Endive (Cichorium endivia) is a member of the chicory family. Endives are known for their mild bitter flavor.
As with other leafy greens, it should come as no surprise that endives are one of the healthiest foods you could eat. Endives are loaded with fiber, vitamins, minerals, and beneficial phytonutrients that protect your health.
Endive Nutrition Facts
The following nutrition information is provided by the USDA for a head of endive (513 grams)
Calories: 87.2
Fat: 1g
Sodium: 113mg
Carbohydrates: 17.2g
Fiber: 16g
Sugars: 1.3g
Protein: 6.4g
Carbs
Endive is a non-starchy vegetable that's low in calories and carbohydrates. There are around 17 grams of total carbohydrates in a whole head of endive, and 16 grams come from fiber. Endive's glycemic index is very low at just 15.2
Fats
There is just 1 gram of fat in a head of endive.
Protein
A head of endive provides 6.4 grams of protein.
Vitamins and Minerals
Endive is rich in several micronutrients including potassium, calcium, magnesium, folate, vitamin A, and vitamin K. It also provides several B vitamins and some vitamin C.
Health Benefits
Endives are a nutrient-dense vegetable, offering several favorable compounds to promote good health.
Prevents Cancer
Endive contains a powerful flavonoid called kaempferol. Kaempferol has been shown to inhibit cancer of the breast, brain, liver, colon, prostate, lung, and more.
Kaempferol induces apoptosis (cell death) of tumors and reduces inflammation without negatively impacting healthy cells. Eating endive is a great way to increase your intake of this cancer-fighting compound.
Promotes Heart Health
Endive is exceptionally high in potassium, fiber, and folate, three valuable nutrients for heart-health. Potassium is a well-established blood pressure lowering agent.
Fiber improves lipid profiles by binding to cholesterol in the blood and removing it for excretion. Finally, folate protects the arteries by breaking down homocysteine, significantly reducing the risk of stroke and heart attack. Include endive as part of a heart-healthy meal plan that emphasizes fruits and vegetables.
Supports Good Vision
Endives provide ample vitamin A and beta carotene (a precursor to vitamin A). Vitamin A plays various roles in eye health, from preventing macular degeneration to enhancing night vision.
Although vitamin A is often associated with orange-colored vegetables, leafy greens like endive are also great sources. Endives supply the eyes with antioxidants to protect against environmental damage and vision loss.
Aids Weight Loss
Endives are low in calories but high in fiber, a winning combination for satiety during weight loss. Nothing makes it more difficult to lose weight than persistent hunger.
Fiber slows digestion, keeping blood sugar and energy levels stable. Endive's high fiber and water content allow you to eat a larger volume of food without taking in excess calories. Focusing on getting more fiber through endives and other plant foods is a simple change that's proven to promote weight loss.
Fuels Pregnancy
Endives offer several crucial nutrients required for a healthy pregnancy. Endive's folate content helps reduce the risk of birth defects including neural tube defects, congenital heart conditions, and preterm birth.
Pregnant women must maintain adequate intakes of vitamin A, choline, iron, and calcium, all of which are present in endives. Although endives are no substitute for prenatal vitamins, they make a great supplement to a healthy eating plan for pregnancy.
Allergies
Allergies to leafy greens like endive are not common but still possible. Sometimes this allergy is associated with allergies to carrots, peach, cherry, sycamore pollen, mugwort, or ragweed.
If you experience symptoms such as chest tightness, hives, weak pulse, or swelling after eating endives, meet with an allergist to discuss your concerns.
Adverse Effects
Similar to other leafy greens, endives are high in vitamin K.
Vitamin K enhances blood clotting to prevent excessive bleeding after an injury. However, if you take blood thinners like Warfarin, vitamin K can interfere with the anticoagulant effects of your medication.
It is usually advised to maintain a consistent intake of leafy greens while on anticoagulants so your doctor can prescribe the right dosage of medication based on your typical eating habits.
Talk to your doctor to determine how endives best fit into your meal plan.
Varieties
Endives are available in multiple forms including broad-leafed escarole, curly-leafed frisée, and Belgian endives (which belong to the chicory family).
Belgian endives produce tight cylindrical heads, while the leaves of escarole and frisée form rosettes. Sometimes referred to as the French endive or Witloof chicory, Belgian endives include red-leafed radicchio and smaller, green-leafed chicory used for salads.
When It's Best
Look for endives with a bright greenish, whitish, or yellowish crisp leaves. Avoid endives that are browning or wilting. If possible, buy endives locally or grow them in your own garden for the freshest harvest.
Storage and Food Safety
Endives should be stored in the refrigerator. Rinse endives in cold water and pat dry with a towel right before eating.
Endives may keep for up to 2 weeks in cold storage, however, it's best to try and use them within a few days if possible. Leaves show signs of spoilage when they become wilted or slimy.
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