Radicchio, native to Italy, is a cultivated leaf plant of chicory. It is sometimes mistaken as red cabbage because of its similar appearance but has considerably different nutritional values. It is well known for its bitter taste which makes it a welcomed ingredient for fresh salads. Another great characteristic of radicchio is that the amount of calorie in a serving of one cup is only 9 calories, thus making it desirable for people who want to lose or maintain weight. Although it is a very nutritious food with a number of proven health benefits, it is priced a bit higher.
Because of radicchio’s numerous health benefits, it has been used for curing various diseases and deficiency since ancient times. Egyptians, who bred it from its wilder ancestors (chicory) used it for purifying blood and curing insomnia. Monks in the middle ages, being vegetarians included it in their diet because of its abundance in nutrients. However, now new varieties of radicchio have been developed and the advancement in science has helped us in knowing more of its health benefits. It is used in many recipes because of its bitter taste and is nearly available all over the world now.
Radicchio can be found in a number of varieties based upon its appearances:
- Treviso- It further comes into two varieties:
Precoce- having fleshy red leaves and white ribs, and
Travido- having more noticeable ribs and widened leaves.
- Castelfranco– It has the usual head of lettuce with deep red stripes. It is basically a cross between radicchio and round-headed endive.
- Chioggia-It is the most commonly grown variety of radicchio in Europe. Having dark red leaves and a round shape, it resembles cabbage.
Select compact, fresh and bright red heads. Avoid cracks, bruises and spots on the leaves.
Store it in a refrigerator, at a temperature below 8 degree Celsius for up to 2-3 weeks.
Nutritional values per 100gm of radicchio:
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||0.25 g||1%|
|Dietary Fiber||0.9 g||2%|
|Pantothenic acid||0.269 mg||5%|
|Vitamin A||27 IU||1%|
|Vitamin C||8 mg||13%|
|Vitamin E||2.26 mg||15%|
|Vitamin K||255.2 µg||212%|
- Radicchio contains antioxidants which are known for fighting against the growth of cancer cells, especially the common liver cancer cell known as Hep-G2. Also, the vitamin K content in it is known to prevent colon, prostate, nasal, stomach and oral cancers.
- Lutein and zeaxanthin are the anti-oxidants present in radicchio which helps in maintaining eye health.
- Vitamin K in radicchio helps in preventing the calcification of arteries, maintains healthy blood pressure and reduces inflammation of cells lining blood vessels, thus reducing heart diseases.
- Vitamin K in radicchio supports the bone health in two ways, firstly it helps in increasing bone mineral density, thus preventing the risk of osteoporosis. Secondly, it helps in absorption of calcium which is very vital for bone health.
- As radicchio is high in fibre, it gives a feeling of fullness when consumed, thus reducing the total food consumption or calorie intake. Therefore, it helps in reducing weight.
- Vitamin C content helps in boosting the immune system. It also helps in maintaining stomach health and builds collagen.
Radicchio can initiate the production of bile, which can be problematic for people with gallstones.
- Sauteed Radicchio with Honey and Balsamic Vinegar: https://www.marthastewart.com/331779/sauteed-radicchio-with-honey-and-balsami
- Roasted Balsamic Radicchio: https://www.epicurious.com/recipes/food/views/roasted-balsamic-radicchio-232102
3. Radicchio, Goat Cheese, and Hazelnut Salad: https://www.marthastewart.com/312737/radicchio-goat-cheese-and-hazelnut-salad
4. Radicchio and Endive Side Dish: https://www.marthastewart.com/354131/radicchio-and-endive-side-dish
5. Roasted Radicchio: https://www.marthastewart.com/346023/roasted-radicchio