Coffeeweed/Chicory is a woody, herbaceous plant that has a wealth of health benefits. These include the ability to ease digestive problems, prevent heartburn, reduce arthritis pains, detoxify the liver and gallbladder, prevent bacterial infections, boost the immune system, and reduce the chances of diseases. It is also a natural sedative that can fight against kidney stones and promote weight loss. All in all, this small plant is a powerful addition to any diet.
Chicory grows well in many different conditions and is commonly found on the roadsides in Europe, where it originated, but it has now naturalized into the Americas and can be found widely there. The leaves, buds, and roots all have certain beneficial qualities, and the leaves are used in a similar way as spinach in many cultures. The root is often ground into a powder and used as a coffee substitute. It has been used for hundreds of years as an herbal remedy for many diseases and continues to prove its worth today.
Other Name(s):
Achicoria, Barbe de Capucin, Blue Sailors, Cheveux de Paysans, Chicorée, Chicorée Amère, Chicorée Sauvage, Cichorii Herba, Cichorium intybus, Cichorii Radix, Common Chicory Root, Écoubette, Hendibeh, Herbe à Café, Hinduba, Kasani, Kasni, Racine de Chicorée Commune, Succory, Wild Chicory, Wild Endive, Yeux de Chat.
| Chicory greens Quick Facts | |
|---|---|
| Name: | Chicory greens |
| Origin | Europe, India, and Egypt |
| Colors | Green |
| Shapes | Stalked, lanceolate and unlobed |
| Taste | Bitter and spicy |
| Calories | 7 Kcal./cup |
| Major nutrients | Vitamin K (71.92%) Vitamin A (11.86%) Copper (9.56%) Vitamin B9 (8.00%) Vitamin C (7.78%) |
Chicory scientifically known as Cichorium intybus is a woody and perennial herbaceous plant belonging to the family Asteraceae with bright blue flowers which is rarely pink or white. Various varieties are cultured for salad leaves, chicos, and roots which are ground, baked, and also used as a substitute for coffee and also as food additives. In the 21st century, inulin which is an extract from chicory root is used in food manufacturing as a sweetener and dietary fiber source. Chicory is also cultivated as a forage crop for livestock. It acts as a wild plant on roadsides in native Europe and is common in China, North America, and Australia where it is naturalized widely. Chicory is a common name in the United States for curly endive and these two species are closely associated that it is often confused.
Nutritional value of Chicory greens, raw
Calories 7 Kcal. Calories from Fat 0.81 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 26.68 g | N/D |
| Energy | 7 Kcal | N/D |
| Energy | 28 kJ | N/D |
| Protein | 0.49 g | 0.98% |
| Total Fat (lipid) | 0.09 g | 0.26% |
| Ash | 0.38 g | N/D |
| Carbohydrate | 1.36 g | 1.05% |
| Total dietary Fiber | 1.2 g | 3.16% |
| Total Sugars | 0.2 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 29 mg | 2.90% |
| Iron, Fe | 0.26 mg | 3.25% |
| Magnesium, Mg | 9 mg | 2.14% |
| Phosphorus, P | 14 mg | 2.00% |
| Potassium, K | 122 mg | 2.60% |
| Sodium, Na | 13 mg | 0.87% |
| Zinc, Zn | 0.12 mg | 1.09% |
| Copper, Cu | 0.086 mg | 9.56% |
| Manganese, Mn | 0.124 mg | 5.39% |
| Selenium, Se | 0.1 µg | 0.18% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.017 mg | 1.42% |
| Vitamin B2 (Riboflavin) | 0.029 mg | 2.23% |
| Vitamin B3 (Niacin) | 0.145 mg | 0.91% |
| Vitamin B5 (Pantothenic acid) | 0.336 mg | 6.72% |
| Vitamin B6 (Pyridoxine) | 0.03 mg | 2.31% |
| Vitamin B9 (Folate) | 32 µg | 8.00% |
| Folate, food | 32 µg | N/D |
| Folate, DEF | 32 µg | N/D |
| Choline | 3.7 mg | 0.67% |
| Vitamin C (Ascorbic acid) | 7 mg | 7.78% |
| Fat-soluble Vitamins | ||
| Vitamin A, RAE | 83 µg | 11.86% |
| Vitamin A, IU | 1658 IU | N/D |
| Beta Carotene | 995 µg | N/D |
| Lutein + zeaxanthin | 2987 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.66 mg | 4.40% |
| Vitamin K (phylloquinone) | 86.3 µg | 71.92% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.021 g | N/D |
| Myristic acid 14:00(Tetradecanoic acid) | 0.001 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.018 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.001 g | N/D |
| Fatty acids, total monounsaturated | 0.002 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.002 g | N/D |
