Chives: The Surprising Super Food

Chives: the surprising super food! 

In the past four years of shifting our lives from urban living and grocery stores to raising much of our own food, I've begun really looking into the nutritional and medicinal value of various foods. We don't buy spices often anymore, since I'm growing and drying much of our own. But my husband did recently buy a bottle of chives, so currently, they're being sprinkled in and on every meal. So now's a good time to read up on the health benefits of chives.

They are low-calorie and nutrient dense, particularly high in Vitamins K and C, and antioxidant sulfur compounds that are good for the heart, immune system, detoxification and potentially fight cancer. A mere one to two tablespoons of fresh chives daily provides meaningful amounts of the vitamins K and C and the necessary sulfur compounds. 

Nutrients in Chives:

Other vitamins and minerals include:

• Protein 
• Carbohydrates
• Fiber
• Vitamin A from carotenoids
• Folate (B9)
• Calcium
• Iron
• Potassium
• Manganese
• and trace amounts of Vitamin B6, magnesium, zinc, and copper.

Traditional Folk Uses of Chives Include Use As:

• a mild diuretic to reduce water retention
• an expectorant for colds and respiratory congestion
• an appetite stimulant
• a poultice to help wounds heal

Proven Health Benefits:

• 
  Antioxidant, anti-inflammatory
• As one of the best sources of Vitamin K1, chives are good for blood clotting and bone mineralization. It may therefore help with bone density and reduce the risk of fracture.
• Vitamin C and sulfur are good for immune cells and contain mild antibacterial and antiviral properties.
• The allicin and other sulfur compounds in chives relax blood vessels and inhibit platelet aggregation. Chives help lower blood pressure, reduce the risk of heart disease, and reduces bad cholesterol.
• Chives contain ka-empferol and other flavonoids that reduce chronic inflammation. There is evidence that the sulfur compounds support phase II liver detoxification enzymes.
• The lutein and zeaxanthin in chives are good for the eyes. They help filter blue light and lower the risk of age-related macular degeneration.
• Chives contain prebiotic fiber which helps the good gut bacteria, making it good for a digestive stimulant and as an anti-parasitic.

Best Use and Warnings:

Ideally, eat chives raw or add them only at the very end of cooking in order to preserve the vitamin C and sulfur compounds. Freeze-drying chives will retain most of the nutrients.

Before consuming gargantuan amounts of chives for health benefits, be aware that their high vitamin K can interfere with warfarin (Coumadin). 

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