Artichokes are one of many green vegetables, but are they good for you? Whether you use artichoke hearts or artichoke extract, there are a few benefits to consuming artichokes.
Artichoke nutrition contains fiber, vitamins and antioxidants, which can help support your cardiovascular system and immune system. Here you can read more about the benefits and risks of artichoke and how to incorporate it into meals.
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One medium artichoke contains almost seven grams (g) of fiber. This amount of fiber corresponds to approximately one third of the average daily value.
Consuming the recommended daily amount of fiber helps control weight and promotes regular bowel movements. Fiber also plays a key role in regulating blood sugar and insulin levels, which is especially important for people with diabetes. It also nourishes gut bacteria, positively boosting your immunity and mood and reducing inflammation.
One medium artichoke provides almost 20% of the average daily values of folic acid and vitamin K and about 10% of the recommended daily values of vitamin C, magnesium, manganese and potassium. They are useful because:
- Folic acid helps make DNA and aids in cell division.
- Vitamin KThis helps the blood to clot properly, but also promotes bone formation.
- Vitamin Can anti-aging antioxidant that helps you boost immunity and produce collagen.
- Magnesium is good for your muscles, nerves, blood sugar levels and blood pressure.
- Manganese produces collagen and supports bone health.
- Potassium supports heart function, promotes muscle contractions and regulates blood pressure.
Artichokes also provide your body with a significant amount of antioxidants, which protect cells from premature aging and dysfunction. They also limit possible cell damage and support recovery after exercise.
There is some evidence that artichokes may be beneficial for high blood pressure, also known as hypertension. Researchers found that in people with high blood pressure, consuming artichokes for twelve weeks significantly lowered their blood pressure.
High blood pressure increases the risk of heart attack and stroke. These are two of the leading causes of death in the US
Non-alcoholic fatty liver disease (NAFLD) is the most common chronic liver disease in the US. Eating healthy, managing your weight, and staying active can help prevent NAFLD. Artichoke leaf extract – a concentrated amount of substances found in artichokes and usually available in powder or tablet form – may also play a role.
In one study, researchers conducted a study that included 100 people with NAFLD. The participants were randomly assigned to take 600 milligrams (mg) of artichoke leaf extract or a placebo daily for two months. Compared to the people who received placebos, those who received the artichoke leaf extract experienced:
- Improvements in liver size and blood markers
- Total cholesterol and LDL cholesterol – commonly known as ‘bad’ cholesterol – reduction
- Reduction in triglyceride levels
Consult a doctor before using a supplement such as artichoke leaf extract. Supplements can have different effects depending on dosage, frequency, and drug interactions.
Prebiotics nourish beneficial gut bacteria that promote digestion, immunity and mood. The green artichokes you encounter in the supermarket are world artichokes. Another type of artichoke, completely unrelated to the usual green plant, is the Jerusalem artichoke.
Jerusalem artichokes are a great source of inulin and provide prebiotics. Unlike Jerusalem artichokes, Jerusalem artichokes do not have green skin and tooth-like leaves. They look nothing like artichokes. They are related to sunflowers, also known as sunchokes. You can eat raw or cooked tubers, which look like a cross between white potatoes and ginger root.
A medium artichoke contains the following:
- Calories: 63.6
- Fat: <1 gram (g)
- Sodium: 72 milligrams (mg)
- Carbohydrates: 14.4g
- Fiber: 6.84g
- Added sugars: 0g
- Egg white: 3.47g
Keep in mind that artichokes contain a lot of FODMAPs. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, all types of sugars. These foods can cause digestive problems, including bloating in people with irritable bowel syndrome (IBS).
Although rare, artichokes can cause allergic reactions. For example, researchers have indicated that skin-based allergic reactions occur after handling artichokes.
When purchasing artichokes, look for ones that feel heavy and have firm, tightly packed leaves. A sign of freshness is that the leaves make a small squeaking sound when you rub them.
To begin preparation, place a washed artichoke on its side on a cutting board and cut off the top inch and a half. Cut off the stem and place the peeled artichoke in a bowl. Sprinkle with freshly squeezed lemon to prevent browning.
From there you can decide how you want to cook the vegetable. Depending on the artichoke variety, you have the following options:
- Boiling
- Grilling
- Frying
- Roasting
- Steaming
Note that some cooking methods may provide more benefits than others. Boiling and steaming artichokes in particular can help you get the most out of consuming the vegetable.
Boiling
A great way to prepare artichokes is to boil them. Research found that cooking artichokes increased the antioxidant content of the vegetable. They can also soften when you cook them.
Steaming
You can also consider steaming your artichokes. Researchers found that this method provided the best overall nutritional value among the cooked varieties. In addition, you may notice significant color changes from green to yellow during steaming.
To eat cooked artichoke, open it and pull off the inner purple-tipped leaves once cool enough to handle. Use the edge of a spoon to remove and discard the fluffy, stringy, inedible portion (also called the choke) covering the prized artichoke heart.
You can enjoy it as is or dip it in hummus, pesto or spiced tahini. The entire leaf is inedible, so scrape off the soft part with your teeth and discard the hard outer part. Finally, enjoy the delicious center as is or with a drizzle of balsamic vinegar.
You can buy ready-made artichoke hearts in the vegetable section of many supermarkets. They are also available frozen, jarred and canned. Eat them as a side dish or add them to omelettes, salads, pasta, tacos and more.
As for Jerusalem artichokes, you can eat them the same way you would eat jicama. Grate, thinly slice or cut into matchsticks to eat raw, add to salads or combine with dip. You can also steam them, boil them, fry them or use them in soup.
The artichoke is an underrated green vegetable that you may want to add to your diet. Artichokes are high in nutrients and may provide potential health benefits, including supporting liver health, blood pressure regulation, and improved fiber and vitamin intake.
There are very few risks associated with eating artichokes, with the exception of possible allergic reactions or FODMAP sensitivity for people with IBS. You can consume artichokes in different ways, cooked or raw. They can be boiled, grilled, baked, roasted and steamed. To add them to your diet, you can eat them plain, make a great side dish or add them to salads or soups.