Escarole lettuce is a species of the plant family of chicory greens that have broad leaves, green leaves, and bunched foliage like roses. Escarole has a slightly bitter taste and is cool. The escarole lettuce is especially popular in Italian cuisine.
1. The nutritional value of escarole lettuce
Escarole lettuce contains many nutrients and very few calories. For every 2 cups (85 grams) of raw escarole lettuce provides:
Carbs: 3 grams
Protein: 1 gram
Fat: 0 grams
Fiber: 3 grams
+ Iron: 4% of the daily nutritional value
Vitamin A: 58% of the daily value
Vitamin K: 164% of the daily value
Vitamin C: 10% of the daily value
Vitamin B9: 30% of the daily value
Zinc: 6% of the daily nutritional value
+ Copper: 9% of daily nutritional value
With very few calories and no fat, escarole lettuce contains lots of micronutrients and fiber. Just 2 raw cups (85 grams) provide 12% of the daily nutritional value of fiber.
With 9% of the nutritional value, the copper in escarole lettuce helps to support bones, connective tissue and proper red blood cell formation. While Vitamin D helps to ensure proper metabolism and the creation of red and white blood cells.
Both of these minerals are particularly important for fetal development and are therefore important for women who are pregnant or planning to become pregnant.
2. What are the health benefits of escarole salad?
2.1 Improve gut health
Escarole lettuce provides mainly insoluble fiber. It contains 12% of your daily fiber needs per 2 cups (85 grams). The escarole lettuce can help keep you free from constipation and hemorrhoids.
2.2 Healthy eyes
Escarole lettuce is rich in vitamin A, providing 54% of the nutritional value in just 2 cups (85 grams). This vitamin is very beneficial for the eyes, as it is an important component of rhodopsin, a pigment in the retina that helps you distinguish between light and darkness.
2.3 Can reduce inflammation
Studies show kaempferol, an antioxidant in escarole lettuce. May protect your cells against chronic inflammation.
However, these studies are limited to mice and test tubes. A human study is needed to fully understand the effects of kaempferol on human health.
2.4 Helps keep bones and heart healthy
Vitamin K is important for normal blood clotting, as well as regulating calcium levels in your heart and bones. Green leafy vegetables like escarole lettuce provide a nutrient called vitamin K1.
A 2-year study of 440 postmenopausal women found that supplementing with 5 mg of vitamin K1 per day reduced the risk of fractures by 50%, compared with the placebo group.
A 3-year study of 181 menopausal women found that combining vitamin K1 with vitamin D significantly slowed hardening of the arteries associated with heart disease.
3. How to cook and eat escarole lettuce
Escarole is a vegetable that is easy to combine with dishes, but is especially used in salads. The outer leaves of escarole lettuce have a bitter and chewy taste, while its yellow inner leaves are sweeter and softer.
An acid like lemon juice or vinegar can reduce the bitterness of escarole lettuce.
4. Some notes to know about escarole lettuce
For those taking blood thinners, pay attention to the amount of escarole lettuce in the body. That’s because blood thinners such as warfarin can interact with vitamin K. This rapid transformation of this vitamin may counteract the effects of blood thinners. Putting you at risk for serious side effects, like blood clots, that can lead to stroke and heart attack.
Additionally, eating escarole lettuce on a regular basis may increase kidney stones in people with kidney problems. The high oxalate content in escarole lettuce – a plant compound that helps remove excess calcium – is filtered through the kidneys and can affect the kidneys.