| Fatty acids, total polyunsaturated | 0.038 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.032 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.006 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.009 g | 2.05% |
| Threonine | 0.014 g | 0.80% |
| Isoleucine | 0.029 g | 1.73% |
| Leucine | 0.021 g | 0.57% |
| Lysine | 0.019 g | 0.57% |
| Methionine | 0.003 g | N/D |
| Phenylalanine | 0.012 g | N/D |
| Valine | 0.022 g | 1.04% |
| Arginine | 0.036 g | N/D |
| Histidine | 0.008 g | 0.65% |
| Flavones | Amount | % DV |
|---|---|---|
| Apigenin | 0.2 mg | N/D |
| Luteolin | 0.6 mg | N/D |
| Flavonols | Amount | % DV |
|---|---|---|
| Kaempferol | 0.7 mg | N/D |
| Quercetin | 1.9 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits of Chicory leaves
Chicory greens are a great source of niacin, thiamin and zinc. It is a great source of dietary fiber, Vitamin C, Vitamin A, Vitamin E, Vitamin B6, riboflavin, pantothenic acid, folate, iron, calcium, potassium, phosphorus, magnesium, manganese and copper. Though all leaves are edible but young ones are more preferred for consumption. Leaves resemble the dandelion plant. Leaves are loaded with flavor and some can be bitter. Raw chicory greens help to promote insulin sensitivity. Chicory leaves are a dietary choice for pre-diabetics and diabetics.
1. Supports Digestive System
The most recognized of the chicory health benefits is its positive effect on digestion. It is abundant in a fiber called inulin, which nourishes the flora in the digestive system. This assists in the breakdown of fat, regular bowels, and better stool elimination. It also allows you to absorb food nutrition better. Chicory reduces your chances of an upset stomach, acid reflux, and overall gastric discomfort caused by digestive problems.
2. Fights Toxins with Antioxidant Properties
Chicory root is polyphenol-rich, which is a powerful antioxidant. The consumption of the root has been shown to increase antioxidants in your blood system. This provides protection for many bodily functions, such as the cardiology and immunity systems. It helps your body eliminate toxins and other damaging elements. Chicory is also known to have anti-fungal and anti-microbial properties, which help fight harmful bacteria.
3. Benefits and Detoxifies Liver and Kidneys
Research has found evidence that chicory root is beneficial to your liver and kidneys because of its detoxifying abilities. It assists these vital organs by promoting bile secretion and urine production. Studies are being conducted to see if the root is viable in specific cases as an element in oxidative stress and liver injury prevention. It is also known to fight and treat jaundice. Because of these properties, chicory has been found to be useful in treating gallbladder stones too.
4. Fights Heart Disease
The inulin found in chicory root does more than promote good digestive health. It also helps fight heart disease. The soluble fiber can lower your blood pressure if it is caused in part by high LDL cholesterol. In addition, the root is full of anti-arrhythmic and anti-thrombotic agents that are known as powerful heart-healthy antioxidants. They work to improve plasma and blood equilibrium in your body, lowering your risk of cardiovascular disease.
5. Reduces Inflammation and Arthritis Pain
One of the major chicory health benefits is its anti-inflammatory properties. It has been found effective in pain reduction, making it an effective treatment for arthritis, osteoarthritis, and rheumatism. It can provide general pain relief for muscle pain, aches, and sore joints. Its polyphenol content also fights inflammation, due to its ability to restore blood cell balance. This makes chicory a powerful anti-inflammatory substance, as many health issues are caused by inflammation.
6. Promotes Weight Loss
In addition to inulin, chicory root contains oligo-fructose. Both promote weight loss through appetite suppression. Inulin makes you feel full, so you keep your calorie intake at proper levels. It does not raise the sugar in your blood levels, so you do not increase your chances of diabetes. Oligo-fructose encourages microorganism balance in your intestines, which aids in proper digestion. Chicory root has also been found to be a low-carb substitute for sugar. It has a sweet taste without the risk of raising glucose levels in your blood.
