Menu Nutrition And You.com home page Blog Contact

Chicory root

Chicory root is the taproot of chicory plant (endive). It found widespread use as the coffee substitute beginning in the 17th century. The demand for root chicory rose to all-time high during the Second World War when the coffee beans supply mismatch was apparent due to increased demand by many European countries.

Scientific name: Cichorium intybus var. Sativum.

cichorium intybus var. Sativum
Chicory plant. Note for attractive blue flowers.

Chicory is a cool season perennial herb but cultivated as biennial for its taproots. It is best grown in deep, well-drained fertile soils to encourage deep rooting when forced for the roots. It bears distinctive light-blue flowers that attract insects like bumblebees.

Chicory plant features dandelion-like toothed leaves, and bears relatively large, brown, fleshy, dandelions-like taproot with a milky sap. During harvest, the entire plant along with its taproot dug using machines and sometimes pulled (uprooting) in smaller plants as in carrots. The root measures about 5 cm in diameter at the crown end and 15-20 cm in length which tapers as in other taproots, and weigh 50-100 g.

12 Unique Health benefits of chicory root

  1. Root chicory is low in calories; 100 g of raw taproot carries 72 calories. There is no cholesterol and carries just traces of saturated fats in the root. Nonetheless, it contains several health benefiting plant-derived compounds, minerals and vitamins.

  2. Chicory root does not contain caffeine. It is added to regular coffee grounds to reduce the total amount of caffeine in coffee drinks. Regular consumption of chicory infusion itself offers more benefits than the regualr coffee.

  3. It contains a number of medicinally important phyto-chemicals such as inulin, sesquiterpene lactones, alkaloids, polyphenol pigments, plant sterols, saponins and tannins. Consumption of pure chicory infusion works as aperient (relieve constipation) and depurative (purifying and detoxifying effects).

  4. Chicory is the natural source soluble dietary fibers like inulin. Inulin and other fructuns in chicory root have prebiotic properties which encourage the growth of beneficial micro-flora inside the gut and inhibition of harmful bacteria.

  5. Dietary fibers and inulin in root chicory reduce the absorption of LDL-lipoproteins and cholesterol from the food. It, thereby reduces the risk of high cholesterol levels in the blood.

  6. Inulin and other soluble fibers (fructans) enhance the absorption of minerals (zinc, calcium, and iron), and vitamins from diet.

  7. Root chicory, like lettuce, is one of the richest sources of sesquiterpene lactones, Sesquiterpene lactones confer the bitter flavor taste to foods such as chicory. These compounds have been found to have anti-tumor, and anti-inflammotory properties.

  8. Consumption of chicory tea often recommeneded in traditional medicines to stimulate bile secretion and improve digestion.

  9. Sesquiterpene lactone bitter substances like lactucopicrin (Intybin) has a sedative and tonic effect on the central nervous system. It thus, relaxes instead of stimulating effects of caffiene.

  10. Soluble dietary fibers cut down sugar absorption in the gut and help reduce blood sugar levels in diabetes. It also reduces colonic cancer risk by decreasing the content of toxic metabolites like ammonia in humans.

  11. Further, the root infusion contains modest amounts of minerals like iron (10%), manganese, phosphorus, etc, and vitamins like pyridoxine (vitamin B-6).

  12. The root extract has anti-parasitic (anthelmintic) properties. Chicory plant/root forage employed as cattle feed to eradicate worm infestation.

See the table below for in depth analysis of nutrients:

Chicory root (Cichorium intybus var. Sativum.),
Nutrition value per 100 g.

(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 72 Kcal 3.5%
Carbohydrates 17.51 g 14%
Protein 1.40 g 3%
Total Fat 0.20 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 1.5 g 4%
Vitamins
Folates 23 µg 6%
Niacin 0.400 mg 2.5%
Pyridoxine 0.241 mg 18%
Riboflavin 0.030 mg 2%
Thiamin 0.040 mg 3%
Vitamin A 6 IU 0%
Vitamin C 5 mg 8%
Electrolytes
Sodium 50 mg 3%
Potassium 290 mg 6%
Minerals
Calcium 36 mg 3.5%
Iron 0.80 mg 10%
Magnesium 22 mg 5.5%
Manganese 0.233 mg 10%
Phosphorus 61 mg 9%
Selenium 0.7 µg 1%
Zinc 0.33 mg 3%

Selection

Some home gardeners grow fresh roots and preserve them for instant brewing. In the supermarkets, however, fresh chicory root is not sold readily, instaed, its processed forms such as ground powder, granules, flakes, extract solution, etc can be found easily. Choose fresh product and check for the authenticity.

Dried roots keep well for several months. Store fresh powder/flakes/cubes in airtight containers away from the direct sunlight. Use it as early as possible to avoid loss of flavor and essential oils.


Preparation and serving methods

chicory-milk coffee
Chicory coffee
Photo courtesy: Alvin Wong.

If you grow chicory in your backyard, gather the roots, and seeds. Wash in cold water; scrubbing is not necessary. Trim the ends and cut into cubes, or scrape into thin slices (flakes). Dry slowly in the sun. The products can be roasted as and when required just before brewing into tea or adding to coffee as a blend. Infusion gives coffee a bitter taste and dark color.

Here are some serving tips:

  • Roasted and ground, chicory root and seeds chiefly employed as a mix to coffee powder to brew coffee.

  • Chicory root tea is a caffeine-free healthy drink. It is safe and has milder effect on the nervous system. Unlike coffee, it does not stimulate heart and cause palpitations.

  • It can be blended with dandelion root in an herbal extraction for healthy skin and antioxidant benefits.

  • The root can be added to flavor soft drinks and steeped and added milk as a flavorful drink, chicory latte.


Safety profile

Chicory root, if used alone, is a caffeine-free food item which can be consumed by children as well as adults alike as a healthy herbal drink. It can also be added to regular coffee powder to reduce the total amount of caffeine in coffee.

The chicory plant and its parts may cause hypersensitivity reactions manifesting as itching, allergic contact dermatitis, redness in eyes, etc, when handled by some sensitive individuals. Its excessive use can lead to digestive problems due to high inulin composition. (Medical disclaimer).


<<-Read- Chicory greens nutition facts and Health beenfits.

<<-Back to Herbs from Chicory root. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits.

<<-Back to Home page.


Further reading:

  1. Sesquiterpenoids Lactones: Benefits to Plants and People.

  2. USDA National Nutrient data base.

  3. Current Advances in Genomics and Breeding of Leaf Chicory. pdf.




≺ Prev Next ≻