Health Benefits of Radicchio

Radicchio, scientifically known as C. intybus L. group rubifolium, is a type of chicory (Cichorium intybus L.) popular in Northeastern Italy, central Europe, and North America. Along with other chicory species, radicchio traces its origins to the Mediterranean region but is cultivable in temperate and semi-arid regions across the globe.

Radicchio is a leafy vegetable characterized by its bitter taste and is appreciated for its attractive colors, texture, and nutritional quality. It’s often mistaken for red cabbage or red lettuce. It typically offers a more pronounced bitter flavor and denser, crisp texture compared to the softer, leafier texture of lettuce and the crunchier, waxier texture of cabbage.

Radicchio also comes in two color groups: red and variegated. Red radicchio has a red blade with a white central vein, while variegated radicchio has a yellow-greenish blade with green, red, and whitish spots or lines. Both types offer potential health advantages and nutritional richness.

Contains Antioxidant Compounds
Chicory contains beneficial plant compounds including phenolic compounds like hydroxycinnamic and hydroxybenzoic acids. The red-colored varieties also contain anthocyanins. These good-for-you plant compounds demonstrate antioxidant activity.

Antioxidants combat oxidative stress caused by free radicals, which form naturally in the body and from exposure to environmental factors like pollution and sunlight. This stress is associated with diseases such as cancer, cardiovascular issues, diabetes, eye diseases, and neurodegenerative disorders like Parkinson’s and Alzheimer’s. These diseases are usually attributed to chronic oxidative stress and it’s just one of the factors that can influence disease.

The beneficial plant compounds in radicchio and other chicory varieties show promise in combating oxidative stress. However, it’s essential to acknowledge the current limitations of research, primarily conducted in test tubes or animals. These studies look into its antioxidant properties, ability to reduce inflammation, fight microbes, protect the stomach, and potentially hinder tumor growth. Further research is needed to fully understand chicory’s therapeutic effects and to establish more firm conclusions.

High in Vitamin K
Leafy vegetables, including radicchio, are high in vitamin K, an important nutrient for proper blood clotting. One cup of shredded raw radicchio offers 102 micrograms of vitamin K, covering 85% of the recommended intake or daily value (DV) for this nutrient.

Vitamin K is essential for healthy bones, and research in human studies shows that low vitamin K intake and low vitamin K in the bloodstream is linked to an increased risk of bone fractures.

Additionally, vitamin K’s antioxidant and anti-inflammatory properties suggest that apart from reducing the risk of bone fractures, it may also help prevent age-related diseases such as neurodegenerative diseases, cardiovascular disease, cancer, and diabetes.

May Support Eye Health
Radicchio is a source of lutein and zeaxanthin, types of carotenoids (a pigment) also found in foods such as kale, Brussels sprouts, corn, and egg yolks.

Lutein and zeaxanthin are unique in that they’re the only carotenoids found in the retina. They play a vital role in promoting eye health and safeguarding against eye diseases such as age-related macular degeneration and cataracts.

A single cup of shredded raw radicchio provides a total of 3,530 micrograms (or 3.53 milligrams) of these beneficial compounds combined. A 100-gram (3.5 ounces) serving of shredded raw radicchio contains 8.83 milligrams (mg) of lutein and zeaxanthin. To put this into perspective, other food sources such as kale offer 39.55 milligrams, while Brussels sprouts provide 1.59 milligrams per 100-gram serving.

While there isn’t a set daily value for lutein and zeaxanthin, researchers suggest aiming for approximately 10 milligrams of lutein and 2 milligrams of zeaxanthin per day to support optimal eye health.

Nutritional Facts of Radicchio
One cup of shredded raw radicchio contains:

Calories: 9.2 calories
Protein: 0.572 grams (g)
Fat: 0.1 g
Carbohydrate: 1.79 g
Fiber: 0.36 g
In addition to its abundant vitamin K content, radicchio is a good source of copper, providing 0.136 milligrams (15% of the Daily Value) in a one-cup serving. Copper plays essential roles in our body, helping to produce energy, build connective tissues, and maintain healthy blood vessels. It’s also crucial for brain development, activating genes, and supporting the nervous and immune systems.

Radicchio also provides 0.904 milligrams of vitamin E, accounting for 6% of the Daily Value. Vitamin E acts as an antioxidant, shielding cells from damage caused by free radicals. Additionally, it supports the immune system and helps widen blood vessels to prevent clotting inside them.
Risks of Eating Radicchio
Radicchio is generally safe to consume. However, it is a type of chicory and rare cases of chicory allergy have been documented. Most of the cases involve adults coming into contact with chicory due to their occupation. Reported allergy reactions include rhinoconjunctivitis, asthma, anaphylactic reactions, and contact dermatitis.

People with allergies to the Asteraceae family (which includes lettuce), those with birch-pollen allergies, and individuals with atopic dermatitis are generally advised to exercise caution when consuming or coming into contact with inulin- (a type of fiber in chicory) and chicory-containing foods.

If you suspect you have a food allergy, it’s important to consult a healthcare provider for a proper diagnosis, especially if you’re unsure if you’re allergic to radicchio or any other type of food.

Tips for Consuming Radicchio
To make the most of radicchio in your diet, it’s a good idea to learn how to properly store it first. The Centers for Disease Control and Prevention (CDC) recommends storing leafy vegetables, as with many other produce, in a clean refrigerator at 40 degrees Fahrenheit or colder.

Storing leafy vegetables like radicchio in the crisper drawer can help maintain their freshness by providing a slightly higher humidity level, which can help prevent wilting and extend their shelf life. Whether you wash your produce before storage or just before eating, it’s important to ensure they are thoroughly dry before storing them.

The CDC recommends that leafy vegetables that have not been pre-washed should be washed thoroughly under running before eating, cutting, and cooking. Do not soak leafy vegetables, since soaking can transfer germs from one leaf to another.

Here are some easy ways to enjoy radicchio in a meal or snack:

Combine shredded radicchio with other salad greens, tomatoes, cucumbers, and your favorite dressing for a refreshing salad
Mix shredded radicchio with thinly sliced apples, toasted nuts, and a tangy vinaigrette for a crunchy slaw
Cut radicchio into wedges, brush with olive oil, sprinkle with salt and pepper, and grill until slightly charred for a delicious side dish
Use large radicchio leaves as a substitute for tortillas or wraps, filling them with your choice of protein, vegetables, and sauce for a low-carb option
Spread goat cheese on toasted baguette slices and top with thinly sliced radicchio drizzled with balsamic glaze for an appetizer
Add shredded radicchio to pizza, tacos, or soup
Stir-fry radicchio with your favorite vegetables, tofu, or meat in a savory sauce to complement rice, noodles, or quinoa
A Quick Review
Incorporating radicchio into your diet not only adds a delightful burst of color and flavor to your meals but also provides some potential health benefits. Its unique taste can balance sweet and savory flavors in a dish, while also offering antioxidants and essential nutrients such as vitamin K, copper, lutein, and zeaxanthin. Enjoy radicchio in various dishes, from soups and slaws to tacos and wraps.