8. Boosts Immunity
One of the facts that make chicory health benefits so significant is its multiple positive properties, making it a strong immunity booster. It has antibacterial, antifungal, antioxidants and prebiotics that assist in ridding your system of harmful byproducts. Chicory root has been known to boost immunity so you can ward off life-threatening diseases. Studies have shown it may also have anti-tumor properties, which may slow the growth of some cancers.
9. Decreases Risk of Diabetes
Chicory root contains adiponectin, which is a protein beneficial to prevent diabetes. The substance regulates and balances glucose levels in your blood system. It also works to break down fatty acids, leading to regular bowel movements. Regularity assists in the elimination of harmful byproducts left in your digestive system. Chicory root is considered a natural method for managing diabetes and a potential treatment option.
10. Provide relieves constipation
Chicory is an excellent source of dietary fiber which prevents fat from foods consumed from being absorbed by intestines which indirectly assists weight loss. Dietary fibers add bulk to stools that encourages expulsion and provide relief from constipation. Fresh chicory offers 13% to 23% of dietary fiber. Insulin, dietary fructans assist conditions such as diarrhea to non-insulin-dependent diabetes.
11. Probiotic activity
Chicory greens possess probiotic activity that helps to maintain digestive health. Chicory found in oligosaccharides upgrades fermentation in the digestive tract that contributes to healthy gut flora. It also maintains digestive health by functioning optimally. Additionally, the same compound helps to inhibit the formation of cancer in the colon.
12. Antibacterial activity
Chicory leaves encompass antibacterial properties effective to combat Micrococcus luteus, Staphylococcus aureus, Salmonella typhi bacteria, and Escherichia coli.
13. Anti-inflammatory activity
Apply the poultice prepared from crushed chicory leaves to skin to lower swelling. Plant preparations are used to promote bile production, promote appetite, and used as contraceptive protection.
9 Surprising Benefits of Chicory Roots
Health benefits of chicory include:
Aids in Digestion
One of the most common reasons for adding chicory to a diet is to improve various functions of the digestive system. Chicory contains inulin, which is a powerful prebiotic. Prebiotics are a classification of bacteria that confer benefits on the host, rather than diseases, which is what bacteria is commonly associated with. Inulin is used to combat a number of intestinal and digestive concerns, including acid reflux, indigestion, and heartburn because it actively reduces the acidity of the body’s systems.
Reduces Heart Diseases
Inulin is not only beneficial for the digestive system, it has also been shown to reduce the levels of “bad” LDL cholesterol in the body. This cholesterol is one of the main causes of atherosclerosis and high blood pressure because it blocks the flow of blood when it binds to arteries and veins.
Chicory is also packed with plant phenols, which have been widely studied as anti-thrombotic and anti-arrhythmic agents. They are considered antioxidants, and studies have shown that chicory-based coffee rather than a normal coffee can significantly improve the balance of blood and plasma in the body, which reduces the chance of cardiovascular diseases.
Cancer Prevention
Although research is still ongoing in terms of the exact mechanism of prevention, chicory extract has been linked to a reduction in tumor growth in various cancer studies. Early reports indicate that it is due to the fructans within chicory, which have anti-tumor qualities and antioxidant properties. The polyphenols and phytochemicals within chicory also have a positive effect on preventing cancers of various types.
Reduces Arthritis Pain
Chicory has traditionally been used as a treatment for arthritis, and studies have shown chicory to have anti-inflammatory properties, which is why it reduces the pain in conditions like osteoarthritis. In a 2010 study, 70% of the test subjects who received the chicory treatment reported a noticeable improvement in the pain associated with their osteoarthritic conditions. Chicory can also be used as a general anti-inflammatory agent for aches, muscle pains, and joint soreness for this same reason.
Promotes Weight Loss
Chicory is a good source of oligofructose, and inulin itself is a form of natural dietary fiber, which helps in the management of weight by promoting weight loss. Both of these aid in the regulation of ghrelin, an amino acid primarily associated with feelings of hunger and food-seeking behavior. By reducing the amount of the ghrelin, chicory can reduce the chances of overeating and promote satiety, or the feeling of fullness, thus helping in weight loss.
