Are artichokes really beneficial for one’s health despite their delectable flavor, particularly when combined with spinach in dip form? In this article, we will examine the nutritional value and advantages of artichokes. Additionally, we will provide some delightful suggestions on how to include them in your next meal.
There are other ways to relish artichokes besides spinach and artichoke dip. Artichokes are available in their freshest form in spring and fall, and if you’re unfamiliar with these cone-shaped vegetables, here’s some information about their nutritional value, health advantages, and how you can incorporate them into your cuisine.
Artichoke
Pinecone-shaped vegetables are commonly referred to as artichokes, or sometimes as globe or French artichokes. Despite being classified as a vegetable by many, they are in fact a thistle flower bud. The artichoke consists of hard, fibrous outer petals that are greenish-purple in colour and serve to protect the inedible hairy choke and the edible heart. The artichoke bud is no longer edible once it has bloomed into a flower.
According to the California Artichoke Advisory Board, artichokes are at their best during two periods—between March and June in the spring and in September and October during the fall. Additionally, almost all artichokes produced in the United States come from California.
Artichoke Nutrition
A single ounce of marinated artichoke hearts equals one serving and contains:
- 35 calories
- 1 g carbohydrate
- 0.5 g fiber
- 3 g fat
- 0.5 g protein
- 0 g sugars
- 8 mg calcium
- 24 mg potassium
- 100 mg sodium
Although the heart has some nutritional value, the complete artichoke, comprising the consumable flesh at the bottom of the petals and the core of the stem, is more nutritious. An average-sized artichoke, weighing around 5 ounces, contains:
- 60 calories
- 13 g carbohydrate
- 7 g fiber
- 0 g fat
- 4 g protein
- 1 g sugars
- 56 mg calcium
- 474 mg potassium
- 15 mg vitamin C
- 87 ug folate
- 77 mg magnesium
- 115 mg phosphorus
- 120 mg sodium
Artichoke Health Benefits
Including artichokes in your regular meal rotation can provide you with seven health benefits as they are rich in nutrients.
1. Keeps you full
Eating a single medium-sized artichoke can supply your body with approximately 7 grams of fiber, which constitutes almost one-third of the recommended daily fiber intake. Based on scientific studies, fiber is known to possess multiple health advantages such as enhancing the feeling of fullness after meals, stabilizing blood sugar levels, reducing cholesterol levels, and decreasing the chance of developing illnesses like heart disease, stroke, and cancer.
2. Strengthens your bones
Consuming one artichoke can provide up to 20% of the recommended daily intake for vitamin K, which is essential for bone health, blood clotting, and wound healing. It’s important to include this nutrient in your diet to maintain strong bones as you get older. A review highlights that women who do not consume enough vitamin K-containing foods are at a higher risk of fractures.
3. Protects your brain
Folate, a B vitamin that is linked to brain health, is also abundant in entire artichokes.
A study published in Frontiers in Neuroscience suggests that individuals who consume sufficient amounts of folate in their diet have a lower risk of developing Alzheimer’s disease, despite numerous contributing factors. Folate is believed to potentially mitigate oxidative stress and impede the accumulation of plaques and tangles, both of which are associated with the progression of Alzheimer’s.
Moreover, maintaining healthy heart and blood vessels is one of the benefits of folate. It’s also an essential nutrient for averting anemia and decreasing the likelihood of certain congenital disabilities, such as those affecting the spine, brain, and skull throughout gestation.
4. Serves as an excellent source of magnesium
According to the National Institutes of Health, consuming a medium-sized artichoke can fulfill 25% of your daily magnesium requirement, which is an essential nutrient for regulating blood pressure, developing bones, synthesizing proteins, and maintaining nerve and muscle function.
5. Supports healthy blood pressure
In addition to magnesium, artichokes are a viable source of potassium as one artichoke contains a comparable amount of potassium to a medium-sized banana. Both potassium and magnesium play a vital role in the proper function of nerves and muscles.
According to the American Heart Association, having sufficient levels of this mineral can improve blood pressure control by enabling the elimination of excess sodium through urination. Additionally, it promotes the health of the bones, kidneys, and fluid balance.
