10 scientific facts about the health benefits of chicory and possible harm

Chicory drink is prepared on the basis of the roots of the plant of the same name, which are first fried, and then crushed and poured with boiling water. It tastes like the usual coffee, but has a slightly bitter woody or nutty tint. It can be used as an alternative to coffee or mixed with it in order to obtain a special taste and aroma.

For the first time people began to use chicory in the early 19th century in France, when there was an acute shortage of coffee. The drink immediately caught the taste of the general public and was distributed all over the world.

Subsequently, scientists discovered many useful properties of chicory: from the prevention of constipation to the prevention of colon cancer. But dangerous contraindications have also been identified (for example, chicory should not be drunk by women during pregnancy).

Composition of chicory

The standard dose of the drink is prepared on the basis of 2 tablespoons of crushed chicory root (about 11 grams) and 1 cup of water (235 ml).

One root of ordinary chicory (60 grams) contains:

It also contains a large amount of vitamins, macro- and microelements:

It is equally important to note that chicory root is an important source of inulin (up to 11% by weight) – prebiotics , which normalizes the microflora of the digestive tract, promotes overall improvement Gut health and weight loss.

British scientists proved that regular addition of inulin to the diet (for 9 weeks) It helps to reduce the volume of fat deposits and inhibit the activity of fat metabolism in the liver.

Chicory, as already mentioned, is rich in vitamin B6 and manganese. These elements are extremely important for maintaining the health of the central nervous system. Japanese specialists discovered that manganese deficiency provokes the development of a wide range of neurological disorders (including Parkinson's disease). Vitamin B6, according to research data , regulates the work of the brain (restoration of destroyed DNA and RNA structures, synthesis of neurotransmitters).

10 useful properties

Chicory has a multifaceted effect on the human body: it increases appetite, improves the functioning of the digestive system, and has a pronounced antimicrobial effect.

We will describe 10 proven facts about the benefits of chicory, and then consider the possible harm to some groups of people.

1. Normalization of digestion

Chicory root is valuable and affordable source of fiber , which is like claim scientists, helps to restore the number of beneficial microorganisms in the intestine and Improves digestion .

Research demonstrate that the inulin contained in chicory contributes to an increase in the number of bifidobacteria. The increase in individual populations (for example, B. Adolescentis) reaches 438%. Similar results shown specialists from Belgium.

Maintaining the microbiocenosis of the digestive system improves motor activity, reduces the severity of chronic inflammation, and is a reliable method of preventing acute intestinal infections and various autoimmune pathologies (Crohn's disease, ulcerative colitis).

According to the data German scientists, the benefits of inulin also consists in improving the course of chronic constipation. Against the background of the reception, an increase in the frequency of stools, softening of fecal masses, and increased motor activity of the smooth muscles of the intestine were observed.

2. Reducing the risk of colon cancer

Malignant degeneration of colon cells has now reached a fundamentally significant level. Every year, 600 thousand new cases of the disease are registered in the world, and about 50 thousand in Russia. Every second patient dies within the first year after the disease is detected.

During the fermentation of inulin by noble microorganisms, a special substance is formed in the lumen of the large intestine – butyrate, which Protects intestinal cells from the effects of any damaging factors and thereby prevents the development of cancer.

Proven that inulin also reduces the production of key inflammatory factors that increase the risk of malignant proliferation (interleukins 2 and 10, tumor necrosis factor alpha). The addition of chicory to the diet for 2 years reduces the severity of precancerous changes.

3. Lowering blood sugar levels

Chinese Studies show that against the background of regular intake of chicory, there is an increase in the sensitivity of peripheral tissue cell receptors to insulin and, consequently, a decrease in the concentration of glucose in the blood.

British scientists claim that a positive effect is observed already 4 weeks after the start of chicory consumption. Against the background of treatment, normalization of lipid metabolism and a decrease in free fatty acids are also noted.

