Thursday, April 10
    Vegetables

    Chicory greens nutrition and health benefits

    By Updated:No Comments3 Mins Read

    Chicory scientifically known as Cichorium intybus is a woody and perennial herbaceous plant belonging to family Asteraceae with bright blue flowers which is rarely pink or white. Various varieties are cultured for salad leaves, chicons and roots which are ground, baked and also used as a substitute for coffee and also as food additive. In 21st century, an inulin which is an extract from chicory root is used in food manufacturing as a sweetener and dietary fiber source. Chicory is also cultivated as forage crop for livestock. It acts as a wild plant on roadsides in native Europe and is common in China, North America and Australia where it is naturalized widely. Chicory is a common name in United States for curly endive and these two species are closely associated that it is often confused.

    Health Benefits of Chicory leaves

    Chicory greens are a great source of niacin, thiamin and zinc. It is a great source of dietary fiber, Vitamin C, Vitamin A, Vitamin E, Vitamin B6, riboflavin, pantothenic acid, folate, iron, calcium, potassium, phosphorus, magnesium, manganese and copper. Though all leaves are edible but young ones are more preferred for consumption. Leaves resemble the dandelion plant. Leaves are loaded with flavor and some can be bitter. Raw chicory greens help to promote insulin sensitivity. Chicory leaves are a dietary choice for pre-diabetics and diabetics.

    1. Provide relieves constipation

    Chicory is an excellent source of dietary fiber which prevents fat from foods consumed from being absorbed by intestines which indirectly assist weight loss. Dietary fibers add bulk to stools that encourages expulsion and provides relief from constipation. Fresh chicory offers 13% to 23% of dietary fiber. Insulin, a dietary fructans assist conditions such as diarrhea to non-insulin dependent diabetes.

    1. Probiotic activity

    Chicory greens possess probiotic activity that helps to maintain digestive health. Chicory found in oligosaccharides upgrades fermentation in digestive tract that contributes to healthy gut flora. It also maintains digestive health by functioning optimally. Additionally, a same compound helps to inhibit formation of cancer in the colon.

    1. Antibacterial activity

    Chicory leaves encompasses antibacterial properties effective to combat Micrococcus luteus, Staphylococcus aureus, Salmonella typhi bacteria and Escherichia coli.

    1. Anti-inflammatory activity

    Apply the poultice prepared from crushed chicory leaves to skin to lower swelling. Plant preparations are used to promote bile production, promote appetite and used as contraceptive protection.

    Culinary uses

    • Leaves are added to salads.
    • Young leaves are used as potherbs and cooked like spinach.
    • Raw leaves are dressed with mayonnaise or vinaigrete.
    • Add it to soups or serve as vegetable.

    Selection and storage

    • Select the greens having pale center surrounded by firm shiny crisp leaves which are curly and vivid green.
    • Avoid tough, wilted and discolored yellow leaves.
    • Store the chicory greens in a plastic bag or wrap it in a damp paper loosely.

    Safety profile

    • No side effects are known when used in moderate quantities.
    • In pregnant women, it stimulate menstruation and possibly lead to a miscarriage.
    • If you are pregnant there is a possibility that it can stimulate menstruation and possibly lead to a miscarriage.
    • People allergic to marigolds, ragweed and daisies should avoid it.
    • Too much intake of chicory could worsen gallstones so consult the doctor before adding it to diet.

    References:

    https://en.wikipedia.org/wiki/Chicory

    https://www.drugs.com/npc/chicory.html

    https://www.nutrition-and-you.com/chicory-greens.html

    https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-chicory.html

    http://www.goodwholefood.com/health-benefits-chicory/

    https://www.nutrition-and-you.com/chicory-greens.html

    https://www.natureword.com/tag/chicory-leaves-uses/

    http://www.goodwholefood.com/health-benefits-chicory/

    72%
    72%
    Awesome

    Comments

    comments

    Share.

    Related Posts

    Comments are closed.