6. Provides some phosphorus
Providing approximately 9% of the Daily Value, phosphorus is another crucial nutrient found in a whole artichoke which aids in various bodily functions such as energy utilization and storage, formation of teeth and bones, and filtration of waste in the kidneys.
7. Fights cardiovascular disease
Artichokes and artichoke extract consumption has been associated with diminishing levels of unhealthy cholesterol, high blood pressure, and metabolic syndrome. In addition, artichoke nutrition may have the potential to alleviate inflammation in the body and enhance blood circulation.
Individuals who have elevated cholesterol levels are more prone to developing heart disease and suffering from cardiac arrest or stroke. Fortunately, the potent component cynarin present in artichoke nutrition is among the most effective natural solutions for reducing cholesterol to a healthy level.
According to studies, artichokes’ ability to decrease lipids and glucose also aids in the prevention of metabolic disorders and coronary heart disease. The reduction of cholesterol in artichoke hearts is primarily due to the presence of soluble fibers, specifically inulin.
In addition, a randomized controlled trial conducted with a double-blind approach revealed that taking artichoke leaf extract as a supplement led to a decrease in levels of total cholesterol, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, and triglycerides.
Furthermore, artichoke juice and extract have demonstrated effectiveness in combating hypertension/high blood pressure. Furthermore, this vegetable supplies essential nutrients such as magnesium and potassium for the promotion of healthy blood pressure.
8. Detoxes the liver and digestive system
Artichokes are added to the GAPS diet plan protocol because they have the capacity to enhance bile production for digestion and eliminate toxins from the body. The GAPS diet plan is designed to provide nourishment to the digestive tract and improve gut health.
Consuming foods approved by the GAPS diet such as artichokes has been shown to enhance gut flora, alleviate symptoms associated with digestive illnesses, and strengthen the immune system since a significant portion of the immune system is located in the gut.
What makes artichokes beneficial for the liver? Their content of silymarin, a potent antioxidant flavonoid that acts as a reliable shield for the liver.
It is possible that artichokes have the ability to aid in the regeneration of liver cells. According to research from 2018, taking artichoke extract supplements can boost antioxidant levels in the liver, particularly those of superoxide dismutase, catalase, glutathione, and glutathione peroxidase.
Cynarin, a component found in artichoke nutrition, has been proven to have a beneficial effect on bile production. The liver produces bile, which is crucial for digestion and nutrient absorption. Inadequate bile production inhibits the absorption of vital nutrients and fatty acids, rendering a healthy diet ineffective.
The high fiber content, anti-inflammatory properties, and positive impact on the gut lining and liver are thought to be the reasons behind the artichoke’s potential usefulness in managing digestive problems such as IBS.
According to a publication in the Journal of Alternative and Complimentary Medicine, artichoke leaf extract has been proven to effectively alleviate symptoms related to irritable bowel syndrome (IBS), a frequently occurring digestive disorder worldwide. IBS is characterized by an array of uncomfortable symptoms such as constipation, diarrhea, bloating, an upset stomach and other related conditions.
9. Control diabetes and metabolic syndrome
Artichoke nutrition contains a significant quantity of fiber that enables artichokes to regulate blood sugar levels, preventing sudden rises and falls in insulin that may cause severe complications for individuals with diabetes.
Artichoke nutrition contains fiber that slows down the absorption of glucose into the bloodstream. Fiber, being digestible and not requiring insulin, does not contribute to the overall carbohydrate or glucose consumption.
Additionally, artichoke constituents possess properties that can reduce inflammation. In an animal-based investigation, it was discovered that artichoke extract supplementation aided in the prevention of adiposity as well as metabolic disorders connected to dyslipidemia, hepatic steatosis, insulin resistance, and inflammation.
10. Good source of iron, which prevents anemia
Although beef and eggs are often considered to be the sole and optimal sources of iron, it is important for plant-based individuals to acknowledge that artichokes are also an adequate source of the crucial mineral and can help fulfill their iron requirements.
Iron deficiency is prevalent in women, particularly those who have not yet reached menopause, and children. Deficiency in iron levels can cause fatigue, a compromised immune system, reduced concentration and focus, and digestive problems like irritable bowel syndrome and leaky gut syndrome.
A more severe situation arises when there is a prolonged deficiency of iron, known as anemia. In such cases, the body fails to synthesize adequate hemoglobin, resulting in ineffective conveyance of oxygen by red blood cells throughout the body.
