Learn the Nutritional Value of Chives – Nutrition Facts and Health Benefits

Looking for the ingredient that adds sweet, garlicky and onion taste to your dish? Your answer would very likely be chives. A chive is now found to be grown in home gardens throughout the globe and is easily available in every grocery store.

People normally get confused between chives, green onions, and even scallions. Chives stalks are paper-thin, hollow and one foot taller having circumference similar to a pencil’s lead. In mid-June, they grow like a beautiful lavender blossom whose scope and unopened and immature flower buds are chopped down and used for garnishing, sprinkling, and grilling with the dishes to give a pleasant subtle taste of onion and garlic.

What is a chive good for other than that? Let’s have a look at the health benefits and nutritional values of chives.

Nutrition Facts

The list below shows the nutritional values of chives per 100g:

  • Energy: 30 kcal
  • Calories: 30
  • Cholesterol: 0 g
  • Fat: 0.73 g
  • Sodium: 3 mg
  • Protein: 3 g
  • Total Carbohydrates: 4 g
    • Sugar 1.85 g
    • Dietary fiber: 2.5 g

Vitamin(s):

  • Vitamin A: 27 %
  • Vitamin C: 70 %
  • Vitamin K: 203%
  • Vitamin E: 1%
  • Folate: 26%
  • Thiamine: 0.078 mg (7%)
  • Riboflavin: 0.115 mg (10%)
  • Niacin: 0,647 mg (4%)
  • Vitamin : 0.138 mg (11%)

Mineral(s):

  • Calcium: 92 mg
  • Iron: 1.6 mg
  • Magnesium: 42 mg
  • Phosphorous: 58 mg
  • Potassium: 296 mg
  • Zinc: 0.56 mg

Health Benefits of Chives

Benefits of Chives

Fewer calories?

Yes, Chives are very low in calories. 100g of fresh chives can provide just 30 calories. Also, they also contain flavonoid anti-oxidants, plant fibers, minerals, vitamins that have proven to provide tremendous health benefits.

Vitamin K

One spoon of Chives twice a day provides around 16% contents of Vitamin K that is required for forming, binding the calcium ion and strengthening the bones and a factor that limits neuronal damages. It is also used for curing of Alzheimer. Why have pills when you can have it from your food? 100 g of fresh greens leaves can provide 212.7 µg or about 177% of daily recommended intake of this vitamin.

Vitamin A

Chives are also considered to be an extraordinary source of vitamin A. One can get around 145 % of Vitamin A from 100 grams of Chives which is more than that present in carrots or any other sources. Green leaves contain other flavonoid-phenolic antioxidants such as carotenes, xanthophyll, and zeaxanthin. Altogether these compounds can protect one from lung and oral cancers.

High Fiber Content

Chives are found to have high fiber content. It is that fiber that imitate as a folate. 100g leaves provide 105 µg or 26% of DRI of folates. Folic acids are essential for cellular division along with DNA synthesis. The nutritional value of chives helps in prevention of NTD’s in newborn. Also, the high fiber helps to clean colon which in turn shortens the time foods spend there, thus lowering the risk of colon cancer.

Folate can even help one with depression by preventing an excess of homocysteine from forming in one’s body, which prevents blood and other nutrients from reaching the brain.

Minerals!

Chives are said to possess high mineral constituents such as iron, copper, magnesium, manganese and potassium. They also contain B-complex vitamins. The leaf contains several essential vitamins such as pyridoxine, pantothenic acids, niacin, riboflavin, and thiamin in healthy amounts. This mixture of chemicals in the leaves with others helps in digestion and indigestion, and in the prevention of bad breath. Proper intake of chives can even lower one’s high blood pressure.

Thiosulfonates

Thiosulfonates, for an example diallyl and allyl propyl disulfides, have enzymes. These enzymes get converted to allicin when Chive’s leaves get crushed or cut. Research has shown that allicin can reduce production of cholesterol by hindering with HMG-CoA reductase. It is an enzyme that is responsible for cholesterol production in liver sinusoids, clot-removal action in blood vessels, blocking clotting of platelets, even decreasing blood pressure. Allicin releases vasodilator compound and nitric oxide that decreases blood vessel stiffness and thus reducing one’s blood pressure.

Quercetin

Chive consists of an organic compound called ‘quercetin’ which is responsible for reducing plaque in the tubes carrying blood from the heart to all the body parts called ‘arteries’ and level of cholesterol in one’s body. Also, it is effectively proven to lower the risks of strokes and heart diseases and attacks and to prevent atherosclerosis.

Antimicrobial Agent!

Chives are said to be useful as an antimicrobial agent against pathogenic bacteria and viruses producing due to food contamination. Chive extract can also be used for controlling salmonella, a type of food poisoning thus eliminating a varied range of bacteria. To be specific, chives can increase one’s intake capacity or stomach capacity, thus ensuring that all necessary nutrients from the food are absorbed. Proper consumption of chives can also inhibit the effect of cancers like stomach and esophageal cancer.

High Dietary Fibers

Chives contain more plant-derives dietary fibers than onions, shallots, scallions, shallots, leeks and many other allium members. An intake of 100g of fresh chive leaves can provide 2.5g or 7 percent of daily recommended level of fiber required by the body.

Better Vision

Chives include of carotenes mainly xanthophyll and zeaxanthin, which are liable for decreasing oxidative stress in your ocular system. This pushes the possibilities of cataract. They also prevent macular degeneration that keeps one’s eye healthy even in old age.

Immune Boosters

Chives contain a good amount of vitamin C which is proven effective to boost the immune system by increasing the production of white blood cells and stimulating the generation of collagen that is an important component in the creation of new cells, tissues, muscles and blood vessels.

Good Sleep

Chives leaves also contain choline which is an important nutrient that helps once with good sleep, easy movement of muscles, and gaining knowledge. It helps in reduction of chronic inflammation, in the engrossment of fat, transmitting nerve impulses and maintaining construction of a cellular membrane.

Other Advantages

Chives have antimicrobial, antiviral, antibiotic, antifungal, and anti-inflammatory, properties. Thus once should consume an adequate level of chives in daily routine. Like other family members of allium, chives possess a high amount of antioxidants.

Other Benefits of Chives

Chives have mild diuretic properties that along with antioxidants and anti-bacterial qualities detoxify the body. Chives encourage urination, which helps to eliminate excess toxins, fat, water and salts thus keeping organs running efficiently and clearing out any hazardous substances through the urinary tract that could have damaged the entire system.

Warning! Chives are found not to be allergenic, but few negative reports do exist. Thus one should not consume chives beyond a limit, along with highly concentrated organic compound as it causes indigestion. If you are allergic to green onions, scallions or members of Allium genus, you should consult your doctor before consuming chives in your daily diet. Also, prevent using chives as medication in case you are pregnant or breastfeeding.

Conclusion

Tens of advantages outweigh a small disadvantage! Cook, garnish or grill them daily with your food as advised by your nutritionist because chives are not only considered as a substitute onion and garlic but also as a healing herb. A blend of chives with your dish can add a flavor to your dish without an addition of calories, fat or sodium.

In a nutshell, chives must be consumed daily in an adequate amount. It would prove beneficial as it will keep you away from diseases and would help you towards maintaining a healthy life. I hope that this post has helped you gain all the facts and advantages about Chives. If you have any question, then you can comment it below. We would be more than happy to help you. Thank you!

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