Health Benefits Of Endives - Nutritional Value Of Endives, Nutrition Benefits Of Eating Endives

The endive, also called Belgian endive, Witlof and Witloof, has been in existence since ancient times and was planted by the Greeks, Romans and Egyptians. It is a green vegetable that looks quite similar to lettuce, except for the fact that it is curly. There are two main varieties found in this vegetable, namely, the narrow leaf (endive) and the broad leaf (escarole). The narrow leaf, also called curly endive, has narrow, green and curly outer leaves. It is sometimes referred to as chicory in United States and chicorée frisée in French. The broad-leaved endive (escarole) has broad, pale green leaves and is less bitter than the other varieties. Other varieties of endives include Bavarian endive, Batavian endive, grumolo, scarola, and scarole. Read on further to know about the nutritional value of endives and also explore its health benefits.

Nutritional Value of Endives

Amount of Endives: 1 head

Total Weight of Endives: 513 g

Nutrients	Amount
Basic Components
Protein	6.4 g
Water	481 g
Ash	7.2 g
Calories
Total Calories	87.2
Calories From Carbohydrate	63
Calories From Fat	8.6
Calories From Protein	15.6
Fats & Fatty Acids
Total Fat	1 g
Saturated Fat	0.2 g
Polyunsaturated Fat	0.4 g
Total Omega-3 Fatty Acids	66.7 mg
Total Omega-6 Fatty Acids	385 mg
Carbohydrates
Total Carbohydrates	17.2 g
Dietary Fibers	15.9 g
Sugar	1.3 g
Vitamins
Vitamin A	11116 IU
Vitamin C	33.3 mg
Vitamin E (Alpha Tocopherol)	2.3 mg
Vitamin K	1185 mcg
Thiamin	0.4 mg
Riboflavin	0.4 mg
Niacin	2.1 mg
Vitamin B6	0.1 mg
Folate	728 mcg
Pantothenic Acid	4.6 mg
Choline	86.2 mg
Minerals
Calcium	267 mg
Iron	4.3 mg
Magnesium	76.9 mg
Phosphorus	144 mg
Potassium	1611 mg
Sodium	113 mg
Zinc	4.1 mg
Copper	0.5 mg
Manganese	2.2 mg
Selenium	1 mcg

Nutrition & Health Benefits of Eating Endives

Endives are ideal for maintaining optimum health and losing weight.
They help in getting rid of body infections.
Endive juice, when diluted with other juices, helps to clean up skin problems like acne.
The juice containing endive, carrot and celery extracts helps in reducing asthma attacks.
A mixture of endive, celery and parsley juice is great for anemic people, as it acts as a powerful blood tonic.
Endives help in preventing cancers of the rectum, melanoma and bladder.
They contain necessary nutrients and fiber that help in relieving constipation.
Diluting endive juice with carrot, celery, parsley and spinach juice helps in treating degenerating eye problems like cataract, glaucoma, macular degeneration, etc.
Endive juice, mixed with any other juice, effectively cleanses and promotes the secretion of bile.

Cooking & Storage Tips

Use endives raw in salads or cook them just like spinach. Since endive is slightly bitter, it adds zest to a mixed salad.
Crispiness, tenderness and freshness determine the quality of endive. This can be found by breaking or twisting a leaf.
Do not drink plain endive juice, since it is in bitter taste. Mix it with other vegetable juices, to make it extra effective in nourishment of the optic nerves and muscular system.
Wash endive leaves thoroughly under running water, to remove dirt and sand before consuming it.
Add a small cap of cider vinegar and half a teaspoon of salt in water and soak the endives to de-pesticide.
Endive leaves turn brown and lose nutrients quickly when cut. Hence, cut the leaves just before consumption, to keep them looking and tasting good.

Caution

Do not drink or smoke at least six hours before and after drinking endive juice, as the high content of vitamin A may work adversely with smoke and alcohol.

How to Cite

Benefits Of Endives

Related Articles

See also

More in 'Health & Fitness'