Treats Constipation
Once again, inulin’s role as a natural fiber comes as a major benefit to chicory eaters! The fiber helps bulk up bowel movements and promote peristaltic motions and secretion of gastric juices. Basically, this means that digestion as a whole is improved, and constipation too is greatly reduced. By maintaining a smooth and regulated digestive process, people can reduce the chances of a number of gastrointestinal conditions and diseases.
Boosts Immunity
There are many chicory root powder benefits that make it a powerful booster for your immune system. It displays clear antibacterial effects on a number of dangerous strains of bacteria, and we have already mentioned the benefits of the polyphenolic compounds in chicory in terms of an immune system boost. There are also phytochemicals in chicory that act as antioxidants, further sweeping out free radicals from the bloodstream. This reduces the chances of contracting a number of diseases or conditions, including heart diseases and cancer.
Reduces Anxiety
Chicory has sedative qualities that reduce anxiety and soothe the mind, thereby relieving stress.
Enjoy Chicory in your Chocolate!
Now, chicory root fiber is available even in chocolate. ChocoPerfection has 14g of chicory fiber in every 50g bar. Enjoy chicory root in chocolate, coffee, or whatever other preparation brings you all of these wonderful benefits!
9 health benefits of chicory extract
1. Reduces absorption of glucose in the intestines
The sugar glucose is absorbed in the small intestines. Research studies have shown that when glucose is consumed with chicory root extract, glucose absorption in the small intestine is reduced. The reduction in glucose absorption is attributed to the increased viscosity in the intestines from the chicory root extract.[3] Therefore, when taking in food that has glucose on a ketogenic diet, it may be beneficial to pair it with chicory root extract to reduce glucose absorption and therefore, an insulin response.
2. Increases beneficial bacteria and reduce pathogenic bacteria
The inulin in chicory root has been shown to stimulate the growth of beneficial bacteria in the large intestines called bifidobacteria.[4,5] In addition to many health benefits not discussed in this article, bifidobacteria acts as an antigenotoxic in the colon which helps reduce tumor growth there.[6] Chicory root has also been shown to suppress the growth of bacteria that may be pathogenic, such as Bacteroides/Prevotella and Clostridium histolyticum/C. lituseburense group.[5]
3. Decreases hemoglobin A1C
Hemoglobin A1C is a marker used to identify blood glucose concentrations over a 3-month period. Lower A1C levels indicate lower blood sugar over the past 3-month period. This may be especially important for those struggling to control high blood sugar levels, like type 2 diabetics.
4. Improves adiponectin levels
Adiponectin is a hormone that is secreted from adipose tissue and helps regulate glucose levels. It has been shown to improve insulin sensitivity possibly by increasing fat breakdown/utilization and suppressing glucose production in the liver.
5. Increases serum high-density lipoprotein (HDL) cholesterol
HDL cholesterol is considered “good” cholesterol because it picks up cholesterol circulating in your bloodstream and carries it back to the liver for possible removal.
6. Lowers serum low-density lipoprotein (LDL) cholesterol
LDL cholesterol is typically considered “bad” cholesterol because it may accumulate in the arteries and possibly turn into plaque. Plaque leads to clogged arteries and if too much builds up, complications may occur like stroke or heart attack.
7. Lowers serum apolipoprotein B/apolipoprotein A-1 ratio
The chicory root extract has been shown to significantly reduce apolipoprotein B (ApoB) which is the primary protein in LDL cholesterol. Apolipoprotein A-1 (ApoA1) is the primary protein in HDL cholesterol. The ratio of ApoB: ApoA1 is indicative of risk for coronary artery disease – the lower the ratio, the less risk.
8. Anti-inflammatory properties
The chicory root extract has been shown to reduce inflammation in inflamed human colon cells.
9. Anti-carcinogenic properties
The chicory root extract has been shown to reduce the risk for colon cancer. This reduced risk for cancer has been attributed to the increased growth of the beneficial bacteria, bifidobacteria, in the large intestine,
Culinary uses
- Leaves are added to salads.
- Young leaves are used as potherbs and cooked like spinach.
- Raw leaves are dressed with mayonnaise or vinaigrette.
- Add it to soups or serve as vegetables.
Selection and storage
- Select the greens having pale center surrounded by firm shiny crisp leaves which are curly and vivid green.