    Chicory greens Quick Facts
    Name: Chicory greens
    Origin Europe, India, and Egypt
    Colors Green
    Shapes Stalked, lanceolate and unlobed
    Taste Bitter and spicy
    Calories 7 Kcal./cup
    Major nutrients Vitamin K (71.92%)
    Vitamin A (11.86%)
    Copper (9.56%)
    Vitamin B9 (8.00%)
    Vitamin C (7.78%)
    Name Chicory greens
    Native Europe, India, and Egypt
    Common/English Name Blue daisy, Blue sailors, Blue dandelion, Blue weed, Bunk, Coffeeweed, Cornflower, Hendibeh, Horseweed, Ragged sailors, Succory, Wild bachelor’s buttons, Wild endive, Witloof
    Leaves shape Stalked, lanceolate and unlobed
    Taste Bitter and spicy
    Major Nutritions Vitamin K (phylloquinone) 86.3 µg (71.92%)
    Vitamin A, RAE 83 µg (11.86%)
    Copper, Cu 0.086 mg (9.56%)
    Vitamin B9 (Folate) 32 µg (8.00%)
    Vitamin C (Ascorbic acid) 7 mg (7.78%)
    Vitamin B5 (Pantothenic acid) 0.336 mg (6.72%)
    Manganese, Mn 0.124 mg (5.39%)
    Vitamin E (alpha-tocopherol) 0.66 mg (4.40%)
    Iron, Fe 0.26 mg (3.25%)
    Total dietary Fiber 1.2 g (3.16%)
    Calories in  1 cup, chopped (29 g) 7 Kcal.
    Nutritional value of Chicory greens, raw
    Serving Size:1 cup, chopped, 29 g

    Calories 7 Kcal. Calories from Fat 0.81 Kcal.

     

    Proximity Amount % DV
    Water 26.68 g N/D
    Energy 7 Kcal N/D
    Energy 28 kJ N/D
    Protein 0.49 g 0.98%
    Total Fat (lipid) 0.09 g 0.26%
    Ash 0.38 g N/D
    Carbohydrate 1.36 g 1.05%
    Total dietary Fiber 1.2 g 3.16%
    Total Sugars 0.2 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 29 mg 2.90%
    Iron, Fe 0.26 mg 3.25%
    Magnesium, Mg 9 mg 2.14%
    Phosphorus, P 14 mg 2.00%
    Potassium, K 122 mg 2.60%
    Sodium, Na 13 mg 0.87%
    Zinc, Zn 0.12 mg 1.09%
    Copper, Cu 0.086 mg 9.56%
    Manganese, Mn 0.124 mg 5.39%
    Selenium, Se 0.1 µg 0.18%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.017 mg 1.42%
    Vitamin B2 (Riboflavin) 0.029 mg 2.23%
    Vitamin B3 (Niacin) 0.145 mg 0.91%
    Vitamin B5 (Pantothenic acid) 0.336 mg 6.72%
    Vitamin B6 (Pyridoxine) 0.03 mg 2.31%
    Vitamin B9 (Folate) 32 µg 8.00%
    Folate, food 32 µg N/D
    Folate, DEF 32 µg N/D
    Choline 3.7 mg 0.67%
    Vitamin C (Ascorbic acid) 7 mg 7.78%
    Fat soluble Vitamins
    Vitamin A, RAE 83 µg 11.86%
    Vitamin A, IU 1658 IU N/D
    Beta Carotene 995 µg N/D
    Lutein + zeaxanthin 2987 µg N/D
    Vitamin E (alpha-tocopherol) 0.66 mg 4.40%
    Vitamin K (phylloquinone) 86.3 µg 71.92%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.021 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.001 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.018 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.001 g N/D
    Fatty acids, total monounsaturated 0.002 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.002 g N/D
    Fatty acids, total polyunsaturated 0.038 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.032 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.006 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.009 g 2.05%
    Threonine 0.014 g 0.80%
    Isoleucine 0.029 g 1.73%
    Leucine 0.021 g 0.57%
    Lysine 0.019 g 0.57%
    Methionine 0.003 g N/D
    Phenylalanine 0.012 g N/D
    Valine 0.022 g 1.04%
    Arginine 0.036 g N/D
    Histidine 0.008 g 0.65%


     
    Flavones Amount % DV
    Apigenin 0.2 mg N/D
    Luteolin 0.6 mg N/D


     
    Flavonols Amount % DV
    Kaempferol 0.7 mg N/D
    Quercetin 1.9 mg N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.