Chicory: 15 Health Benefits, How To Drink, Contraindications And Harm

Content:

• What is chicory, the main types and methods of use.
• History of chicory.
• Composition and nutritional value.
• 15 useful properties.
• Contraindications and possible harm.
• Chicory as an alternative to coffee. How to prepare and drink a drink.
• How to choose chicory in the store.

What is chicory, the main types and methods of use

Chicory is a perennial plant whose flowers and roots are used in medicine and cooking. The benefits of chicory are great, while there are some features of its use.

Two types of chicory are cultivated: lettuce and ordinary. Salad has several subspecies:

• Belgian endive (red and white) - palm-sized heads, with tight-fitting leaves, grow in artificial conditions all year round;
• Frize - from the French "curly" - delicate lettuce leaves with a slight bitterness, resembling a lion's mane in appearance. Pairs well with goat cheese, fish, bacon, olive oil and vinegar;
• escarole - a large and strong head of cabbage, crispy and juicy;
• radiccio (chioggia, speckled, treviso) - loose heads of cabbage with red-purple leaves and a bitter taste. Pairs well with feta cheese.

This chicory is used in cooking in the preparation of salads and side dishes. It can be used both raw and cooked. The salad type of chicory has a bitter taste and promotes good bile secretion, therefore it is often included in protocols for restoring the functioning of the gallbladder and liver. Fresh chicory root can be stewed and served as a side dish for meat dishes.

Common chicory, namely its roots, is used as a drink. Chicory roots should be washed, dried, roasted, ground and added to coffee to improve its taste or used as a coffee drink substitute.

In animal husbandry, chicory is used as livestock feed. And chicory flowers are a valuable source of nectar and pollen for honey bees.

History of chicory

In ancient Egypt, chicory was used as a medicinal plant, was part of the antidote for insect and snake bites. In ancient Rome, chicory leaves were eaten, and in the Middle Ages in Europe, chicory was roasted, crushed and brewed with water. Then he came to America along with immigrants from Europe and became part of the national cuisine.

In Russia, chicory began to be cultivated and consumed during the time of Peter I, before that it was used only for agricultural purposes.

Nowadays, chicory is very popular in Europe: in Belgium, the Netherlands and France they prefer to put it in salads, in Italy they add it to pasta, and in Sweden they prepare a drink with honey, apple and lemon juice.

Composition and nutritional value of chicory

Salad chicory is a source of vitamin K, B9, beta-carotene, manganese and copper, as well as fiber. Its calorie content is approximately 20 calories per 100 g, and fiber contains 4 g per 100 g of product. This makes chicory indispensable in nutritional protocols such as LCHF (Low Carb High Fat), where carbohydrates are reduced and mainly greens and vegetables are used as sources.

Inulin is classified as a soluble fiber and a type of prebiotic that feeds beneficial gut bacteria, promotes their nutrition and growth, improves peristalsis, and stimulates digestion. It is a complex carbohydrate that is not digested by the enzymes of the human body. Soluble fiber can hold water and compact, which adds bulk to food. This is one of the reasons why it is widely used in recipes, along with its ability to retain moisture and create a creamy texture. Soluble fiber also slows down the movement of food through the gastrointestinal tract, which allows a person to feel full longer. Inulin has a naturally sweet taste, so it can be used as a sweetener.

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Inulin completely dissolves in water and becomes gel-like, able to adsorb and remove harmful substances such as heavy metals (mercury, lead, aluminum, arsenic, cadmium) and radionuclides (negatively affect all living cells and provoke the development of oncological processes).

Unroasted chicory products contain a higher amount of flavonoids. But fried foods contain a lot of polyphenolic compounds and have great antioxidant activity. Therefore, dried chicory products that are not subjected to heat treatment are of great value.

*Bioflavonoids and polyphenols are organic compounds of plant origin that prevent damage to human cells. The beneficial properties of these compounds are as follows: antioxidant activity prevents the oxidation of proteins, fats and carbohydrates, prevents the destructive action of free radicals and reduces the risk of cancer;

• support the immune defense of the body, inhibit the growth of bacteria and viruses;
• improve blood rheology, prevent the reduction of red blood cells - erythrocytes, prevent thrombosis;
• have a choleretic effect, improve liver function and detoxification, increase the synthesis of bilirubin;
• provide cell restoration, slow down the aging of the body;
• contribute to the excretion of carcinogens, toxins, pesticides and heavy metals from the body;
• improve the hormonal background and the work of the endocrine system;
• reduce inflammatory reactions, protect the myelin sheaths of nerve tissues;
• prevent the occurrence of allergic reactions.

