What are the health benefits of Radicchio? Radicchio is low in calories, high in zinc, copper and Vitamin K. The nutritional health benefits of 2 cups of Radicchio are the following:
• Calories- 20
• Protein -1.2 grams
• Fat- 0 grams
• Carbs- 4 grams
• Fiber- 1 gram
• Iron- 3% of the Daily Value
• Zinc- 5% of the Daily Value
• Copper- 30% of the Daily Value
• Phosphorus- 3% of the Daily Value
• Potassium-5% of the Daily Value
• Vitamin K- 170% of the Daily Value
• Vitamin C- 7% of the Daily Value
• Vitamin B6- 3% of the Daily Value
Radicchio has pigmented antioxidants called anthocyanins which can help reduce the risk of chronic health diseases. It will protect your cells in your body from free radical damage. That is why there are tremendous health benefits to eating radicchio along with the many vitamins and minerals it contains.
Some of the plant compounds in Radicchio are chicory root. A study that was done on 47 healthy adults showed that consuming 1.25 cups of chicory root extract beverage daily for a month showed a reduction in systolic blood pressure reading.
Another group showed drinking 1.25 cups of chicory root extract beverage daily for one month reduced their A1C blood sugar levels. Another study showed that consuming chicory root extract improved bowel regularity and digestive health.
Another health benefit of Radicchio is it is high in Vitamin K, and this is great for improving bone density. Radicchio is a leafy vegetable that has similarities to red cabbage. And if you eat enough of it with each meal it can be a great appetite suppressant which would help with weight loss.
The Bottom Line is Radicchio has weight loss benefits because the fiber in it will help suppress your appetite. The antioxidants in the plant compounds of Radicchio can help with fighting off free radicals in the body. And the result of this is reducing the risk of chronic health diseases.
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References
1) USDA- https://fdc.nal.usda.gov/food-details/168564/nutrients
2) Street RA, Sidana J, Prinsloo G. Cichorium intybus: Traditional Uses, Phytochemistry, Pharmacology, and Toxicology. Evid Based Complement Alternat Med. 2013;2013:579319. doi: 10.1155/2013/579319. Epub 2013 Nov 26. PMID: 24379887; PMCID: PMC3860133.
3) Wilson DW, Nash P, Buttar HS, Griffiths K, Singh R, De Meester F, Horiuchi R, Takahashi T. The Role of Food Antioxidants, Benefits of Functional Foods, and Influence of Feeding Habits on the Health of the Older Person: An Overview. Antioxidants (Basel). 2017 Oct 28;6(4):81. doi: 10.3390/antiox6040081. PMID: 29143759; PMCID: PMC5745491.
4) D’evoli L, Morroni F, Lombardi-Boccia G, Lucarini M, Hrelia P, Cantelli-Forti G, Tarozzi A. Red chicory (Cichorium intybus L. cultivar) as a potential source of antioxidant anthocyanins for intestinal health. Oxid Med Cell Longev. 2013;2013:704310. doi: 10.1155/2013/704310. Epub 2013 Aug 27. PMID: 24069504; PMCID: PMC3771420.
5) Saggu S, Sakeran MI, Zidan N, Tousson E, Mohan A, Rehman H. Ameliorating effect of chicory (Chichorium intybus L.) fruit extract against 4-tert-octylphenol induced liver injury and oxidative stress in male rats. Food Chem Toxicol. 2014 Oct;72:138-46. doi: 10.1016/j.fct.2014.06.029. Epub 2014 Jul 7. PMID: 25010453.
6) Nishimura M, Ohkawara T, Kanayama T, Kitagawa K, Nishimura H, Nishihira J. Effects of the extract from roasted chicory (Cichorium intybus L.) root containing inulin-type fructans on blood glucose, lipid metabolism, and fecal properties. J Tradit Complement Med. 2015 Jan 20;5(3):161-7. doi: 10.1016/j.jtcme.2014.11.016. PMID: 26151029; PMCID: PMC4488567.
7) Adams J, Pepping J. Vitamin K in the treatment and prevention of osteoporosis and arterial calcification. Am J Health Syst Pharm. 2005 Aug 1;62(15):1574-81. doi: 10.2146/ajhp040357. PMID: 16030366.
8) Nishimura M, Ohkawara T, Kanayama T, Kitagawa K, Nishimura H, Nishihira J. Effects of the extract from roasted chicory (Cichorium intybus L.) root containing inulin-type fructans on blood glucose, lipid metabolism, and fecal properties. J Tradit Complement Med. 2015 Jan 20;5(3):161-7. doi: 10.1016/j.jtcme.2014.11.016. PMID: 26151029; PMCID: PMC4488567.
