The consumption of this vegetables helps to improve digestive health and strengthen the immune system
The chicory (Chicorium Endivia L.) has European origin and has gained space in the kitchen in various parts of the world. Known for the slightly bitter and refreshing flavor, this vegetables are used both in traditional dishes and in functional preparations. Rich in fiber, vitamins and bioactive compounds, it offers a series of body benefits, being considered an ally of intestinal health, metabolism and immune system.
Subsequently, see 5 benefits of the chicory on health and how to insert vegetables in the diet!
1. Antioxidant action
Chicory is an excellent source of antioxidantsSubstances that help protect the body from the effects of oxidative stress. This process occurs when there is an imbalance between the production of free radicals and the ability of the body to neutralize them. The excess of these molecules can damage healthy cells and encourage the emergence of diseases such as diabetes, heart problems, cancer and even premature aging.
2. Strengthen the defenses of the body
According to Brazilian Food Composition Table (TBCA), the University of San Paolo and the Food Research Center, 100 g of raw chicory offer about 6.54 mg of Vitamin C. This nutrient helps to strengthen the immune system by stimulating the production of protective cells that fight viruses, bacteria and other threats. In addition, it helps in the recovery of the body after illness, contributing to a faster and more efficient response of the body against infections such as colds and colds.
3. Supports cardiovascular health
Chicory is a good source of potassiumAn essential mineral for the correct functioning of the heart and the circulatory system. It helps to regulate blood pressure by balancing the effects of sodium on the body and promoting the dilation of the blood vessels. This control contributes to reducing the risk of cardiovascular diseases such as hypertension and heart problems.
According to the study “The importance of potassium in the diet on the regulation of blood pressure”, published in Development of Brazilian magazinesThe increase in potassium intake through the consumption of fruit, vegetables and vegetables, with foods with the highest concentrations of this mineral, contributes to the prevention and treatment of systemic arterial hypertension.
4. Strengthens bones and muscles
In addition to the fibers, the chicory provides minerals such as soccerMagnesium, phosphorus and potassium, which are fundamental for the health of bones and muscles. It also contains vitamin K, which helps calcium in bone, helping to prevent diseases such as osteoporosis. According to the Brasilian food composition table (TBCA), 100 g of chicory ricoria offers about 47.4 mg of calcium, 15.6 mg of magnesium, 13.4 mg of phosphorus and 531 mg of potassium.
This is mainly important because, according to the Ministry of Health, it is estimated that 50% of women and 20% of men aged or more than 50 will suffer from an osteoporotic fracture throughout their lives.
5. Stimulates the balance of the intestinal microbiota
The chicory stands out for being a natural source rich in inulin, a fiber which acts as food for the beneficial microorganisms present in the intestine. By nourishing these healthy bacteria, it promotes a balanced environment in the digestive tract, helping to reduce inflammatory processes, avoid infections and improve the absorption of essential nutrients for the body.
How to insert the chicory in the diet
The chicory can be inserted in the food routine in various ways, both in raw and cooked preparations. See some suggestions:
- Fresh salad: raw leaves combined with lettuce, rocket and other vegetables;
- Braised: with garlic, onion and olive oil, as main dishes that accompany;
- Soups and creams: Added to the preparation of vegetable broths or light creams.
Like any food, the ideal is to consume chicory in a balanced and varied way, respecting the needs of your body and always observing how it reacts. Incorporating into food is a simple gesture that brings long -term and health benefits. However, consumption should not replace the treatment and the medical following.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
