Endive is a green vegetable with delicate, curly leaves and a crisp texture. They grow in cool weather and are often eaten in salads, stir-fries, and mixed into juice or smoothies. They grow in conditions similar to green lettuce, so it is relatively easy to grown endives in most temperate climates. The vegetable has a high water content and contains a variety of vitamins, minerals, and antioxidants. It’s easy to obtain the benefits of endive by adding this vegetable to meals or beverages on a regular basis.
Benefits of Endive: Eyes and Vision
Endive contains high concentrations of beta-carotene. The body can convert beta-carotene to vitamin A to prevent dry, itchy eyes or eye ulcers. Kaempferol is another helpful substance in endives. Researchers are currently exploring its use as a cancer treatment, and existing studies show it can protect the eyes from macular degeneration.
Endive is a good source of folate, potassium, and numerous antioxidants. These nutrients encourage neurological health, and folate may lower the risk of developing Alzheimer’s disease and other types of dementia. Kaempferol plays a role here as well because it strengthens cell walls in the nervous system and acts as an insulator to protect the myelin sheaths in the nervous system that allow signals to travel between cells. The breakdown of these myelin sheaths is a key factor in many neurodegenerative disorders such as multiple sclerosis.
Endives are a good source of B-complex vitamins including folic acid, pantothenic acid, pyridoxine, thiamin, and niacin. These vitamins, especially folic acid, are important during pregnancy for prenatal neural tube formation and overall development of the nervous system. Folic acid deficiencies can cause or exacerbate congenital disabilities of the spine and spinal cord. B-complex vitamins are also essential to the process of forming red blood cells, which takes place at an accelerated rate for the mother and baby during pregnancy.
Hair, Skin, and Nails
Endives contain an abundance of vitamin E, vitamin A, vitamin C, and many antioxidants. These vitamins are all necessary for healthy skin, hair and nails. Vitamin E deficiencies leave skin dry and more susceptible to breakdown and also result in brittle hair and nails that are more prone to breaking. Antioxidants protect cells throughout the body from the effects of aging.
Endive, like most leafy green vegetables, is high in fiber. Fiber enhances absorption of nutrients and prevents constipation by adding bulk to stool. Two carbohydrates known as inulin and intibina are unique to endives and similar vegetables. Intibina has a bitter taste and stimulates liver function by causing the gall bladder to release bile. The increased bile production also improves digestion of fats. Inulin stimulates appetite and slightly increases the speed of digestion.
Endives contain various substances that act as diuretics, stimulating the kidneys to produce more urine. Diuretic medications are useful for treating many conditions but require caution because they can damage the kidneys. The diuretic properties in endives are mild, and the high water content in this vegetable is also beneficial because it balances the diuretic effects to prevent dehydration. Balance is maintained as the body removes toxins from the blood and replenishes water.
Trace minerals are minerals that our bodies only need in small amounts, but they are nevertheless important. Endive is one of the few vegetables containing an abundance of selenium, which the body converts into protein antioxidants. These specific proteins protect cells from certain cancers and the toxic effects of heavy metals in the environment.
Endive contains a lot of vitamin K, which the body needs to produce blood clotting factors in a normal, healthy manner without forming dangerous blood clots where they should not exist. Vitamin K, in combination with other substances in endives such as trace minerals and potassium, regulates blood sugar and pressure to prevent diabetes and hypertension. Endives can also lessen the progression of atherosclerosis, which narrows arteries and increases the risk of stroke or heart attacks.
Bones and Teeth
Endive is rich in calcium, manganese, and potassium. Calcium is an integral part of bones and teeth and prevents osteoporosis. Doctors may recommend supplements, but the body cannot digest them very efficiently. We lose a lot of calcium, manganese, and potassium through excretion. Obtaining these substances through vegetables like endives instead results in a much higher absorption and less waste. The fiber content and other substances in endives enhance nutrient absorption so the digestive system can process the nutrients more efficiently.
The antioxidants in endives contribute to the health of many cells in the body and protect the immune system by binding with free radicals, which are short-lived but very reactive molecules. Free radicals damage cells all over the body, but antioxidants bind with them and render them harmless. The benefits to skin and nails also aid the immune system because those are the body’s first line of defense. Multiple vitamins and nutrients in endives strengthen mucous membranes, the lining in the mouth and other body cavities, and assist in creating T-cells and macrophages, cells used by the immune system to fight pathogens.