Endive: 10 Health Benefits, Nutrition & How to Eat (w/ Recipes)

An endive is a vegetable that is high in vitamin A, vitamin C and caffeic acid, which are nutrients with antioxidant properties. These can help to fight free radicals in the body and prevent diseases such as high blood pressure, diabetes and stroke.

Endives are also high in inulin, a type of fiber that adds bulk to the stool and helps to stimulate bowel movements. It can be beneficial for treating and preventing constipation.

An endive belongs to the chicory family. It has dark green leaves, a firm texture and a slightly bitter flavor. This vegetable is commonly found in grocery stores and farmer's markets, and can be eaten raw or cooked, and added to salads, juices,stews, pizza, soups, pies and omelets.

Health benefits

Endives can offer the following health benefits:

1. Controlling blood pressure

Endives are an excellent source of potassium, which is a mineral that facilitates sodium excretion from the body through the urine. This can help to manage blood pressure level. Check-out a list of other foods that are high in potassium.

Endives are also high in vitamin C, vitamin A and caffeic acid, which are nutrients with antioxidant properties. These nutrients can help to promote optimal arterial health and blood circulation, which can also help to keep blood pressure within normal levels.

2. Promoting weight loss

Because it is high in fiber, endives naturally form a type of gel in the stomach, which leads to a longer digestion time. This can help to keep you fuller for longer, promoting weight loss. 

Endives also have a low glycemic index, making it a great option to include in a low-carb diet.

3. Preventing osteoporosis

Endives are rich in vitamin K, a vitamin that is essential for fixing calcium to the bones and helping to prevent osteoporosis. 

Because they also contain calcium, endives also play a role in maintaining bone health, which is important for preventing falls and fractures.

4. Preventing diabetes

The fibers present in endives slow down sugar absorption from food. They can help to control blood glucose levels and prevent insulin resistance and diabetes.

5. Boosting immunity

Endives have excellent amounts of caffeic acid and flavonols, which are bioactive compounds with antioxidant and anti-inflammatory action. These can help to strengthen immune system cells and help to fight viruses, bacteria and fungi as well as prevent conditions like the flu, sinusitis and allergies.

6. Reducing LDL cholesterol and triglyceride levels

Because they are high in fiber, endives can help to reduce fat absorption from food. This can lead to reduced LDL and triglyceride levels in the blood, which can prevent diseases like heart failure, atherosclerosis and stroke.

7. Preventing wrinkles and sagging

Endives are high in vitamin A, flavonols and caffeic acid, which are compounds with antioxidant properties that fight the free radicals that cause skin damage. These antioxidant properties can prevent the appearance of wrinkles and sagging.

In addition, this vegetable also contains vitamin C, a vitamin that is needed for collagen formation. Therefore endives can promote skin elasticity and firmness.

8. Maintaining gut health

Endives are high in inulin, a prebiotic fiber that is used as food by the good bacteria that is naturally found in the gut. Eating prebiotic foods can help to balance intestinal flora and prevent the onset of diarrhea, intestinal infections and irritable bowel syndrome.

Because it is high in soluble fiber, endives can also add bulk to the stool and promote natural bowel movements, which can combat constipation.

9. Improving mood

Endives help to improve mood because they are high in inulin, a prebiotic that strengthens the beneficial bacteria in the intestine. Balanced gut flora is important for the production of serotonin, a neurotransmitter that is responsible for regulating sleep, appetite and mood. 

Difference between endives and chicory

Endives and chicory belong to the same family and have a similar taste profile. However chicory as narrow, more curly-tipped leaves, while endives have wide leaver (similar to lettuce) which can be smooth or wavy at the tips.

Nutritional information 

The following table outlines the nutritional facts of raw and cooked endives:

It is important to emphasize that in order to obtain the benefits of eating endives, it is essential to maintain a healthy and varied diet and to practice physical activities regularly.

How to eat

Endives can be consumed raw and added to juices and salads, or cooked, in recipes for pies, soups, pizzas, omelets and stews. The daily recommendation for vegetables in general are endives are 2 to 3 servings, which is equivalent to between 160 and 240 g.

It is important to note that the recommended amount of vegetables you should eat per day may vary depending on your health status and nutritional needs. Therefore, you are encouraged to consult a registered dietitian to indicate the ideal serving of vegetables (and endives) you should eat per day. 

Healthy recipes

Check-out some tasty and healthy endive recipes below:

1. Endive pizza

Ingredients:

• 1 serving of whole-wheat homemade pizza dough;
• ½ cup of homemade tomato sauce;
• 1 dash of olive oil;
• 2 cups of stewed endives;
• Zest of 1 lemon;
• Parmesan cheese to taste;
• Black pepper to taste.

Directions:

Drain the stewed endives well to remove excess water. Preheat the oven to 482°F (or 250ºC) . Sprinkle the bottom of a rectangular or round baking pan with cornmeal. Roll out the pizza dough into a rectangular or round shape and transfer to the pan.

Spread the tomato sauce over the dough with a spoon and cover with the endives. Add black pepper and a drizzle of olive oil over the pizza, and bake for 15 minutes or until the dough is golden brown. Remove the pizza from the oven, sprinkle with lemon zest and parmesan cheese, and serve.

2. Sautéed endives

Ingredients:

• 1 handful of endives;
• 3 cloves of garlic;
• 2 tablespoons of olive oil;
• Black pepper and salt to taste.

Directions:

Separate the endive leaves from the bunch, wash them well and dry off. Stack 4 to 5 leaves on top of each other and place on a cutting board. Roll the leaves into one tight tube and cut 1 cm slices. Then mince the garlic with a knife and set aside.

Warm-up a frying pan over medium heat, add the olive oil and chopped garlic, and sauté for 2 minutes. Gradually add the endives and sauté, stirring with a spoon or spatula, for another 2 minutes. Remove the endives from heat and mixx in the black pepper and salt. Then serve