Native to Europe and regions of Asia, chicory has been cultivated worldwide, with affinity for temperate, tropical and subtropical regions. Herbaceous species, part of the family Asteraceae, which still includes lettuces, 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 is possible to mention its renal and hepatic depurative function.
The ideal part for its consumption is its leaves, having greenish color and can reach up to 30 centimeters in length and 6 centimeters in width. Bitter in taste, they have smooth leaves or ribbed in their extension.
Still according to the nutritionist, this is a low calorie option, with 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 Egyptian, Greek and Roman peoples used their properties to treat various diseases.
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7 Amazing Benefits Of Chicory
Besides having a pleasant flavor, adding this vegetable to your menu can guarantee varied vitamins, fiber and minerals. Check out some of the benefits of chicory according to the professional:
1. Relieves constipation and aids digestion: "Because it has inulin, a soluble dietary fiber, this helps in preventing gastrointestinal disorders, as well as aids in good digestion, as it promotes the proliferation of bacteria beneficial to our body," he says. Another favorable point is its high fiber content, assisting in intestinal peristalsis.
2. Fight stress: The nutritionist explains that this vegetable has a sedative effect, ensuring a calmer mind, free from stress and anxiety.
3. Protects the kidneys and liver: Helping in the clearance of the kidneys, chicory ensures a diuretic effect, favoring the elimination of toxins from the body, and also preventing the formation of kidney stones. The professional also explains that the same detoxification occurs at the liver level, thus avoiding the possible appearance of liver disease.
4. Benefits the immune system: "With antibacterial effects, chicory acts as an antioxidant, fighting free radicals, responsible for the onset of cancer and cardiovascular disease," says Andrea.
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5. Improves skin health: Because this food contains high doses of beta-carotene and flavonoid, its antioxidant power improves the appearance of skin, nails and hair, preventing disease and premature aging.
6. Great for the heart: According to the nutritionist, in addition to the digestive benefits, the presence of inulin also helps in reducing LDL, known as bad cholesterol, a precursor of heart disease such as atherosclerosis. In addition, the presence of this compound also helps in fighting hypertension.
7. Assists in weight loss: This benefit is guaranteed due to its low calories per serving, as well as being high in fiber, ensuring a feeling of satiety for longer.
How to insert chicory in the menu?
According to the nutritionist, there are several options for adding chicory to the everyday menu. Check out some suggestions:
Sheets: "This option represents the varied salads and can be eaten alone or accompanied by other vegetables," says Andrea.
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In recipes: The professional explains that the chicory can still be incorporated into the recipes of sauces, soups and even juices, and can also accompany dishes with varied beef and poultry.
Root: It is usually used in the preparation of concentrated syrups or teas. "Another very common use of its root is its use in coffee production because of its bitter taste," he adds.
According to the professional, chicory does not have a maximum amount to be consumed and should vary according to one's preference, but always be careful not to overdo it, as it has laxative and diuretic effects.
Chicory x escarole: what's the difference?
Although these vegetables are very confusing, they are not the same thing. What happens is that escarole is a type of chicory, with leaves that are smoother than chicory. Benefits such as the presence of vitamins B, A and C are present in both, as well as the characteristic bitter taste.
Side Effects and Contraindications
The dietitian warns that too much consumption can cause digestive tract dysfunction and even skin irritation. Users of hypertension medications should also be careful as chicory has a diuretic action. Other varied symptoms of excessive drinking include swelling of the face, difficulty swallowing, craving and dizziness.
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Rich in fiber, vitamins, proteins and minerals, chicory becomes a nutritious food that is easily inserted into the daily menu. Start consuming this vegetable and check out all its health benefits.
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