Important statistics is owned by Tabriz University of Medical Sciences (Iran). They claim that consuming 10 g of inulin every day reduces blood glucose levels by 8.5%, and the content of glycosylated hemoglobin (a marker of diabetes mellitus) by 10.5%.

Inulin increases the overall antioxidant capacity by almost 19%, which can improve the course of various complications of diabetes mellitus (diabetic angiopathy, retinopathy, etc.).

4. Prevention of osteoporosis

Osteoporosis of bones is a disease in which it decreases bone density , which leads to an increase in the frequency of fractures. The problem is especially relevant for people over 45 years of age, when there is a physiological decrease in bone mineral density.

American scientists proved that inulin increases the bioavailability of calcium. As a result, there is a better assimilation of this trace element, which is key in strengthening bones .

Employees of the Department of Biotechnology and Biochemistry (Mexico) revealed there is also an increase in the activity of magnesium absorption from the lumen of the digestive tube. Against the background of regular consumption of chicory, a decrease in the activity of bone mass loss was found.

5. Liver protection

Chicory root is rich in chicory organic acid and inulin, which protect hepatocytes from oxidative damage and improve the functional activity of the liver.

Proven that regular consumption of chicory reduces the concentration in the blood of markers of liver cell death (ALT and AST), as well as alkaline phosphatase (a companion of metabolic disorders of bile acids).

The drink can be used to prevent cirrhosis caused by any causes and fatty hepatosis.

6. Overall increase in life expectancy

Chicoric acid is also an antidiabetic agent. Recent scientific achievements show that the mechanism of aging and the development of diabetes mellitus is similar. Therefore, chicory can slow down the natural aging cycle of the human body.

Experiments on roundworms shown that the consumption of chicory acid increases life expectancy by almost 21%.

Similar results demonstrated studies on rats – close "relatives" of humans. From the age of 3 months, the animals were given chicory as an additive to their usual diet. After 2 years, it was noted that the mortality rate in females fell by 35.3%, in males – by 28.6%. All rats had lower body mass indices, Total cholesterol concentrations and atherogenic lipids (LDL and TAG).

7. Lack of caffeine

Chicory is a great alternative to coffee. The most important distinguishing feature is the complete absence of caffeine in the composition.

Consuming large amounts of coffee, especially if there are contraindications, fraught development a wide range of side effects , which include: sleep disorders, general restlessness and irritability, nausea, increased blood pressure and heart rate.

In order to reduce caffeine in your diet, it is recommended to either completely give up coffee , or partially dilute it with a chicory drink, gradually (over several weeks) replacing coffee with it.

About that, which is healthier: coffee or chicory , read in a separate article.

8. Improving the health of the cardiovascular system

Inulin reduces the concentration of total cholesterol in blood plasma, as well as its atherogenic fractions (TAG, LDL).

This property prevents the formation of atherosclerotic plaques on the walls of arterial vessels and a number of related serious diseases (coronary heart disease, myocardial infarction, chronic cerebral ischemia, stroke).

Chicory root is also rich in plant phenols, which have antioxidant activity, reduce platelet aggregation (a key factor in the formation of blood clots when the atherosclerotic plaque is torn off) and prevent the appearance of arrhythmias.

According to the data in the scientific community, chicory helps to maintain the rheological properties of blood and prevents the development of cardiovascular pathologies.

The plant is also possesses has a diuretic effect and can normalize the condition of patients suffering from chronic heart failure, cirrhosis of the liver, etc.

9. Weight loss

Chicory root is an important source of inulin for the human body. Many foreign studies demonstrate that inulin indirectly leads to a decrease in body weight, which is extremely important for people who are obese or overweight.

Specialists revealed that drinking the drink for 9 weeks reduces body weight by about 5%.

Employees of the Medical University of Warsaw (Poland) shown similar results. Scientists claim that the effect is associated with the normalization of intestinal microflora and the suppression of chronic inflammation. There was no effect on appetite and changes in the content of hunger hormones.

More details about taking chicory for weight loss see here.