Incorporating foods that are high in iron can effectively guard against anemia and the adverse effects of a lack of iron in the body.
11. Improves skin health and appearance
Insufficient intake of foods rich in vitamins, particularly vitamin C and E, and other vital nutrients, can lead to reduced collagen production and various skin-related problems that accelerate premature aging. Artichokes are beneficial for the skin as they help to enhance the immune system and deliver antioxidants that combat harmful free radicals.
Your immune system plays a crucial role in safeguarding your skin against infections and harmful bacterial overgrowth. This is directly linked to the well-being of your gut lining and the quantity of nutrients that your body absorbs effectively.
The benefits of artichokes for the liver and digestive system ensure that your immune system can efficiently repair skin damage from burns, exposure to pollutants, or other toxins.
Potential Drawback of Artichokes
Individuals who suffer from irritable bowel syndrome should exercise caution when consuming artichokes since the vegetable is classified as a high-FODMAP food due to the presence of specific sugars and fibers that are known to trigger gut problems.
Artichokes contain high levels of inulin, a type of fiber that is resistant to digestion in individuals with IBS. This fiber is utilized as a source of nourishment by bacteria in the colon, which may lead to discomforting symptoms like bloating, cramps, constipation, gas, or diarrhea.
Adding to the Diet
Although artichokes can be consumed uncooked, their digestibility may be difficult, hence why they are generally cooked to fully benefit from the nutrition they provide.
Artichoke taste
Artichokes are often described as having a light, crunchy, and nutty taste that is not bitter, setting them apart from some other green vegetables. While some may compare their taste to asparagus, they are reputed to be sweeter and nuttier. It appears that the flavor of artichokes may be influenced by the cooking method and variety of the plant.
Eating artichokes with other food
For flavoring an artichoke, the recommended ingredients are olive oil, lemon, parsley, rosemary, high-grade cheeses, red onion, arugula, salt, and pepper. Artichokes can be cooked through steaming, boiling, or baking. The ideal artichoke should have a silky and creamy texture and hold together perfectly when cooked to perfection.
Remember that a bigger artichoke requires more time to be cooked.
Commence by thoroughly washing the artichoke with cold water. The artichoke may have a slight film on its surface due to its growth, thus it is essential to rinse it meticulously or use a kitchen brush or towel to scrub it clean.
Trim the stem of the artichoke and slice one inch off the top. Slightly pull apart the petals to enable seasoning of the entire artichoke. Additionally, you may apply lemon juice to prevent browning while cooking.
Steaming artichokes
Steaming is a good method for quickly cooking artichokes. To steam them, place the artichokes in a steaming basket with the stem facing upward. Once the water has started to boil, leave them in to steam for approximately 30 minutes (for medium-sized artichokes).
By adding a clove of garlic and some lemon to the steamer, you can enhance the flavor. Steaming the artichoke is a great approach to maintaining its nutrients as it does not damage some of the delicate nutrients and antioxidants present.
Enjoying Artichokes
In their raw form, artichokes possess a sturdy consistency and a bitter taste which can be attributed to the presence of cynarin, the substance responsible for their bitterness. However, when cooked, artichokes become tender and take on the texture of boiled potatoes. Additionally, cooking mitigates the bitterness.
Despite their unconventional appearance, artichokes should not be feared. Artichoke hearts that come in cans, jars, or frozen forms are convenient to use in numerous dishes such as dips, casseroles, pasta, and soups.
Preparing whole artichokes is a simple task. You can savor them boiled, steamed, baked, roasted, braised, grilled, stuffed, or cooked in a pressure cooker.
Spinach and artichokes make an excellent combination. Trying the Vegan Spinach-Artichoke Dip and our Cream of Artichoke Soup is highly recommended. Additionally, our assortment of simple artichoke recipes allow for meals to be prepared in under 20 minutes.
Side notes
Fiber, vitamin K, magnesium, cynarin, and silymarin are among the nutrients and antioxidants found in artichokes, making them a nutritious vegetable. One can enjoy them all year round, thanks to canned, jarred, or frozen artichoke hearts. Furthermore, in the spring and fall, adding whole artichokes to one’s plate is a simple yet impressive way to spice up a meal.