Natural Spanish food with more prebiotics than yogurt, but few people know about it

cichorium endivia It is a plant variety with green leaves that belongs to the Asteraceae family. It originated in ancient Greece and Rome, where it was cultivated and consumed Medicinal properties and its distinctive taste, It is believed that the Greeks and Romans began cultivating and consuming escarole around the 4th century BC. This plant was praised for its digestive benefits and was even considered an aphrodisiac. Throughout history, escarole has been cultivated in various regions of Europe and over time its cultivation has spread to other parts of the world.

Escarole is characterized by its curly leaves and a slightly bitter taste, For centuries, it has been a versatile ingredient in Mediterranean cuisine, used in salads, soups, and other dishes. Its resistance to cold makes it Popular Winter Vegetable In many areas.

This leafy green vegetable is often overlooked compared to its more popular counterparts like lettuce and spinach. However, escarole has many health benefits that make it an excellent ally in your diet.

essential nutrients

Endive is an excellent source of essential nutrients. contains vitamins such as Vitamin A, Vitamin K, Vitamin C and some group B, such as vitamin B9 (folic acid). Furthermore, it is rich in minerals like calcium, potassium and iron, making it a nutritious vegetable.

In addition to being rich in vitamins and minerals, escarole also contains natural antioxidants Such as flavonoids and carotenoids. Compounds that help combat oxidative stress and reduce the risk of chronic diseases like heart disease and cancer.

,The food that has more than twice the potassium of bananas and that we eat the least in Spain,

Being rich in vitamin A, a nutrient related to eye healthAnd considering that this vitamin, in its aldehyde form, is a major component of rhodopsin (a pigment in the retina that is essential for vision in low light), it follows that consuming endive may prevent vision problems. Helps prevent and reduce the risk of age-related eye diseases such as macular degeneration.

It is also a great option for those looking to maintain or lose weight low calorie content, “You can enjoy hearty salads without worrying about extra calories,” says Iñaki López, a nutritionist-dietitian who practices in Villaverde, Madrid. this is also a vegetable rich in dietary fiber, making it a natural prebiotic food. Dietary fiber is essential for digestive health and can help maintain a healthy digestive system.


One reason why escarole is particularly beneficial for health is its content of prebiotic substances. These are compounds which Stimulate the growth and activity of beneficial bacteria In the intestine. In the case of escarole, one of the most notable prebiotic substances it contains is inulin.

This is a type of carbohydrate that is not broken down in the stomach and remains intact in the large intestine, where it serves as food for the beneficial bacteria in the intestine. It promotes a healthy balance of gut microbiota and may have many health benefits. Inulin acts as a prebiotic because it encourages the growth of beneficial bacteria in the gut. this may help Improve digestive healthReduce the risk of digestive disorders and promote more efficient digestion.

,Doctor in Spain says to avoid three airplane meals at all costs,

Therefore, consuming this vegetable can strengthen your immune system and become more resistant to infections. Additionally, it can also help in blood sugar regulation By reducing glucose absorption in the small intestine. This may be beneficial for people with diabetes or at risk of developing the disease. However, this substance not only benefits intestinal bacteria, it also improves the absorption of certain minerals such as calcium and magnesium. This may be particularly relevant for bone health and the prevention of diseases such as osteoporosis.

Inulin is not only a food source for beneficial bacteria in the gut, but it may also help reduce cholesterol levels This is because it removes the substance from the body before it can be absorbed into the bloodstream, reducing the risk of heart disease, some studies have shown.

folic acid

Endive is also a rich source of folate, which contributes an essential vitamin B. red blood cell production In the body. Folate, also known as folic acid in its synthetic form, is needed for everyone, but is especially important for pregnant women because it protects against serious birth defects, according to the United States Department of Women’s Health. Office (OASH) has warned. The recommended daily dose of folate is 400 micrograms, which increases to 400-800 micrograms during pregnancy.

This also includes Kaempferol, a powerful plant compound under the category of flavonoids, found in many fruits and vegetables. Early studies suggest that foods rich in kaempferol may reduce the risk of certain cancers, such as colon, liver, and skin. This compound also acts as an antioxidant, has anti-inflammatory and antimicrobial properties, which may protect against heart disease and diabetes.

Escarole is a important source of potassium, an essential mineral for nerve, muscle, kidney and heart function. Most people don’t get enough potassium in their daily diets, which can increase the risk of heart disease and stroke. Therefore, a daily intake of 2,600 mg for women and 3,400 mg for men is recommended.


While escarole has many benefits, it is also important to be aware of some potential drawbacks associated with its consumption. Although inulin is beneficial for most people, some people may experience digestive discomfort such as gas and bloating when taking it large amounts of foods rich in this substance, like endive. In these cases, it is recommended to limit its intake.

If you are taking certain medicines, such as anticoagulantConsult a health professional before including large amounts of escarole in your diet, as its vitamin K content may interfere with the action of these medications.

Source link

Leave a Comment