Endive and Escarole: Health Benefits and Nutritional Value

Green vegetables are interwoven with healthy nutrition and lifestyle and not unfairly. The majority of green vegetables offer a wide variety of nutrients when consumed mainly raw, providing many beneficial properties to our overall health. Endive and escarole have various health benefits for humans.

More specifically, endive is an excellent source of nutrients, providing slightly zero calories. Thus, it is an excellent option for those who need to lose weight.

Endive Nutritional Value

According to USDA 100 gr (2 cups of chopped leaves) of raw endive provide:

Water: 93.79g
Selenium(Se):0.2μg
Energy: 17 Kcal
Protein: 1.25g
Vitamin B6: 0.02mg
Total lipid (fat): 0.2 g
Vitamin A (IU): 2167 or 108 mcg
Vitamin C: 6.5 mg
Vitamin E (alpha-tocopherol):0.44mg
Vitamin K: 231μg
Ash: 1.41g
Folate (total): 142μg
Carbohydrate 3.35g
Pantothenic acid: 0.9mg
Sugars: 0.25g
Ca: 52mg
Carotene beta: 1300μg
K: 314mg
P: 28mg
Mg: 15mg
Na: 22mg
Zn:0.79mg
Fe: 0.83mg

Amazing endive and escarole health benefits

Endive and escarole contain many compounds with significant benefits for human health, such as plant sterols and sesquiterpene lactones. As a result, according to scientific evidence, the consumption of such vegetables may:

Boost Bone Health
Fight against Cancer
Protect the Heart, Eyes, and Skin
Boost the Immune System
Fight against Alzheimer’s Disease
Help during Pregnancy

Boost Bone Health

Endive is a source of calcium known to play a crucial role in bones and teeth. According to studies, a diet rich in Ca could lower the risk of osteoporosis and other bone diseases.

Fight against Cancer and Boost the Immune system.

More specifically, lactones are responsible for the bitter taste of endive, and escarole leaves have been found to have anti-inflammatory and anti-tumor properties. Moreover, endive is an excellent source of antioxidants, such as beta carotene (Vitamin A). Antioxidants and beta carotene are major cancer fighters, and there is evidence of reducing the risk of bladder and melanoma. The relatively high amount of vitamin C can also help reinforce the immune system.

Protect the Heart

Endive has a significant potassium content combined with low sodium content. According to studies, a diet low in sodium and rich in potassium could decrease blood pressure levels and lower cardiovascular disease risk.

Boost Eye and Skin Health

Vitamin A, beta carotene, and other antioxidants protect the eyes and the skin from damage.

Fight against Alzheimer’s Disease

Endive high content of vitamin E could have a positive effect on Alzheimer’s disease. According to studies, vitamin E may help prevent the onset of Alzheimer’s disease.

Help during Pregnancy

Endive is an excellent source of folate. Folate is prescribed during pregnancy because it is proven vital in preventing babies from being born with congenital anomalies.

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