Radicchio

Radicchio is a bright magenta chicory that looks light red cabbage got stylish - it has white ribs among its purple leaves and is smaller and lighter than a head of red cabbage.

Health Benefits:  Radicchio, like other chicory class vegetables, is very low in calories. 100 g fresh leaves provide just 23 calories. The bitter principle in the radicchio is lactucopicrin (intybin), a sesquiterpene lactone. Lactucopicrin is a potent anti-malarial agent and has a sedative and analgesic (painkiller) effect. Its leaves are an excellent source of phenolic flavonoid antioxidants such as zea-xanthin and lutein. 100 g leaves provide 8832 µg of these pigments. Zea-xanthin is a xanthophyll category of flavonoid carotenoid (yellow pigment) which concentrates mainly in the central retina in the eyes. Together with lutein, it helps protect eyes from age-related macular disease (ARMD) by filtering harmful ultra-violet rays. Fresh leaves contain moderate amounts of essential B-complex groups of vitamins such as folic acid, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism. Fresh radicchio is one of the excellent sources of vitamin K. 100 g provides about 255.2 µg or 212% of daily-recommended values. Vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Further, adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease. Further, it is an also good source of minerals like manganese, copper, iron, zinc, and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

How to Select:  A head of radicchio is heavier than a similar sized head of lettuce, but much lighter than cabbage. The exterior leaves should look fresh and undamaged. The cut end can be slightly browning, but not dark and certainly not icky looking in any way.

How to Store:  Keep radicchio loosely wrapped in plastic in the vegetable drawer of a fridge for up to a week.

How to Use:  Radicchio is great raw in salads, either on its own or mixed with greens.