15 health benefits of chicory

1. Anti-inflammatory property - thanks to inulin and the content of plant polyphenols, the work of the intestinal microbiota is getting better. Beneficial bacteria produce short-chain fatty acids that help reduce inflammation.
2. Choleretic action - having a bitter taste, chicory promotes the outflow of bile. Completing your meal with a small cup of chicory will positively influence gallbladder activity.
3. Hypoglycemic effect - chicory helps lower blood sugar levels due to its high content of inulin.
4. Lowering the glycemic index of foods - chicory reduces the absorption of glucose in the intestines. When ingesting a meal containing glucose, it is beneficial to combine it with chicory root extract to reduce glucose absorption and thus the insulin response.
5. Reduced blood pressure - a drink made from chicory roots contains magnesium, which helps to relax muscles and reduce vascular tone, thereby helping with hypertension.
6. Anti-stress effect - chicory root is very rich in B vitamins and magnesium, which have a beneficial effect on the human nervous system.
7. Lowering cholesterol levels - due to the choleretic effect, chicory helps to eliminate excess cholesterol in the bile, and also increases the concentration of HDL (high-density lipoproteins, which are considered "good" due to the ability to capture cholesterol and carry it from tissues to the liver, reducing the risk of cardiovascular disease) .
8. Prevention of bone diseases - chicory has the ability to improve the absorption of calcium and magnesium, thereby contributing to the health of the musculoskeletal system.
9. Improved digestion - chicory is rich in inulin, which helps to nourish the beneficial intestinal microflora and stimulate the digestive process.
10. Antitumor effect - due to the high content of antioxidants, chicory can be considered a fighter against free radicals.
11. Detoxifying action - chicory supports the functions of the gallbladder, thereby having a direct effect on detoxification (providing a natural laxative effect).
12. Supports Heart Health - Due to its high content of potassium and magnesium, chicory can stabilize heart function and heart rate.
13. Weight Control - Chicory contributes to the good functioning of the gastrointestinal tract, which in turn has a beneficial effect on the metabolism in the human body and promotes weight loss.
14. Immunomodulating effect - thanks to the content of vitamin C, chicory helps maintain strong immunity, and with the help of prebiotic properties, it supports the intestinal microbiome - the immune organ.
15. Antiparasitic action - thanks to the establishment of bile flow, which serves as a natural sanitizing agent for the intestines, chicory helps in the fight against parasites.

Contraindications and possible harm

Chicory is a healthy drink. With moderate use, it does not cause any harm to the body, on the contrary, it has a beneficial effect on it. The norm of drinking a drink from chicory is no more than three cups (about 30 g). But you should use it with caution in some cases:

• people suffering from cholelithiasis - chicory has a choleretic effect and can provoke unwanted movement of stones. You should consult your doctor before use;
• people with diseases of the genitourinary system - chicory has a mild diuretic effect, and also reduces the acidity of urine and can provoke the deposition of stones in the kidneys and bladder;
• nursing mothers - despite the fact that chicory is good for the mother's body, it can be dangerous for the child and can cause an allergic reaction;
• people with varicose veins and hemorrhoids - chicory has a vasodilating effect, which negatively affects the course of the disease, provokes increased pain and swelling of the extremities;
• people with diagnoses of "gastritis" and "peptic ulcer" - a drink from chicory can irritate the mucous membrane, provoke bleeding;
• people with hypotension - chicory dilates blood vessels, thins the blood and lowers blood pressure, symptoms such as dizziness, nausea, weakness may appear;
• people suffering from asthma and bronchitis - chicory can provoke coughing fits;
• Allergy sufferers - chicory, like any natural product, can be an allergen.

Expectant mothers should also drink chicory with caution - there are not enough studies about its safety for pregnant women.

Chicory as an alternative to coffee. How to prepare and drink a drink.

Coffee is a drink loved by many, which is prepared from roasted and ground beans of coffee trees, has a rich taste and aroma and perfectly invigorates due to the content of a large amount of caffeine, a stimulant of the central nervous system. Therefore, coffee is consumed in the morning to wake up faster.

• Benefits of caffeine:
• improving concentration and reaction speed;
• increase in the rate of basal metabolism;
• stimulation of cardiac activity;
• decreased appetite.

Sometimes coffee lovers may drink 3-5 cups a day, which is not healthy, since caffeine is a fat-soluble toxin that can significantly harm the body in large doses:

• increases blood pressure, can provoke a hypertensive crisis;
• has a diuretic effect and can cause dehydration;
• causes rapid addiction, for a permanent effect of vivacity, an increasing portion is required;
• can cause tired adrenal syndrome, as it affects the production of cortisol;
• disrupts sleep and heart rhythm;
• with abrupt cancellation, it can provoke depression, anxiety disorder;
• stresses the liver.

Chicory root drink is an excellent coffee substitute for those looking to cut down on their caffeine intake. Chicory does not contain caffeine, but it tastes and looks very similar to coffee.

Preparing a drink is very simple: a teaspoon of chicory is diluted with water. Chicory can be consumed alone or added to other drinks such as cocoa.

Vanilla cappuccino with chicory

This option is suitable for lovers of the coffee drink of the same name, it is impossible to distinguish it by taste!

Brew a teaspoon of freeze-dried chicory with half a glass of hot water. Plant-based milk (almond milk is great) is heated to a boil in a small container, add vanilla extract or vanilla powder, beat with a cappuccinatore or French press until foamy. Pour the chicory into a tall glass, carefully add the vanilla-milk mixture on top - and you can enjoy.

Spicy chicory

This drink will perfectly warm you on a cool evening and give you a feeling of comfort and peace.

Pour a teaspoon of chicory, a pinch of cinnamon and ground cardamom into 300 ml of water, bring to a boil and insist under the lid for about 10 minutes. Then strain, add milk to taste (preferably any vegetable, except coconut).

Creamy cocoa with chicory

Kids will love this wonderful drink!

Pour 500 ml of your favorite milk into a saucepan and put on fire. In a separate bowl, mix a tablespoon of cocoa, a teaspoon of chicory, a pinch of vanilla and sweetener to taste (stevia). As soon as the milk begins to boil, pour in the dry mixture and cook for another 2 minutes, stirring constantly with a whisk so that there are no lumps. Pour into favorite mugs and call the kids to enjoy a delicious drink.

How to choose chicory in the store

Depending on the processing method, three types of product are distinguished:

• soluble powder;
• ground (sublimated);
• liquid.

Chicory is a very useful plant. It is grown in many parts of the world for various purposes. Chicory is often used for its therapeutic and preventive properties: anti-inflammatory, diuretic, choleretic, hypoglycemic, antiparasitic, anticancer and others. This versatile plant is useful both for humans due to its high content of proteins, fiber, minerals and vitamins, and in agriculture.