Endive, as a vegetable, is packed with a number of nutrients such as Vitamin C, Vitamin A, Vitamin B, Vitamin K, Vitamin E, dietary fiber, magnesium, potassium, anti-oxidants, etc. helping our body in maintaining hair and skin health and preventing many diseases like constipation, cancer, etc.
Read on to know more!
Endive is a bitter flavoured green leafy vegetable that belongs to the Cichorium group. It grows in the cool season and requires well-drained fertile soil. The method of endive planting was discovered in the 1830s at Josaphat’s valley, Schaerbeek, Belgium. The plant is grown for food by cutting its leaves and then covering the staple and roots in the dark. It is known as ‘Kasni’ in Hindi, and’Cikkari’ in Tamil.
There are three main types of endive cultivated:
- Curly endive
This one is a type of endive which has a bushy head of narrow, curly and green leaves having a lacy texture. It is also known as chicory or frisee. It is somewhat bitter in taste and bitterness increases with the darker shade of the leaves. The variety is used in salads for its taste and texture.
- Escarole endives
This type of the vegetable being discussed, has broad and pale green leaves that are less bitter than the aforementioned variety. It has inner lighter coloured leaves which are used in salads. The outer leaves are darker in colour and bitterer in taste. They are used in soup and cooked dishes.
- Belgian endive
This variety is quite different from the other two types. It has a small, cylindrical head of lettuce, having pale yellow leaves with curly edges. It can be used in salads or baked as a side dish.
Endive, as a vegetable, is packed with a number of nutrients such as Vitamin C, Vitamin A, Vitamin B, Vitamin K, Vitamin E, dietary fiber, magnesium, potassium, anti-oxidants, etc. helping our body in maintaining hair and skin health and preventing many diseases like constipation, cancer and IBS, which are discussed further in detail.
Although it has high amounts of bitter glycosides and insulin and widely used all over Europe and American states, no known potential side effects have been reported when consumed in moderation.
Selection: It is recommended that you pick crispy, tender and leafy bunches of this vegetable and avoid selecting yellow and tough ones.
Storage: Store the vegetable in plastic bags and refrigerate them for up to four days.
|Endive (Cichoriumendivia), raw, Nutritive value per 100 g (Source: USDA National Nutrient data base)|
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||0.20 g||1%|
|Dietary Fiber||3.10 g||8%|
|Pantothenic acid||0.900 mg||18%|
|Vitamin A||2167 IU||72%|
|Vitamin C||6.5 mg||11%|
|Vitamin E||0.44 mg||3%|
|Vitamin K||231 µg||192%|
- Escarole endive mixed with carrot juice is highly recommended for asthma patients as it decreases asthma attacks.
- A mixture of endive, celery and parsley juice acts as an effective blood tonic and should be consumed by the anaemia patients.
- Vitamin E in endive is useful in preventing prostate gland cancer, whereas, Vitamin A helps in preventing pulmonary and mouth cancer.
- The dietary fibre content in endive helps in preventing constipation and keeps the digestive system in a healthy state.
- Bitter greens like endive help in natural detoxification of the liver which balances hormones, controls cholesterol, break down fats and cleans the blood.
- Escarole lettuce, which is low in calories may help in reducing a few pounds.
- High calcium content in escarole promotes bone health and keeps osteoporosis away.
- Potassium in endive manages high blood pressure. Fibre content prevents absorption of bad cholesterol. Therefore, endive supports heart health in two ways.
- Beta-carotene content helps in maintaining eye health by preventing muscular degeneration, cataracts, glaucoma etc.
- Consuming endive in large amounts while pregnancy may start menstruation and cause a miscarriage.
- People with gallstones should not consume endive without medical supervision as it can stimulate the production of bile which is harmful.
Here a few links that you can follow and find out amazing ways to incorporate the nutritious endive in your diet.