Endive is a leaf vegetable that can be cooked or eaten raw in salads. It contains B vitamins, folate, calcium, iron, protein, vitamin A, C, potassium. They have many health benefits which includes heart health, brain health, aids in digestion, improves vision among others.
Nutrition Value of Endive
Amount Per 100 grams
- Calories 17
- Total Fat 0.2 g
- Cholesterol 0 mg
- Sodium 22 mg
- Potassium 314 mg – 8% RDA
- Carbohydrate 3.4 g – 1% RDA
- Dietary fiber 3.1 g – 12% RDA
- Sugar 0.3 g
- Protein 1.3 g – 2% RDA
- Vitamin A 43% RDA
- Vitamin C 10% RDA
- Calcium 5% RDA
- Iron 4% RDA
- Magnesium 3% RDA
10 Nutrition Health Benefits of Endive
1. Aids in Digestion
Endive contains high fiber content which can help improve the digestion process. It acts to improve peristaltic action of the gut in passage of food from the stomach to the intestine. It also improves the passage of stool down the large intestine, which is necessary in order to avoid conditions such as constipation.
2. Foetal Development
Endives are rich in folates or folic acid, a vitamin that has been found to prevent neural tube disorders such as spina bifida and anencephaly. These neural tube defects mostly occur during the first month of pregnancy.
3. Brain Health
Endives contain folates, potassium and numerous antioxidants are of great benefit to neurological function. Lower folate levels in the body have been associated with forms of dementia such as Alzheimer’s disease. Potassium is also necessary for proper brain function. It has been linked to an improved blood supply to the brain.Antioxidants also help protect brain cells from free radical damage that can cause mental disorders and cancerous growths.
4. Helps Manage Diabetes
Endives has few carbohydrates and the carbohydrates present are formed mainly of fructose, which is more tolerable by the diabetics.
The fiber in endives help lower blood glucose levels and stimulate insulin production. Fiber achieves this by trapping sugar molecules during digestion, and then releasing them into the blood stream slowly, without causing any hike in blood sugar level. This way, the little insulin produced by type 2 diabetes patients will be able to cater for the available glucose in the blood.
5. Aids in Weight Loss
Endives are low in calories and has little to no fat content. The fiber content produces a feeling of satiety which makes you consume less amount of food.
6. Improves vision
Endives are rich in vitamin A which is an essential for maintaining healthy eyes. It is important in preventing damage to the cornea, reducing eye dryness, and preventing eye ulcers. Its deficiency can lead to conditions such as night blindness.
7. Heart Health
The fiber in endives helps manage cholesterol level in the body by absorbing and eliminating excess amounts. Excess cholesterol in the body can clump in the arteries and block the flow of blood to important organs such as the brain and heart and this can lead to stroke and heart attack.
8. Fights Gallbladder Disorders
Endive contains a series of bitter substances which help increase bile production and facilitate the evacuation of the gallbladder. Moreover, it contains virtually no fat. Thus, its consumption becomes recommended in cases of gallbladder disorders due to disruption of proper drainage, known as biliary dyskinesia, and also due to the presence of calculi, called cholelithiasis.
9. Hair Health
The Vitamin A content of endives plays a key role in making the hair thick and strong. Being an antioxidant, it promotes the oil balance of the scalp and keeps it moisturized. As a result, the hair follicles do not get dried out and you get thick and strong hair strands.
The Vitamin E present in endives helps in hair growth by boosting blood circulation to the scalp to make it healthy.
10. Reduces Cancer Risk
The Vitamin E present in endives helps reduce prostrate cancer. Vitamin A, which can prevent oral cavity cancer and lung cancer. The calcium content of the veggie provides protection from ovary and breast cancer. The dietary fibers present in endives are also good for fighting against colon cancer.
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