Endive: Nutrition and health benefits

By: Bel Marra Health | Healthy Eating | Thursday, August 13, 2015 - 04:30 AM

endive health benefitsLeafy greens are a staple of healthy eating. Leafy greens are available in a large variety including spinach, kale, chard and even dandelion. Leafy greens are praised for their health benefits, and to optimize your health you should enjoy them daily.

Endives are another leafy green which can help boost your health. It can be added to many meals and has a slightly bitter flavor. Endives flourish in the Asia Minor region and come in two varieties: curly endive with narrow leaves and escarole which has broad leaves.

Nutritional value of endives

Like other leafy greens, endives pack many essential nutrients (per 100 grams) which are required by the body to ensure good health. Below is the nutritional value of endives as reported by the USDA National Nutrient Database.

Principle Nutrient Value Percentage of RDA
Energy 17 Kcal <1%
Carbohydrates 3.35 g 2.5%
Protein 1.25 g 2%
Total Fat 0.20 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.10 g 8%
Folates 142 µg 36%
Niacin 0.400 mg 2.5%
Pantothenic acid 0.900 mg 18%
Pyridoxine 0.020 mg 1.5%
Riboflavin 0.075 mg 6%
Thiamin 0.080 mg 7%
Vitamin A 2167 IU 72%
Vitamin C 6.5 mg 11%
Vitamin E 0.44 mg 3%
Vitamin K 231 µg 192%
Sodium 22 mg 1.5%
Potassium 314 mg 7%
Calcium 52 mg 5%
Copper 0.099 mg 11%
Iron 0.83 mg 10%
Magnesium 15 mg 4%
Manganese 0.420 mg 18%
Phosphorus 28 mg 4%
Selenium 0.2 mcg <1%
Zinc 0.79 mg 7%
Carotene-ß 1300 µg
Carotene-a 0 µg
Cryptoxanthin-ß 0 µg
Lutein-zeaxanthin 0 µg


Health benefits of endive

With essential minerals and vitamins, endive can contribute to good health. Let’s explore further how enjoying endive can improve your health.

  • High in insulin, therefore can lower glucose in the body
  • High in dietary fiber which benefits cholesterol, regulates bowel movements and is a natural laxative
  • Aid in weight loss – low in calories
  • Contains antioxidants which work to improve the look of skin – antioxidants are also necessary to fight off free radical damage which can affect the eyes
  • High water content (95 percent) which can keep you hydrated and work as a natural diuretic
  • Juiced endive mixed with carrot and celery can treat asthma
  • Parsley, celery and endive can treat anemia (low iron)
  • Cooked and ground endive can be used as a replacement for coffee, similar to chicory
  • High in potassium – aids in blood pressure and helps regulate sodium levels
  • Protects the liver by cleansing it and promoting the secretion of bile
  • Endive provides essential vitamins
  • Stimulates appetite
  • Protects bones due to their calcium content

As you can see endive works on many parts of the body, improving areas from digestion to vision to respiratory conditions.

For the reasons listed above endive should be enjoyed regularly. Endive can easily be enjoyed raw in salads or cooked and served as a vegetable side dish. Storage is simple and similar to other leafy greens. Quickly rinse under cool water and discard of yellow leaves and endive is ready to be eaten.

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