- Avoid tough, wilted, and discolored yellow leaves.
- Store the chicory greens in a plastic bag or wrap it in damp paper loosely.
Safety profile
- No side effects are known when used in moderate quantities.
- In pregnant women, it stimulates menstruation and possibly leads to a miscarriage.
- If you are pregnant there is a possibility that it can stimulate menstruation and possibly lead to a miscarriage.
- People allergic to marigolds, ragweed and daisies should avoid it.
- Too much intake of chicory could worsen gallstones so consult the doctor before adding it to the diet.
Chicory Side Effects
The main chicory root side effect is that too much inulin might lead to stomach cramping, flatulence, constipation, diarrhea and other digestive distress, per a December 2014 paper in the journal Comprehensive Reviews in Food Science and Safety. But most people can tolerate up to 20 grams per day.
In fact, research in the Journal of Clinical Gastroenterology in August 2017 showed that a daily dose of inulin derived from chicory promotes healthy gut bacterial growth and may improve gut function. Bonus: It’s well-tolerated by people with gastrointestinal complaints.
Every person is different, however, and you may experience side effects with a smaller dose. If you find you’re gassier than usual after adding chicory to your coffee, chicory may be the culprit.
Chicory Allergy
People who are allergic to birch pollens need to steer clear of chicory because it can trigger allergy symptoms. A November 2015 report in the Journal of Allergy notes that chicory is one of several fruits and vegetables with compounds similar to birch and can trigger issues in the oral cavities of sensitive people. This means you may experience issues such as swelling, tingling and pain in the throat and mouth after ingesting chicory.
If you do experience uncomfortable symptoms after taking chicory in your coffee and think you have a chicory root allergy, stop using it and see your doctor.
Pregnancy and Chicory
Keep in mind if you’re pregnant that the use of chicory during pregnancy has not been studied, so its safety has not been established, according to a November 2017 BMC Complementary and Alternative Medicine report. It’s safe to limit your coffee intake during pregnancy, but leave the chicory out. Pregnant people should have less than 200 milligrams per day or about one 12-ounce cup of coffee, per the American Pregnancy Association.
No research exists on how chicory affects breastfeeding people or babies, either. So, it’s best to skip it until you’re done with this stage of development.
Is Chicory in Coffee Good?
Everyone’s taste differs. Some people love the mellowing effect chicory has on their coffee, especially when it’s served with beignets. From a health perspective, adding chicory can certainly help you whittle down your caffeine intake. Plus, you may get health benefits such as more moderate blood sugar levels and better gut health.
All in all, the potential side effects of chicory don’t outweigh its benefits (provided you don’t have a birch allergy).
People who wish to forgo coffee altogether for health reasons will find a number of coffee substitutes made from the same ingredients formerly used to stretch coffee. Roasted cereal beverages are crystallized to use like instant coffee. Anything from barley and wheat to soybeans and chicory can be roasted and ground as a substitute for coffee.
Although these beverages do not exactly mimic the taste of coffee, they are similar enough to stand in as a hot beverage for someone avoiding coffee.
SPECIAL PRECAUTIONS & WARNINGS
- Pregnancy and breastfeeding: Taking chicory by mouth in large amounts is POSSIBLY UNSAFE during pregnancy. Chicory might start menstruation and cause a miscarriage. Not enough is known about the safety of using chicory during breastfeeding. Stay on the safe side and avoid use.
- Chicory allergy: If you are allergic to chicory, don’t take it by mouth or handle it.
- Allergy to ragweed and related plants: Chicory may cause an allergic reaction in people who are sensitive to the Asteraceae/Compositae family. Members of this family include ragweed, chrysanthemums, marigolds, daisies, and many others. If you have allergies, be sure to check with your healthcare provider before taking chicory.
- Gallstones: Chicory can stimulate the production of bile. This could be a problem for people with gallstones. Don’t use chicory without medical supervision if you have gallstones.
DOSING
The appropriate dose of chicory for use as treatment depends on several factors such as the user’s age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for chicory. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.
or
There is no recent published clinical evidence to guide dosage of chicory. Typical doses in traditional use are 3 to 5 g/day.Blumenthal 2000 Native inulin up to 10 g/day is well tolerated in healthy adults.Bonnema 2010
References
