Chicory: vegetable rich in antioxidants, protein and fiber

A plant native to Europe and regions of Asia, chicory had its cultivation spread all over the world, having an affinity with temperate, tropical and subtropical regions. A herbaceous species, it is part of the Asteraceae family, which also includes the species of lettuce, daisies and sunflowers.

This vegetable is widely used in food, having its consumption in the form of salad very common in Italy. In addition, it still has medicinal properties. According to nutritionist Andréa Marim, among its therapeutic uses it is possible to mention its renal and hepatic depurative function.

The ideal part for its consumption are its leaves, which have a greenish color and can reach up to 30 centimeters in length and 6 centimeters in width. With a bitter taste, they have smooth leaves or ribs along their length.

Also according to the nutritionist, this is a low-calorie option, featuring only 23 calories in a 100g serving. Rich in nutrients and vitamins, it is still a source of protein, fiber and carbohydrates, as well as minerals such as iron, magnesium, calcium and potassium.

Its medicinal use dates back to ancient times, where Egyptians, Greeks and Romans used its properties to treat the most varied ailments.

7 amazing benefits of chicory

In addition to having a pleasant flavor, adding this vegetable to your menu can guarantee various vitamins, fibers and minerals. Here are some of the benefits of chicory according to the professional:

1. Relieves constipation and aids digestion: “because it contains inulin, a soluble dietary fiber, it helps in preventing gastrointestinal disorders, in addition to aiding in good digestion, as it promotes the proliferation of beneficial bacteria to our body”, he reveals. Another favorable point is its high fiber content, helping with intestinal peristalsis.

2. Fights stress: the nutritionist explains that this vegetable has a sedative effect, guaranteeing a calmer mind, free from stress and anxiety.

3. Protects the kidneys and liver: helping to cleanse the kidneys, chicory guarantees a diuretic effect, favoring the elimination of toxins from the body, while also preventing the formation of kidney stones. The professional also explains that the same detoxification occurs at the level of the liver, thus avoiding the possible onset of liver diseases.

4. Benefits the immune system: “having antibacterial effects, chicory acts as an antioxidant, fighting free radicals, responsible for the emergence of cancer and cardiovascular diseases”, says Andréa.

5. Improves skin health: as this food has high doses of beta-carotene and flavonoids, its antioxidant power improves the appearance of the skin, nails and hair, preventing diseases and premature aging.

6. Great for the heart: according to the nutritionist, in addition to the digestive benefits, the presence of inulin also helps to reduce LDL, known as bad cholesterol, a precursor of heart diseases such as atherosclerosis. In addition, the presence of this compound still helps in fighting hypertension.

7. Assists in weight loss: this benefit is guaranteed due to its low calories per serving, in addition to being rich in fiber, ensuring a feeling of satiety for longer.

How to insert chicory in the menu?

According to the nutritionist, there are several options to add chicory to the daily menu. Check out some suggestions:

Leaves: “this option represents the varied salads, and can be consumed alone or accompanied by other vegetables”, Andrea teaches.

In recipes: the professional explains that chicory can still be incorporated into recipes for sauces, soups and even juices, and can also accompany dishes with beef and various poultry.

Root: this is normally used in the preparation of concentrated syrups or teas. “Another very common use of its root is its use in coffee production, due to its bitter taste”, he adds.

According to the professional, chicory does not have a maximum amount to be consumed, and should vary according to each person’s preference, but always be careful not to overdo it, as it has laxative and diuretic effects.

Chicory vs endive: what’s the difference?

Although these vegetables are very confused, they are not the same thing. What happens is that escarole is a type of chicory, with smoother leaves than chicory. The benefits, such as the presence of vitamins from the B, A and C complex, are present in both, as well as the characteristic bitter taste.

Side effects and contraindications

The nutritionist warns that its excessive consumption can cause dysfunctions in the digestive tract and even skin irritations. Users of medication for hypertension should also be careful, as chicory has a diuretic action. Other varied symptoms of its excessive consumption include swelling of the face, difficulty swallowing, cravings and dizziness.

Rich in fibers, vitamins, proteins and mineral salts, chicory becomes a nutritious food that is easy to insert into the daily menu. Start consuming this vegetable and check out all its health benefits.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.