occurs when the neural tube does not close properly).

• Glycemic index of endive:

The glycemic index of endive is very low, at just 15.2. so if you want to prevent after-meal blood glucose levels spike, you better think of adding an endive to your meal plan. 

Others:

Last but not least, the endive also helps with the immune system and cell growth, which supports to improvement heart, lungs, kidneys, and other organs. Like other leafy greens, endive has a high amount of Vitamin K that prevents excessive bleeding, when an injury occurs by blood clotting. Furthermore, it contains a great amount of many B- -complex groups of folic acid, vitamin B3, B5, B6, and niacin.

For best results: 

Endive that grows in cooler temperatures, and reduces the bitter flavor. If possible, growing it in your own garden brings out the freshest harvest. While buying endive at a local store or farmers’ market, look for the bright colors and crisp leaves. Also to preserve the nutritional value, endive should be stored in the refrigerator. Rinse and dry it before eating. It is better to eat endive raw in salad with other greens rather than cooked. It can also be used as a finger-friendly appetizer by using the leaf as a boat to hold salad ingredients like cucumber, avocado, capsicum, or cheese. Roast the leaves to reduce the bitterness and enhance the nutty flavor. 

Precautions to take:

Though not very common, still it is possible to cause bloating and allergies by eating endive, if someone experiences chest tightness, swelling, weak pulse, hives or other raised edematous patches on the skin after eating endive, he or she should discuss it with an allergist. Also if someone takes blood thinners like Coumadin (warfarin) or other anticoagulants and anti-platelets, Vitamin K can hamper the anticoagulant-rich food and consult with a doctor while eating endive.

Endive, low in fat and calories but high in fiber, a nutrition-dense leafy green that aids in various health benefits. So adding it to your healthy diet plan is a good choice. 

Frequently Asked Questions:

• What nutrients are in Belgian endive?  

Belgian endive is a good source of potassium, thiamin, folate, calcium, magnesium, copper, vitamin B6, and vitamin C. 

• Is endive healthier than lettuce? 

Both endive and lettuce are packed with dietary fiber, vitamins, and potassium. Though endive has more pantothenic acid (a B vitamin essential for metabolism) lettuce has more vitamin B6. But endive has several other health benefits like vitamins A, C, and E, fiber, calcium, and potassium. It has inulin that improves digestion.  Endive is more energy-dense and low in sugar and salt. All in all, endive is healthier than lettuce.

• Is endive a prebiotic?

Endive has inulin fiber that encourages the growth of good gut bacteria aids glucose regulation and relieves constipation.  

• Is endive easy to digest?

Endive is an easy-to-digest vegetable and is also good for weak intestines. It has fiber, a very necessary component for the digestive system as it helps prevent constipation and improve bowel movement. Endive also helps produce gastric juice which makes it good for liver too.