ENDIVE HEALTH BENEFITS AND MINERALS

Posted in VEGETABLES HEALTH BENEFITS AND MINERALS

Health benefits

Endive is one of the very low calorie leafy vegetables. 100 g fresh leaves carry just 17 calories; however, it contributes about 8% of daily-required intake (DRI) of fiber.

Current research studies suggest that high inulin and fiber content in escarole help reduce glucose and LDL-cholesterol levels in diabetes and obese patients.

Endive is enriched with good amount Vitamin A and ß-carotene. Both these compounds are known to have antioxidant properties. Carotenes convert into vitamin-A inside the human body. Furthermore, vitamin-A is required for maintaining healthy mucus membranes and skin. In addition, it is also essential vitamin for good eye-sight. Consumption of natural vegetables/greens rich in vitamin-A helps to protect from lung and oral cavity cancers.

Further, it contains good amounts of many essential B-complex groups of vitamins such as folic acid, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that human body requires them through external sources to replenish and employ in fat, protein, and carbohydrate metabolism.

Additionally, escarole is a good source of minerals like manganese, copper, iron, and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

Nutritional value

Nutritional value:  100 g

PRINCIPLE

NUTRIENT VALUE

% 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%

VITAMINS

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%

ELECTROLYTES

Sodium

22 mg

1.5%

Potassium

314 mg

7%

MINERALS

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%

PHYTO-NUTRIENTS

Carotene-ß

1300 µg

--

Carotene-a

0 µg

--

Cryptoxanthin-ß

0 µg

--

Lutein-zeaxanthin

0 µg

--

.