10. Reducing joint pain

One of the foreign studies revealed that against the background of the systematic use of chicory, there is a decrease in the severity of pain due to arthritis or osteoarthritis by 20%.

The effect is based on a pronounced anti-inflammatory effect, similar to drugs such as Meloxicam or Indomethacin (nonsteroidal anti-inflammatory analgesics).

Contraindications and harms

Any product, even of plant origin, has a certain list of side effects and has contraindications. It is not recommended to use chicory in the following conditions:

1. Pregnancy. Chicory increases the tone of the muscles of the uterus and can lead to premature birth, detachment of the normally located placenta, increases the risk of bleeding.
2. Breastfeeding period. The active substances of the plant penetrate into breast milk. They are extremely toxic to the child's body.
3. Hypersensitivity to individual components of the plant. You should not drink the drink if you have allergic reactions. It is important to note that cases of cross-allergy have been reported: when plants of the Asteraceae and ambrosia family are intolerant, chicory is contraindicated.
4. Acute inflammatory diseases of the digestive system or exacerbations of chronic (gastritis, duodenitis, peptic ulcer of the stomach and duodenum). Individual components of the plant's composition irritate the mucous membrane and aggravate the course of pathologies.
5. Cholelithiasis. Chicory stimulates the secretion of bile into the lumen of the gallbladder, several times increases the risk of formation of bile stones. With a history of choledocholithiasis, it is better to abandon the product.
6. Age under 3 years.

How to take it?

The key raw material for any chicory-based products is the root of this plant. Depending on the method of industrial processing, several variants of the final product are distinguished:

1. Liquid chicory. is a concentrated extract from the roots of the plant. It is used as an aromatic additive for various sauces and confectionery products. In folk medicine, it is used to prevent diseases of the cardiovascular system and normalize sleep.
2. Ground. The manufacturing technology involves washing, drying and subsequent grinding of the root to a powdery state. To prepare the drink, pour 2 tablespoons of the resulting mixture with boiling water and let it stand for a few minutes. This option is a classic one.
3. Soluble or freeze-dried. The root of the plant is placed in drying plants, in which it "turns" into a granular powder under the influence of high temperatures. It differs in a smaller set of useful substances (they are destroyed during heat treatment), but it is easy to prepare. Before use, the powder should simply be filled with hot water (at least 70 degrees). It has the longest shelf life.

The recommended daily intake of chicory drink for adult men and women is 3-5 glasses per day. It is not recommended to add sugar and any sweet syrups. But it goes well with natural vegetable juices.

In addition, tea based on herbs and chicory flowers has become quite widespread in folk medicine. Coumarin glycosides, which are compounds with cardiotonic activity, were found in their composition.

Glycosides are rarely used to treat acute and chronic heart failure. They "make" the heart work more efficiently, but the consumption of oxygen and various nutrients increases. If the appointment is inadequate, they are able to harm the heart muscle . Therefore, it is better to abandon the independent use of tea.

How to choose in the store?

The most common industrial form of chicory is plain or granular powder. Before buying in the store, you should familiarize yourself with the following features:

1. Expiration date. The product cannot be stored for more than 18-24 months (even in vacuum packaging).
2. Composition. The only thing that should be indicated in the composition is the chicory root (in any form). The presence of dyes, preservatives, and flavor enhancers significantly reduces the benefits of the future drink.
3. Organoleptic properties. High-quality chicory has a brown (from light to dark shades, depending on the duration of roasting) color, has a pronounced aroma, does not contain moisture particles.
4. Taste. After cooking, the drink should be slightly bitter and resemble coffee. The presence of extraneous flavors signals a violation of the integrity of the packaging or inadequate cooking technology.

Conclusion

Thus, chicory has many medicinal properties. It improves the condition of the cardiovascular, digestive, nervous, musculoskeletal and endocrine systems of the body. Prevents malignant cell degeneration and increases overall life expectancy.

Before taking a plant-based drink, it is recommended to carefully study the range of contraindications and side effects in order to avoid the development of adverse effects. If necessary, consult a doctor.