Chicory is a low-calorie source of vitamins and minerals that can improve health conditions like heart disease and osteoarthritis. Its leaves contain antioxidants and minerals, while the root can be used as a caffeine-free coffee substitute. Chicory also has probiotic activity and a mild sedative effect, but pregnant and lactating women should avoid it.
With only 7 calories per cup of raw vegetables, radicchio is an excellent low-calorie source of vitamins and minerals. Chicory is not only a great source of nutrients, but the medicinal benefits of chicory are many and varied. Its greens and roots contain many compounds that can help improve health conditions like heart disease and osteoarthritis. Chicory can also help alleviate digestive problems and have a laxative effect.
One of the main benefits of chicory is its status as a nutrition powerhouse. One cup (29 grams) of chicory leaves contains 108 percent of the recommended daily allowance (RDA) of vitamin K, an important nutrient for healthy blood and bones. Chicory leaves contain one third of the RDA of vitamin A, which is important for healthy vision and skin. The greens are also a good source of vitamin C, folate, and manganese. Chicory leaves contain minerals such as calcium, copper and iron.
Chicory leaves can be eaten as a salad or cooked. Many of the benefits of chicory are found in the leaves, which contain flavenoids and tannins. These substances, while not specifically studied in chicory, have been studied in other foods and found to have potent antioxidant activity. Antioxidants are free radical scavengers, which means they can help undo cell damage and help prevent cancer.
The root of the chicory plant is often roasted, ground, and prepared as a caffeine-free coffee substitute. Inulin-containing roots have been studied for their antithrombotic and anti-inflammatory effects. A 2011 study of osteoarthritis patients showed a decrease in symptoms when chicory-derived inulin was administered. Another study of elderly patients suffering from constipation showed a marked increase in bowel movements without increasing digestive distress when chicory was taken. Although one study cannot be conclusive, these results are promising and indicate the need for more research.
Other chicory benefits include probiotic activity, which is important for a healthy digestive tract. Although there have been no animal studies specifically devoted to the probiotic effects of chicory, clinical data suggests that chicory oligosaccharides help the colon manufacture beneficial bacteria and keep harmful populations of bacteria in check. Chicory lactucin may have a mild sedative effect, which may help relieve anxiety and aid insomnia.
Although chicory is generally considered safe, some of its ingredients make it unsuitable for pregnant and lactating women. It is possible to develop allergic contact dermatitis from chicory. Other than that, most people can safely enjoy the benefits of chicory, although it should always be obtained from a well-known and reputable source. If foraging for wild radicchio, it is important to ensure that no pesticides or fertilizers have been used near the feeding area.
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